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Training Log Archive: ken

In the 7 days ending Sep 7, 2014:

	activity	#	time	miles		km		+m	load
	Bike	3	4:53:12	59.31	(12.1/h)	95.46	(19.5/h)	620	34.4
	Running	4	3:28:35	25.02	(8:20)	40.26	(5:11)	190	54.9
	Stretching	6	1:01:00
	Strength	2	47:39						5.3
	Elliptical	1	25:01						2.5
	Total	7	10:35:27	84.33		135.72		810	97.1
	[1-5]	7	8:54:27
averages - sleep:7.5

2:38

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» now

Sunday Sep 7, 2014 #

Event: QOC Occoquan

8 AM

Bike 2:28:43 33.47 mi (13.5 mph) +375m
ahr:117 max:147 slept:7.5

CCT to the four-mile run loop. It is obvious that everybody is now back from vacation, because the paths were mobbed with people, including many large organized [slow] running groups. There was also some kind of bike race happening on the whitehurst freeway.

C • 33 miles 2

Stretching 10:00 [0]

Saturday Sep 6, 2014 #

4 PM

Running 59:30 6.74 mi (8:50 / mi) +118m 8:22 / mi
ahr:141 max:157 shoes: Nimbus 15 yellow

Stretching 10:00 [0]

Friday Sep 5, 2014 #

12 PM

Strength (core) 9:43
ahr:96 max:133

Running 41:28 5.1 mi (8:08 / mi) +29m 7:59 / mi
ahr:148 max:165 shoes: Nimbus 15 yellow

Strength (legs) 17:06
ahr:118 max:136

I have been going kind of light on legs this year, but recently decided it was time to get serious again. I also noticed that my knees prefer to do this after running when I am warmed up rather than before. Still doing the mat exercises first because those are kind of gross to do while dripping with sweat. That was the main reason I started doing strength first a few years ago.

Stretching 12:00 [0]