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Training Log Archive: ken

In the 7 days ending Mar 1, 2015:

activity # timemileskm+mload
  Running5 3:29:27 23.57(8:53) 37.94(5:31)64.7
  Elliptical2 2:00:0118.9
  XC skiing1 1:08:20 5.04(13:34) 8.11(8:26) 17810.3
  Downhill skiing1 1:00:00 14056.0
  Strength3 56:065.6
  Stretching5 49:00
  Bike1 5:010.5
  Total7 9:27:55 28.61 46.04 1583106.0
  [1-5]7 8:38:55
averages - sleep:4.5

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MoTuWeThFrSaSu

Sunday Mar 1, 2015 #

9 AM

XC skiing 1:08:20 intensity: (33:26 @1) + (34:54 @2) 5.04 mi (13:34 / mi) +178m 12:13 / mi
ahr:124 max:144

In the park next to NIH. classic with some crusty skating mixed in.

Saturday Feb 28, 2015 #

12 PM

Downhill skiing 1:00:00 [1] +1405m

with Samantha at Liberty

Friday Feb 27, 2015 #

12 PM

Strength 18:20 [1]
ahr:86 max:111 slept:4.5

Running tempo 51:38 intensity: (4:58 @1) + (34:40 @2) + (12:00 @4) 6.05 mi (8:32 / mi)
ahr:149 shoes: Nimbus 15 yellow

2mi tempo at 6:00. might need to change the hrm battery.

Stretching 8:00 [0]

Thursday Feb 26, 2015 #

11 AM

Elliptical 1:00:01 intensity: (21:25 @1) + (38:36 @2)
ahr:126 max:151 shoes: Nimbus 15 yellow

Running 14:36 intensity: (2:34 @1) + (12:02 @2) 1.52 mi (9:36 / mi)
ahr:130 max:143 shoes: Nimbus 15 yellow

Stretching 11:00 [0]

Wednesday Feb 25, 2015 #

12 PM

Strength 19:07 [1]
ahr:83 max:107

Running intervals 1:02:03 intensity: (11:01 @1) + (40:08 @2) + (10:54 @5) 7.0 mi (8:52 / mi)
ahr:155 shoes: Nimbus 15 yellow

4x0.5mi @ 11.0, 11.0, 11.1, 11.1mph, 1%.

Bike warm up/down 5:01 [1]
ahr:112 max:121

Stretching 11:00 [0]

Tuesday Feb 24, 2015 #

11 AM

Elliptical 1:00:00 intensity: (29:58 @1) + (30:02 @2)
ahr:123 max:140 shoes: Nimbus 15 yellow

Running 14:33 intensity: (3:42 @1) + (10:51 @2) 1.5 mi (9:42 / mi)
ahr:129 max:137 shoes: Nimbus 15 yellow

Stretching 10:00 [0]

Monday Feb 23, 2015 #

12 PM

Strength 18:39 [1]
ahr:90 max:115

Running intervals 1:06:37 intensity: (5:58 @1) + (43:06 @2) + (53 @3) + (16:40 @5) 7.5 mi (8:53 / mi)
ahr:143 max:173 shoes: Nimbus 15 yellow

4x 0.75mi @ 10.7,10.8,10.8,10.9, 1%. felt generally tired from yesterday but legs were actually fresh from lack of anything serious over the weekend.
C • Fun skiing! 1

Stretching 9:00 [0]

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