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Training Log Archive: ken

In the 7 days ending May 19, 2019:

activity # timemileskm+mload
  Running8 4:35:06 28.88(9:32) 46.48(5:55) 38546.9
  Strength5 1:28:279.4
  Stretching8 1:27:00
  Elliptical1 1:06:006.7
  Cross training1 9:000.9
  Total11 8:45:33 28.88 46.48 38563.9
  [1-5]11 7:18:33

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MoTuWeThFrSaSu

Sunday May 19, 2019 #

Event: QOC Pohick Bay
 
7 AM

Running 41:28 intensity: (20:28 @1) + (21:00 @2) 3.95 mi (10:30 / mi) +64m 10:00 / mi
ahr:127 max:152 shoes: Nimbus 20 green

Stretching 10:00 [0]

lower back (muscles?) really sore after some yard work yesterday. had been doing well recently.

Saturday May 18, 2019 #

9 AM

Running 7:43 intensity: (27 @1) + (7:16 @2) 0.61 mi (12:39 / mi) +14m 11:48 / mi
ahr:135 max:148 shoes: Nimbus 20

Eliza and I planned to go to the track, except there was soccer happening at Whitman, so we went to check out BCC, but it's a construction site. So we jogged around a bit and complained about it.

Running 8:54 intensity: (3:05 @1) + (5:49 @2) 1.0 mi (8:54 / mi)
ahr:126 max:139 shoes: Nimbus 20

found a quiet flat-ish block for Eliza to do a mile test, which went pretty well (PR by more than 2 minutes) even though it was a bit warm already. ~73F and humid.
C • Awesome time! 3
12 PM

Strength 21:24 intensity: (20:43 @1) + (41 @2)
ahr:100 max:132

Stretching 12:00 [0]

4 PM

Cross training 9:00 [1]

Friday May 17, 2019 #

11 AM

Strength 7:44 intensity: (7:35 @1) + (9 @2)
ahr:92 max:130

Running 46:54 intensity: (5:28 @1) + (40:19 @2) + (1:07 @3) 5.72 mi (8:12 / mi) +59m 7:57 / mi
ahr:140 max:158 shoes: Nimbus 20 green

Stretching 13:00 [0]

6 PM

Running 21:41 intensity: (18:36 @1) + (3:05 @2) 1.65 mi (13:09 / mi) +29m 12:28 / mi
ahr:115 max:132 shoes: Nimbus 20

trails with Samantha, who decided to get back into training after some suffering in gym class.

Stretching 3:00 [0]

Thursday May 16, 2019 #

12 PM

Strength 25:30 intensity: (24:30 @1) + (1:00 @2)
ahr:93 max:128

Running 37:22 intensity: (6:48 @1) + (30:34 @2) 4.11 mi (9:06 / mi) +58m 8:43 / mi
ahr:130 max:147 shoes: Nimbus 20 green

did the TSS quadrant exercise, looks like I missed 4 & 14.
C • Makes sense 2

Stretching 14:00 [0]

Wednesday May 15, 2019 #

12 PM

Strength 9:04 intensity: (8:41 @1) + (23 @2)
ahr:97 max:131

Running 50:38 intensity: (5:29 @1) + (45:09 @2) 5.64 mi (8:59 / mi) +71m 8:38 / mi
ahr:134 max:154 shoes: Nimbus 20 green

felt a bit tired all day, at least it was nice outside.

Stretching 12:00 [0]

Tuesday May 14, 2019 #

12 PM

Strength 24:45 intensity: (21:50 @1) + (2:55 @2)
ahr:99 max:149

Running 37:18 intensity: (22:44 @1) + (14:34 @2) 4.09 mi (9:07 / mi) +58m 8:44 / mi
ahr:118 max:138 shoes: Nimbus 20 green

Stretching 13:00 [0]

5 PM

Running 23:08 [2] 2.11 mi (10:58 / mi) +33m 10:27 / mi
ahr:111 max:128 shoes: Nimbus 20

with Eliza, who was feeling fast today. modified our regular loop a bit in order to avoid some sidewalk construction.

Monday May 13, 2019 #

11 AM

Elliptical 1:06:00 intensity: (1:04:56 @1) + (1:04 @2)
ahr:111 max:130 shoes: Nimbus 20

Stretching 10:00 [0]

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