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Training Log Archive: ken

In the 7 days ending Jul 14, 2019:

activity # timemileskm+mload
  Running9 6:22:12 37.12(10:18) 59.74(6:24) 42159.6
  Elliptical1 1:10:0210.5
  Stretching9 1:10:00
  Strength6 1:09:497.2
  Cross training2 25:002.5
  Total12 10:17:03 37.12 59.74 42179.8
  [1-5]12 9:07:03

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MoTuWeThFrSaSu

Sunday Jul 14, 2019 #

9 AM

Running 30:41 intensity: (27:22 @1) + (3:19 @2) 1.89 mi (16:14 / mi) +2m 16:11 / mi
ahr:102 max:136 shoes: Nimbus 20

with Eliza. Whitman HS track has just been resurfaced, and it's awesome. Nice and rubbery. we did 5x200 and 99x complaining about being hot tired and hungry.
C • 200's 4

Running 49:26 intensity: (12:37 @1) + (36:49 @2) 4.96 mi (9:58 / mi) +114m 9:18 / mi
ahr:129 max:153 shoes: Nimbus 20 green

a short rock creek loop.

Stretching 5:00 [0]

3 PM

Cross training 10:00 [1]

Saturday Jul 13, 2019 #

3 PM

Strength 6:00 intensity: (5:53 @1) + (7 @2)
ahr:77 max:126

Running 31:22 intensity: (12:13 @1) + (19:09 @2) 3.25 mi (9:39 / mi) +66m 9:05 / mi
ahr:126 max:143 shoes: Nimbus 20 green

couldn't make it out to the SSS.

Stretching 5:00 [0]

Friday Jul 12, 2019 #

11 AM

Strength 6:18 [1]
ahr:76 max:122

Running 49:48 intensity: (7:06 @1) + (42:42 @2) 5.65 mi (8:49 / mi) +61m 8:32 / mi
ahr:135 max:151 shoes: Nimbus 20 green

Stretching 12:00 [0]

5 PM

Running 33:15 intensity: (23:41 @1) + (9:34 @2) 2.52 mi (13:12 / mi) +35m 12:39 / mi
ahr:119 max:142 shoes: Nimbus 20 green

with Samantha on the cabin john trail south from bradley. it was still pretty muddy.

Thursday Jul 11, 2019 #

7 AM

Cross training 15:00 [1]

12 PM

Strength 23:05 [1]
ahr:80 max:117

Running (treadmill) 44:15 intensity: (19:23 @1) + (24:52 @2) 5.05 mi (8:46 / mi)
ahr:125 max:140 shoes: Nimbus 20 green

Stretching 10:00 [0]

Wednesday Jul 10, 2019 #

12 PM

Strength 6:36 intensity: (6:04 @1) + (32 @2)
ahr:81 max:138

Elliptical 1:10:02 intensity: (35:22 @1) + (34:40 @2)
ahr:123 max:140 shoes: Nimbus 20 green

Stretching 9:00 [0]

Tuesday Jul 9, 2019 #

11 AM

Strength 6:33 intensity: (6:16 @1) + (17 @2)
ahr:80 max:130

Running 53:20 intensity: (11:28 @1) + (41:52 @2) 5.6 mi (9:31 / mi) +67m 9:11 / mi
ahr:130 max:148 shoes: Nimbus 20 green

TSS window exercise. Missed at least two because at the end I was left with one that didn't match.

update: after review, the last one does match (maybe I don't get to count it though) and the rest were right too.

Stretching 12:00 [0]

6 PM

Running 28:54 intensity: (22:21 @1) + (6:33 @2) 2.05 mi (14:06 / mi) +45m 13:12 / mi
ahr:116 max:139 shoes: Nimbus 20

Cabin john with Samantha, looks like there was major flooding here yesterday.

Stretching 3:00 [0]

Monday Jul 8, 2019 #

12 PM

Strength 21:17 intensity: (19:58 @1) + (1:19 @2)
ahr:93 max:148

Running 37:11 intensity: (10:44 @1) + (26:27 @2) 4.14 mi (8:59 / mi)
ahr:129 max:144 shoes: Nimbus 20

Stretching 11:00 [0]

7 PM

Running 24:00 intensity: (21:10 @1) + (2:50 @2) 2.01 mi (11:56 / mi) +30m 11:25 / mi
ahr:114 max:132 shoes: Nimbus 20 green

with Samantha

Stretching 3:00 [0]

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