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Training Log Archive: ken

In the 7 days ending Jul 3, 2011:

	activity	#	time	miles		km		+m	load
	Running	6	4:00:06	26.74	(8:59)	43.03	(5:35)	404	57.0
	Elliptical	3	1:10:02						8.6
	Stretching	6	59:00
	Strength	3	50:47						5.3
	Total	6	6:59:55	26.74		43.03		404	71.0
	[1-5]	6	6:00:55
averages - sleep:7.1 rhr:43

1:42

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Sunday Jul 3, 2011 #

12 PM

Running (trail) 51:25 4.88 mi (10:32 / mi) +82m 10:01 / mi
ahr:138 max:152 slept:6.0 shoes: Nimbus 12 #2

cabin john trail south from the pool with dad. was careful with my ankle and it felt mostly ok.

Stretching 7:00 [0]

Friday Jul 1, 2011 #

Note

training plan update due

11 AM

Elliptical 40:00
ahr:126 max:134 shoes: Nimbus 12 #2

Running 32:44 4.05 mi (8:05 / mi) +31m 7:54 / mi
ahr:142 max:162 shoes: Nimbus 12 #2

Strength 19:49
ahr:118 max:167

Stretching 10:00 [0]

Thursday Jun 30, 2011 #

12 PM

Running (trail) 58:04 5.7 mi (10:11 / mi) +166m 9:21 / mi
ahr:140 max:154 slept:8.0 shoes: Nimbus 12 #2

first time checking out the muddy branch greenway trail. The north end parking is pretty sketchy, I parked in front of a gated-off abandoned road where it looked like I might get towed or something, but that was only after I drove around a little because there was some sketchy dude sitting there in his pickup truck with dark tinted windows. Didn't find a better parking spot, and sketchy dude was just leaving as I came back anyway. Then the trail starts off going through what seems like people's backyards. but then it went into the woods and the trail was pretty nice, some evidence of MTBs and horses. took a wrong turn at some point, but there was still a pretty good trail that way. ankle hurt a little for the first minute.

C • Bet this is nicer than some... 2

Stretching 5:00 [0]

Wednesday Jun 29, 2011 #

11 AM

Elliptical 5:01 [1]
ahr:106 max:113 rhr:43 slept:7.5 shoes: Nimbus 12 #2

a short warmup

Running intervals 45:47 6.12 mi (7:29 / mi) +93m 7:09 / mi
ahr:156 max:174 shoes: Nimbus 12 #2

more energy today, so maybe not sick. ankle hurt a little right at the beginning, but then was fine. nice weather, not too hot. 7x 2/2, some grass some sidewalk. I'll be mixing in some hard surfaces occasionally as sprint training.

Strength 21:01
ahr:114 max:146

Stretching 13:00 [0]

Tuesday Jun 28, 2011 #

1 PM

Running 16:00 [2] 1.85 mi (8:39 / mi)
slept:6.5 shoes: Nimbus 12 #2

tired today. Eliza has the sniffles, maybe I am catching something from her.

Stretching 8:00 [0]

Monday Jun 27, 2011 #

11 AM

Elliptical 25:01 [1]
ahr:122 max:131 slept:7.5 shoes: Nimbus 12 #2

Running 36:06 4.14 mi (8:43 / mi) +32m 8:31 / mi
ahr:138 max:147 shoes: Nimbus 12 #2

had planned to go shorter but it was nice and cool out and I felt pretty good. stopped Aleve yesterday, ankle still feels ok.

Strength 9:57 [1]
ahr:103 max:120

just core. legs sore from the weekend.

Stretching 16:00 [0]

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