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Training Log Archive: ken

In the 7 days ending Nov 10, 2014:

activity # timemileskm+mload
  Running3 2:54:06 19.81(8:47) 31.88(5:28) 15152.4
  Elliptical2 2:10:0119.6
  Stretching7 1:05:00
  Bike1 1:04:16 8.15(7.6/h) 13.12(12.2/h) 25815.1
  Strength7 42:354.6
  Running +kids2 41:32 2.83(14:40) 4.56(9:07) 214.8
  Total9 8:37:30 30.79 49.55 43096.4
  [1-5]9 7:23:52
averages - sleep:6.6

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Monday Nov 10, 2014 #

6 PM

Running +kids 18:05 [1] 1.24 mi (14:35 / mi) +21m 13:51 / mi
ahr:134 shoes: Nimbus 15 yellow

with Samantha over to the park and back.

Stretching 12:00 [0]

right knee is more tight now. on the plus side, the left one is less tight.

Strength (ankle) 2:00 [1]

Sunday Nov 9, 2014 #

Event: DVOA Brandywine Creek State Park - Mid Atlantic Championships
 
1 PM

Bike (MTB) 1:04:16 intensity: (3:17 @1) + (49:10 @2) + (10:43 @3) + (1:06 @4) 8.15 mi (7.6 mph) +258m
ahr:146 slept:7.5

first time at Schaeffer Farms, a combined white+yellow trail loop. Cool area, lots of people out. I was going to do another lap to make it a long session but one of my pedals started getting wiggly, like the threads were broken. didn't have a wrench with me, but now it looks like it is the crank threads that are stripped.

Stretching 6:00 [0]

Saturday Nov 8, 2014 #

4 PM

Running 1:02:40 intensity: (2:01 @1) + (1:00:39 @2) 6.76 mi (9:16 / mi) +151m 8:40 / mi
ahr:149 slept:8.0 shoes: Nimbus 15 yellow

twice around NIH.

Strength (ankle) 2:00 [1]

Stretching 10:00 [0]

Friday Nov 7, 2014 #

12 PM

Strength 18:14 intensity: (16:14 @1) + (2:00 @2)
ahr:96 max:151

Elliptical 1:05:00 intensity: (20:16 @1) + (44:44 @2)
ahr:130 max:146 shoes: Nimbus 15 yellow

Stretching 10:00 [0]

Thursday Nov 6, 2014 #

12 PM

Running tempo 57:13 intensity: (10:00 @1) + (23:13 @2) + (24:00 @4) 7.03 mi (8:08 / mi)
ahr:162 max:178 slept:5.5 shoes: Nimbus 15 yellow

4x1mi @6:00, 1min rest.

Strength (ankle) 1:00 [1]

Stretching 8:00 [0]

6 PM

Running +kids 23:27 intensity: (8:38 @0) + (14:49 @2) 1.59 mi (14:45 / mi)
shoes: Nimbus 15 yellow

At the track with Samantha. We did 400/800/400m around her mile goal pace with short-ish rest, then some strides. Not too hard, in case she happens to do her gym-class mile tomorrow. She played with the virtual pacer on her watch, but for our purposes, it seems less useful than lap-pace.

Wednesday Nov 5, 2014 #

3 PM

Elliptical 1:05:01 intensity: (43:59 @1) + (21:02 @2)
ahr:119 max:142 slept:5.5 shoes: Nimbus 15 yellow

Strength (ankle) 1:00 [1]

Stretching 9:00 [0]

Tuesday Nov 4, 2014 #

8 AM

Strength (ankle) 2:00 [1]

11 AM

Strength 16:21 intensity: (14:46 @1) + (1:35 @2)
ahr:99 max:146

Running intervals 54:13 intensity: (5:40 @1) + (35:37 @2) + (12:56 @5) 6.02 mi (9:00 / mi)
ahr:148 shoes: Nimbus 15 yellow

3x 0.75mi @ 10.6mph. realized half way through the warmup that it would have been a good day for the track, since schools are closed for voting. Still need extra stretching attention to my left quad/knee.

Stretching 10:00 [0]

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