Training Log Archive: ken

In the 7 days ending Jun 10, 2018:

2:23

0:00

Event: QOC Cunningham Falls

7 AM

Running 2:16:47 [2] 13.0 mi (10:31 / mi) +417m 9:34 / mi
ahr:130 max:156 shoes: Nimbus 18

loop and a half in Rock Creek. felt sleepy and stiff for the first hour, and then just slow after that.

Stretching 7:00 [0]

2 PM

Bike 1:43:00 16.96 mi (9.9 mph) +156m
ahr:85 max:129

to Georgetown with Samantha

4 PM

Strength 30:38
ahr:70 max:133

Elliptical 30:50
ahr:116 max:132 shoes: Nimbus 20

Stretching 4:00 [0]

12 PM

Strength 6:44 [1]
ahr:70 max:97

Running 36:53 4.1 mi (9:00 / mi) +76m 8:30 / mi
ahr:127 max:146 shoes: Nimbus 20

Stretching 12:00 [0]

6 PM

Running 31:37 2.47 mi (12:48 / mi) +76m 11:41 / mi
ahr:120 max:140 shoes: Nimbus 18

Cabin John trail with Samantha and her white shoes. They are still mostly white.

Stretching 3:00 [0]

12 PM

Strength 6:56 [1]
ahr:65 max:78

Running 50:06 5.63 mi (8:54 / mi) +82m 8:31 / mi
ahr:139 max:152 shoes: Nimbus 18

Stretching 10:00 [0]

11 AM

Strength 26:55 [1]
ahr:76 max:112

Running 36:42 4.08 mi (9:00 / mi) +78m 8:29 / mi
ahr:135 max:155 shoes: Nimbus 20

Stretching 10:00 [0]

12 PM

Strength 6:43 [1]
ahr:52 max:74

Running 37:26 4.09 mi (9:09 / mi) +79m 8:38 / mi
ahr:135 max:147 shoes: Nimbus 20

Stretching 10:00 [0]