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Training Log Archive: ken

In the 7 days ending Nov 27, 2011:

activity # timemileskm+mload
  Running4 2:47:07 18.96(8:49) 30.51(5:29) 21144.2
  Bike1 1:58:49 27.38(13.8/h) 44.06(22.3/h) 41217.6
  Stretching5 40:00
  Strength1 15:001.5
  Total5 5:40:56 46.34 74.58 62363.3
  [1-5]5 4:57:08
averages - sleep:6.4

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MoTuWeThFrSaSu

Sunday Nov 27, 2011 #

Note

Samantha learned to ride her bike today. we will have her towing uncle greg soon.
http://youtu.be/w2mBhFcLaaU
C • Bike riding 5
8 PM

Running 31:39 intensity: (17:36 @1) + (13:41 @2) + (22 @3) 3.1 mi (10:13 / mi) +39m 9:50 / mi
ahr:134 max:163 slept:7.5 shoes: Nimbus 12 green

Stretching 5:00 [0]

Saturday Nov 26, 2011 #

3 PM

Running 33:16 intensity: (5:00 @1) + (28:16 @2) 2.92 mi (11:24 / mi) +42m 10:54 / mi
ahr:145 slept:6.75 shoes: Nimbus 12 #2

easy trail run. arches started out really tight, but loosened up. otherwise just tired.

Stretching 8:00 [0]

Friday Nov 25, 2011 #

3 PM

Bike 1:58:49 intensity: (1:02:32 @1) + (55:51 @2) + (26 @3) 27.38 mi (13.8 mph) +412m
ahr:131 max:156 slept:6.0

longish ride up the crescent trail, to georgetown branch, to rock creek trail, to rockville millenium trail, then back on roads via seven locks/bradley. dark for the last 20 mins, had rear blinky but not headlight.

Stretching 5:00 [0]

Thursday Nov 24, 2011 #

Event: Bethesda Turkey Chase
 
7 AM

Running warm up/down 16:00 [2] 1.66 mi (9:38 / mi) +3m 9:35 / mi
ahr:150 slept:5.5 shoes: Nimbus 12 green

Running race 37:11 intensity: (3:48 @0) + (10 @1) + (21 @2) + (23 @3) + (29:27 @4) + (3:02 @5) 10.0 km (3:43 / km) +116m 3:31 / km
ahr:177 shoes: Nimbus 12 green

The turkey chase. Haven't had any hard test efforts recently so I wasn't sure what I could manage for this. at least now I know. planned to go out conservatively and see what I could do. felt tired for the second half and didn't fight as much as I probably could have. probably ate a little too much the night before. I have missed a lot of training this fall due to back-to-school germs (29 "sick" days worth!). so this will have to be my starting place for winter training.

not a lot of fast people running this year, so place isn't much lower. and it looks like I was third in my age group, though I'm not ready to start counting age group finishes yet... results
C • Nice run! 3

Running warm up/down 17:31 intensity: (4:22 @1) + (13:09 @2) 1.57 mi (11:09 / mi) +11m 10:55 / mi
ahr:135 max:143 shoes: Nimbus 12 green

Stretching 10:00 [0]

Tuesday Nov 22, 2011 #

11 AM

Strength 15:00 [1]

Running (treadmill) 31:30 [2] 3.5 mi (9:00 / mi)
shoes: Nimbus 12 green

Stretching 12:00 [0]

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