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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: ken

In the 7 days ending Nov 17, 2008:

activity # timemileskm+mload
  Running5 3:37:49 25.04(8:42) 40.29(5:24)52.9
  Stretching6 1:09:00
  Bike1 21:002.1
  Total6 5:07:49 25.04 40.2955.0
  [1-5]6 3:58:49

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Monday Nov 17, 2008 #

Bike (stationary) 21:00 [1]
ahr:125 max:136

Stretching 13:00 [0]

Sunday Nov 16, 2008 #

Event: DVOA Fair Hill, Mid-atlantic champs
 

Running (trail) 57:27 intensity: (48 @1) + (48:03 @2) + (4:36 @3) + (4:00 @4) 6.05 mi (9:30 / mi)
ahr:149 max:174 shoes: Nike Air Max 360 II

cabin john trail. left heel (or achilles?) hurting a bit more than usual today. this is the same heel problem from august, which mostly just bothers me on the 2nd or 3rd minute of running. maybe aggravated by standing around for 90 mins in a no-shoes-allowed kiddie-gym birthday party. will have to try harder to avoid those in the future.

Stretching 10:00 [0]

Note

Survived weekend with kids while Alex was on well-deserved vacation at the beach. (run was after she came back)

Friday Nov 14, 2008 #

Running 12:17 intensity: (2:27 @1) + (7:43 @2) + (1:48 @3) + (19 @4) 1.42 mi (8:39 / mi)
ahr:142 max:166 shoes: nike free

Running intervals (grass) 23:55 intensity: (2:45 @1) + (5:03 @2) + (4:05 @3) + (12:02 @4) 3.16 mi (7:34 / mi)
ahr:159 max:177 shoes: nike free

thought I would try something shorter than my 1mi loop, so I took a cutoff in the middle, which makes it almost exactly 1km instead. not as many long stretches of grass, but still decent. today it was wet too. the first two loops were slightly (maybe 15m?) shorter. left arch less good this week, but manageable.
4x (~1km, 250m jogging)
3:40, 2:21 (5:57/mi)
3:35, 2:34 (5:57)
3:35, 2:42 (5:45)
3:34, 1:49 (5:45)

Running 13:47 intensity: (24 @1) + (12:10 @2) + (1:13 @3) 1.57 mi (8:48 / mi)
ahr:148 max:157 shoes: nike free

Stretching 8:00 [0]

Thursday Nov 13, 2008 #

Running 35:06 [2] 3.97 mi (8:50 / mi)
ahr:152 max:177 shoes: Nike Air Max 360 II

feeling better, but still not 100%.

Stretching 15:00 [0]

Wednesday Nov 12, 2008 #

Running 33:27 intensity: (2:53 @1) + (30:12 @2) + (22 @3) 3.94 mi (8:29 / mi)
ahr:143 max:168 shoes: Nike Air Max 360 II

Stretching 8:00 [0]

Tuesday Nov 11, 2008 #

Running 41:50 intensity: (1:04 @1) + (34:19 @2) + (5:57 @3) + (30 @4) 4.93 mi (8:29 / mi)
ahr:149 max:169 (sick) shoes: Adidas Adizero XT

Stretching 15:00 [0]

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