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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: ken

In the 7 days ending Apr 29, 2012:

activity # timemileskm+mload
  Running7 5:55:31 40.38(8:48) 64.99(5:28) 62476.8
  Stretching7 1:12:00
  Strength2 46:304.7
  Bike1 10:001.0
  Total7 8:04:01 40.38 64.99 62482.5
  [1-5]7 6:46:59
averages - sleep:7.3 weight:213.6lbs

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MoTuWeThFrSaSu

Sunday Apr 29, 2012 #

9 AM

Running long (trail) 1:23:42 intensity: (1:13:42 @2) + (10:00 @3) 10.02 mi (8:21 / mi) +308m 7:37 / mi
max:163 slept:7.0 weight:164lbs shoes: Nimbus 13

Stretching 10:00 [0]

1 PM

Note

obligatory bike riding progress report. good stuff.

Saturday Apr 28, 2012 #

1 PM

Running 49:47 intensity: (5:00 @0) + (39:47 @1) + (5:00 @2) 3.81 mi (13:04 / mi)
ahr:121 slept:7.5 weight:163lbs shoes: Nimbus 13

Continuing my streak of missing out on MTBOs...Samantha had soccer instead. Then I was somehow able to get both girls' bikes in my trunk and we went to rock creek. after a minute or two of freaking out on Beech drive, Eliza did very well, enough that we were surprisingly able to go on the narrower bike path also. I just ran behind her and only held on when she was going over the bridges. It helped that Samantha is pretty much independent on her bike now. This was actually a lot of fun, and the girls liked it too.

Stretching 8:00 [0]

at the playground while the monkeys did the monkey bars.

Friday Apr 27, 2012 #

12 PM

Running (trail) 1:06:45 [2] 7.8 mi (8:33 / mi) +187m 7:58 / mi
slept:7.5 weight:163lbs shoes: Nimbus 13

enjoyable run on the muddy branch trail, nice weather, felt good. parked across 28 this time at Nadim's suggestion, definitely the least sketchy of the options. apparently not sweaty enough for good hr data.

Stretching 8:00 [0]

Thursday Apr 26, 2012 #

12 PM

Running 35:53 [2] 4.33 mi (8:17 / mi) +43m 8:02 / mi
ahr:134 slept:7.5 weight:463.5lbs shoes: Nimbus 13

Strength 24:14 [1]
ahr:108 max:174

Stretching 12:00 [0]

Wednesday Apr 25, 2012 #

2 PM

Running intervals (treadmill) 51:31 intensity: (34:31 @2) + (7:00 @4) + (10:00 @5) 6.03 mi (8:33 / mi)
ahr:148 max:172 slept:6.5 weight:164lbs shoes: Nimbus 13

4x 0.75mi. tight and sore in the hamstrings from yesterday's strength work. faded, slowed on the last 2.

Bike warm up/down 10:00 [1]
ahr:118 max:122

Stretching 11:00 [0]

Tuesday Apr 24, 2012 #

Note

Eliza has been begging for a second bike-riding session. we had a few minutes before school this morning, I think she surprised herself:
http://youtu.be/LqL9zxAXWSQ (the hello-kitty backpack is for me to grab onto)

update, evening: http://youtu.be/wiAjJx2KRGM
12 PM

Strength 22:16 intensity: (21:36 @1) + (40 @2)
ahr:101 max:146

Running 33:06 intensity: (2 @0) + (7:35 @1) + (24:31 @2) + (58 @3) 4.22 mi (7:50 / mi) +43m 7:36 / mi
ahr:142 max:161 shoes: Nimbus 13

Stretching 13:00 [0]

Monday Apr 23, 2012 #

3 PM

Running 34:47 [2] 4.17 mi (8:21 / mi) +43m 8:05 / mi
ahr:142 slept:7.5 weight:164lbs shoes: Nimbus 12 green

cold and rainy again, this time with slightly more clothes.

Stretching 10:00 [0]

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