Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: ken

In the 31 days ending Jan 31, 2010:

	activity	#	time	miles		km		+m	load
	Running	22	15:50:57	105.23	(9:02)	169.36	(5:37)	581	221.7
	Stretching	25	4:34:00						5.6
	Bike	2	7:00						0.7
	Total	25	20:31:57	105.23		169.36		581	228.0
	[1-5]	22	16:09:47
averages - sleep:6.2

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Saturday Jan 30, 2010 #

6 PM

Running long (snow) 1:30:05 [2] 9.09 mi (9:55 / mi)
ahr:146 slept:7.0 shoes: Nimbus 11Y

Stretching 10:00 [0]

Friday Jan 29, 2010 #

12 PM

Running 34:50 [2] 4.06 mi (8:35 / mi) +30m 8:23 / mi
slept:8.0 shoes: Nimbus 11Y

Stretching 15:00 [0]

Thursday Jan 28, 2010 #

12 PM

Bike warm up/down 2:00 [1]

Running 35:42 [2] 4.12 mi (8:40 / mi) +30m 8:28 / mi
ahr:149 max:173 slept:7.0 shoes: Nimbus 11Y

felt out of it again today. am I sick again/still? seemed better in the evening.

Stretching 14:00 [0]

Wednesday Jan 27, 2010 #

12 PM

Running 35:21 4.02 mi (8:48 / mi) +30m 8:36 / mi
ahr:147 max:173 slept:3.0 shoes: Nimbus 11Y

I always like to give myself bonus points for more miles than sleep. I suppose more of both is preferred.

Stretching 16:00 [0]

Tuesday Jan 26, 2010 #

12 PM

Running 37:02 [2] 4.09 mi (9:03 / mi)
ahr:151 slept:10.5 shoes: Nimbus 11Y

feeling much better

Stretching 14:00 [3]

Monday Jan 25, 2010 #

Note
slept:2.5 (sick)

the household stomach virus caught up with me last night. didn't have much except coke and a few pieces of bread. tough day without coffee.

Sunday Jan 24, 2010 #

Event: QOC: Meadowood

Note
(sick)

ugh.

Saturday Jan 23, 2010 #

12 PM

Running (trail) 1:14:01 [2] 7.07 mi (10:28 / mi)
slept:8.0 (injured) (sick) shoes: Nimbus 11Y

Stretching 10:00 [0]

Friday Jan 22, 2010 #

7 PM

Stretching 5:00 [0]

whiny whiny sick people are killing me. but at least they helped me stretch.

Thursday Jan 21, 2010 #

12 PM

Running 35:48 [2] 4.06 mi (8:49 / mi)
ahr:147 slept:6.0 shoes: Nimbus 11Y

as usual, foot hurts at the beginning, feels better as I loosen up. got new casual shoes too, hopefully that helps. but not really working on this as much as I could be.

Stretching 18:00 [0]

Tuesday Jan 19, 2010 #

1 PM

Bike warm up/down 5:00 [1]

Stretching 5:00 [0]

Running 35:01 4.06 mi (8:38 / mi)
ahr:151 max:169 shoes: Nimbus 11Y

Stretching 10:00 [0]

Monday Jan 18, 2010 #

12 PM

Running 34:28 [2] 4.04 mi (8:32 / mi) +30m 8:20 / mi
slept:7.5 shoes: Nimbus 11Y

Stretching 18:00 [0]

Sunday Jan 17, 2010 #

4 PM

Running 42:38 [2] 4.41 mi (9:40 / mi)
ahr:143 max:177 shoes: Nimbus 11Y

on bull's run. new shoes arrived yesterday, I was stupidly hesitant to wear them in the mud right away, but reason prevailed and they felt great (left arch included) so I'm glad I did.

Stretching 5:00 [0]

Friday Jan 15, 2010 #

6 AM

Stretching 10:00 [0]
slept:6.0

stretches and foam roller. left arch still bothering me. hamstrings still tight.

12 PM

Running 15:25 1.84 mi (8:23 / mi)
ahr:124 max:157 shoes: Nimbus 11

Stretching 5:00 [0]

Thursday Jan 14, 2010 #

6 AM

Stretching 10:00 [0]
slept:8.0

1 PM

Running 35:10 [2] 4.09 mi (8:36 / mi)
ahr:159 shoes: Nimbus 11

Stretching 10:00 [0]

Wednesday Jan 13, 2010 #

12 PM

Running 34:24 4.1 mi (8:23 / mi) +30m 8:12 / mi
ahr:160 slept:5.0 shoes: Nimbus 11

Stretching 15:00 [0]

Tuesday Jan 12, 2010 #

12 PM

Running warm up/down 12:02 [2] 1.49 mi (8:05 / mi)
ahr:163 slept:4.0 shoes: Nimbus 11

Running tempo 16:55 2.75 mi (6:10 / mi)
ahr:170 max:184 shoes: Nimbus 11

Running warm up/down 7:00 [2] 0.8 mi (8:42 / mi)
ahr:150 max:155 shoes: Nimbus 11

Stretching 14:00 [0]

Monday Jan 11, 2010 #

1 PM

Running 50:53 [2] 5.93 mi (8:35 / mi) +40m 8:24 / mi
slept:7.5 shoes: Nimbus 11

first time in a few days running without the "yo gabba gabba" intro song in my head. thanks nickelodeon. left foot felt mostly better.

Stretching 5:00 [0]

Note

still wrestling with the 310xt data format. some minor headaches plus what seems like firmware bug, the watch doesn't identify pauses (i.e. stop...start) in your track, so I have to guess at where those are and cut them out. others complain about this on the garmin forums, hopefully they fix it. but AP mostly works well now except for short pauses (under about 13s), which are currently pretty much impossible to detect.

Sunday Jan 10, 2010 #

Event: QOC: Greenbelt

Saturday Jan 9, 2010 #

1 PM

Running long 1:21:47 7.81 mi (10:28 / mi) +100m 10:04 / mi
ahr:153 max:205 slept:7.0 shoes: Nimbus 11

cabin john trail south from bradley to the end and back. first time on the southernmost section, a few parts of very slippery side-hill. and the normally overgrown part between river rd and the beltway wasn't so bad this time.

left arch was hurting a bit before the run, and also during.

Stretching 15:00 [0]

Friday Jan 8, 2010 #

12 PM

Running 35:50 [2] 4.12 mi (8:41 / mi)
ahr:158 slept:6.0 shoes: Nimbus 11

Stretching 8:00 [0]

Thursday Jan 7, 2010 #

12 PM

Running intervals 46:28 5.93 mi (7:50 / mi) +40m 7:40 / mi
slept:5.5 shoes: Nimbus 11

Stretching 12:00 [0]

Wednesday Jan 6, 2010 #

1 PM

Running 34:00 [3] 4.0 mi (8:30 / mi) +30m 8:18 / mi
slept:6.5 shoes: Nimbus 11

time guessed. 3 forerunners and I didn't manage to remember any of them this morning.

C • Insane logic says... 2

Stretching 10:00 [0]

Tuesday Jan 5, 2010 #

1 PM

Running 16:10 [2] 1.8 mi (8:59 / mi)
slept:1.5 shoes: Nimbus 11

Stretching 10:00 [0]

Sunday Jan 3, 2010 #

3 PM

Running (trail) 32:37 3.23 mi (10:06 / mi)
ahr:156 slept:7.5 shoes: Nimbus 11

at cabin john park. cold and frozen/icy. cut through the forest in a few places, was nicer than the trail.

Stretching 5:00 [0]

Friday Jan 1, 2010 #

10 AM

Running (trail) 1:17:20 8.32 mi (9:18 / mi) +221m 8:35 / mi
ahr:157 slept:6.0 shoes: Nimbus 11

rock creek dc. trail mostly frozen/thawing muck. HR readings have been wackier ever since switching transmitter batteries with biggins in VT. picked up a new one after this run.

C • HR Curve 1

Stretching 5:00 [0]

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