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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: ken

In the 31 days ending Aug 31, 2020:

activity # timemileskm+mload
  Running30 24:34:11 137.71(10:42) 221.62(6:39) 3297250.6
  Strength22 9:13:2555.5
  Stretching32 2:53:006.0
  Hiking1 1:01:29 2.17(2.1/h) 3.49(3.4/h) 1116.1
  Bike1 52:09 9.07(10.4/h) 14.6(16.8/h) 1005.2
  Total35 38:34:14 148.95 239.71 3508323.5
  [1-5]35 35:56:14

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Monday Aug 31, 2020 #

6 PM

Strength 26:50 [1]
ahr:82 max:123

Running 18:08 intensity: (12 @1) + (16:00 @2) + (1:56 @3) 1.56 mi (11:37 / mi) +14m 11:18 / mi
ahr:149 max:162 shoes: Nimbus 22

with Samantha

Stretching 5:00 [0]

Sunday Aug 30, 2020 #

9 AM

Running 2:05:52 intensity: (2:37 @1) + (2:03:09 @2) + (6 @3) 12.03 mi (10:28 / mi) +307m 9:42 / mi
ahr:138 max:156 shoes: Nimbus 22

Seneca Bluffs/Greenway loop

Stretching 5:00 [3]

Saturday Aug 29, 2020 #

8 PM

Running 25:16 intensity: (18:26 @1) + (6:50 @2) 2.21 mi (11:26 / mi) +11m 11:16 / mi
ahr:122 max:133 shoes: Nimbus 22

with Samantha

Stretching 5:00 [0]

Friday Aug 28, 2020 #

7 PM

Strength 6:43 [1]
ahr:91 max:111

Running 26:52 intensity: (14:28 @1) + (12:24 @2) 2.51 mi (10:42 / mi) +42m 10:11 / mi
ahr:125 max:141 shoes: Nimbus 22

left knee feeling tight and a little irritated after running yesterday. it seemed to improve after quad stretching.

Stretching 5:00 [0]

Thursday Aug 27, 2020 #

5 PM

Strength 30:00 [1]
ahr:86 max:119

Running 22:20 intensity: (16:14 @1) + (6:06 @2) 2.1 mi (10:38 / mi) +29m 10:12 / mi
ahr:118 max:132 shoes: Nimbus 22 blue

with Samantha

Running 27:28 intensity: (5:42 @1) + (21:46 @2) 2.92 mi (9:24 / mi) +44m 8:59 / mi
ahr:130 max:144 shoes: Nimbus 22 blue

Stretching 5:00 [0]

Wednesday Aug 26, 2020 #

11 AM

Running 29:28 intensity: (6:57 @1) + (22:31 @2) 3.23 mi (9:07 / mi) +63m 8:36 / mi
ahr:132 max:150 shoes: Nimbus 22

Stretching 5:00 [0]

Tuesday Aug 25, 2020 #

6 PM

Strength 27:14 [1]
ahr:79 max:114

Running 15:16 intensity: (15:07 @1) + (9 @2) 1.43 mi (10:41 / mi) +10m 10:27 / mi
ahr:111 max:125 shoes: Nimbus 22

with Samantha

Running 28:23 intensity: (9:46 @1) + (18:37 @2) 2.75 mi (10:19 / mi) +43m 9:51 / mi
ahr:128 max:146 shoes: Nimbus 22

Stretching 5:00 [0]

Monday Aug 24, 2020 #

11 PM

Strength 7:41 [1]
ahr:91 max:107

Sunday Aug 23, 2020 #

12 PM

Running 1:26:06 intensity: (7:53 @1) + (1:18:13 @2) 7.95 mi (10:50 / mi) +182m 10:07 / mi
ahr:135 max:150 shoes: Nimbus 22

out and back on the Seneca Bluffs trail, wanted to check the "Dry Seneca Creek" crossing, which was raging last time I tried (after 2" of rain) but much more manageable this time. Some invasive grass growing up along parts of the trail but not too overgrown otherwise. Maybe the full loop next time.

Stretching 3:00 [0]

7 PM

Running 18:43 intensity: (18:07 @1) + (36 @2) 1.62 mi (11:33 / mi) +18m 11:10 / mi
ahr:113 max:131 shoes: Nimbus 22 blue

with Samantha

Stretching 8:00 [0]

Saturday Aug 22, 2020 #

9 AM

Strength 30:31 [1]
ahr:76 max:118

Running 49:39 intensity: (9:33 @1) + (40:06 @2) 5.32 mi (9:20 / mi) +111m 8:46 / mi
ahr:135 max:154 shoes: Nimbus 22

Stretching 5:00 [0]

Friday Aug 21, 2020 #

6 PM

Strength 16:14 intensity: (15:45 @1) + (29 @2)
ahr:105 max:134

Running 18:14 intensity: (12:32 @1) + (5:42 @2) 1.47 mi (12:24 / mi) +13m 12:04 / mi
ahr:120 max:143 shoes: Nimbus 22

with Samantha

Running 17:40 intensity: (12:32 @1) + (5:08 @2) 1.75 mi (10:06 / mi) +25m 9:40 / mi
ahr:119 max:135 shoes: Nimbus 22

Stretching 5:00 [0]

Thursday Aug 20, 2020 #

12 PM

Running 51:05 intensity: (27:48 @1) + (23:17 @2) 4.93 mi (10:22 / mi) +138m 9:32 / mi
ahr:125 max:153 shoes: Nimbus 22

Stretching 5:00 [0]

Wednesday Aug 19, 2020 #

5 PM

Strength 39:19 [1]
ahr:76 max:104

Running 17:57 intensity: (16:31 @1) + (1:26 @2) 1.28 mi (14:01 / mi) +6m 13:49 / mi
ahr:111 max:128 shoes: Nimbus 22

with Samantha

Running 26:03 intensity: (10:52 @1) + (15:11 @2) 2.61 mi (9:59 / mi) +45m 9:29 / mi
ahr:125 max:138 shoes: Nimbus 22

Stretching 5:00 [0]

Tuesday Aug 18, 2020 #

5 PM

Strength 27:39 [1]
ahr:81 max:115

Running 23:56 intensity: (6:33 @1) + (17:23 @2) 2.35 mi (10:11 / mi) +39m 9:41 / mi
ahr:131 max:149 shoes: Nimbus 22

Stretching 5:00 [0]

Monday Aug 17, 2020 #

5 PM

Strength 35:12 intensity: (34:32 @1) + (40 @2)
ahr:86 max:130

Running 14:31 intensity: (2:34 @1) + (11:57 @2) 1.3 mi (11:10 / mi) +10m 10:54 / mi
ahr:132 max:148 shoes: Nimbus 22

with Samantha

Running 23:24 intensity: (18:10 @1) + (5:14 @2) 2.23 mi (10:30 / mi) +40m 9:56 / mi
ahr:122 max:153 shoes: Nimbus 22

Stretching 5:00 [0]

Sunday Aug 16, 2020 #

5 PM

Running intervals 1:05:31 intensity: (49:31 @2) + (16:00 @3) 7.81 mi (8:23 / mi) +36m 8:16 / mi
ahr:136 max:159 shoes: Nimbus 22

easyish 4x4/3 on a soft and muddy section of the canal while Samantha joined on her MTB. Kind of testing my speed limit relative to hip mobility and lower back.
C • Keep working on hip mobility 1

Stretching 5:00 [0]

Saturday Aug 15, 2020 #

11 AM

Strength 22:50 [1]
ahr:83 max:114

1 PM

Running 51:41 intensity: (24:33 @1) + (27:08 @2) 4.68 mi (11:03 / mi) +138m 10:07 / mi
ahr:123 max:143 shoes: Nimbus 22

Stretching 5:00 [0]

Friday Aug 14, 2020 #

12 PM

Strength 29:33 [1]
ahr:93 max:123

Running 44:28 intensity: (8:19 @1) + (36:09 @2) 4.69 mi (9:29 / mi) +110m 8:50 / mi
ahr:131 max:145 shoes: Nimbus 22

Stretching 5:00 [0]

7 PM

Running 13:24 intensity: (9:03 @1) + (4:21 @2) 1.18 mi (11:21 / mi)
ahr:121 max:138 shoes: Nimbus 22

Short run with Samantha. Her random aches and pains are improving seemingly thanks to a more complete stretching program this week. It turns out she is super inflexible, like way worse than me.

Strength 16:27 [1]
ahr:82 max:107

Stretching 8:00 [0]

Thursday Aug 13, 2020 #

5 PM

Strength 13:24 [1]
ahr:82 max:107

Running 26:24 intensity: (16:05 @1) + (10:19 @2) 2.8 mi (9:26 / mi) +40m 9:02 / mi
ahr:122 max:141 shoes: Nimbus 22

around the neighborhood while Samantha rode on her bike

Stretching 5:00 [0]

Wednesday Aug 12, 2020 #

7 PM

Stretching 5:00 [3]

Strength 26:23 [1]
ahr:81 max:107

Running 41:05 intensity: (27:55 @1) + (13:10 @2) 3.86 mi (10:39 / mi) +74m 10:03 / mi
ahr:121 max:138 shoes: Nimbus 22

Tuesday Aug 11, 2020 #

6 PM

Strength 39:24 [1]
ahr:86 max:119

Running 38:00 intensity: (12:24 @1) + (25:36 @2) 3.83 mi (9:55 / mi) +67m 9:25 / mi
ahr:128 max:144 shoes: Nimbus 22

Stretching 5:00 [0]

Monday Aug 10, 2020 #

9 PM

Strength 7:44 [1]
ahr:77 max:92

Stretching 8:00 [0]

Sunday Aug 9, 2020 #

8 AM

Running 2:30:59 intensity: (29:00 @1) + (1:58:16 @2) + (3:25 @3) + (18 @4) 11.51 mi (13:07 / mi) +684m 11:04 / mi
ahr:135 max:177 shoes: Nimbus 22

AT from MD 491 to PA line, my last Maryland section. It was a mix of smooth easy running, steep stuff, and rocky stuff. More open forest along the ridge than last week. Tripped a few times but only crashed once. Right knee bothered me occasionally on downhills.
C • AT 2

Stretching 5:00 [0]

Saturday Aug 8, 2020 #

2 PM

Strength 12:49 [1]
ahr:102 max:131

Running 23:51 intensity: (7:15 @1) + (16:36 @2) 2.6 mi (9:10 / mi) +33m 8:50 / mi
ahr:130 max:147 shoes: Nimbus 22

Stretching 5:00 [0]

Friday Aug 7, 2020 #

6 PM

Strength 38:15 [1]
ahr:79 max:117

Running 37:26 intensity: (13:44 @1) + (23:42 @2) 3.92 mi (9:33 / mi) +65m 9:05 / mi
ahr:126 max:140 shoes: Nimbus 22

Stretching 5:00 [0]

Thursday Aug 6, 2020 #

4 PM

Strength 35:53 [1]
ahr:80 max:111

Running 19:14 [1] 1.76 mi (10:56 / mi) +20m 10:34 / mi
ahr:112 max:122 shoes: Nimbus 22

with Samantha, who probably needs a break to rest both of her Achilles tendons.
C • Achilles 3

Running 31:23 intensity: (8:44 @1) + (22:39 @2) 3.22 mi (9:45 / mi) +67m 9:09 / mi
ahr:129 max:145 shoes: Nimbus 22

C • another starlink-9 launch attempt tonight 1

Stretching 8:00 [0]

Wednesday Aug 5, 2020 #

6 PM

Bike 52:09 intensity: (52:08 @1) + (1 @3) 9.07 mi (10.4 mph) +100m
ahr:93 max:116

with Samantha

Stretching 5:00 [0]

Tuesday Aug 4, 2020 #

5 PM

Strength 40:13 intensity: (39:49 @1) + (24 @2)
ahr:89 max:137

Running 31:27 intensity: (18:29 @1) + (12:58 @2) 2.88 mi (10:55 / mi) +40m 10:28 / mi
ahr:122 max:142 shoes: Nimbus 22

with Samantha, her heels were bothering her so we cut it short.

Running 32:13 intensity: (12:57 @1) + (19:16 @2) 3.23 mi (9:58 / mi) +69m 9:21 / mi
ahr:126 max:140 shoes: Nimbus 22

Stretching 5:00 [3]

Monday Aug 3, 2020 #

3 PM

Running 37:54 intensity: (21:49 @1) + (16:05 @2) 3.18 mi (11:55 / mi) +85m 11:00 / mi
ahr:125 max:147 shoes: Nimbus 22

with Samantha. Upper thighs sore from yesterday.

Stretching 5:00 [0]

Sunday Aug 2, 2020 #

7 AM

Running 1:47:25 intensity: (15:51 @1) + (1:20:27 @2) + (10:11 @3) + (51 @4) + (5 @5) 8.0 mi (13:26 / mi) +551m 11:04 / mi
ahr:138 max:178 shoes: Nimbus 22

AT north from Wolfsville Rd to 491 and back. Except for a nice field section, this was mostly a green tunnel. Wet rocks and lots of branches reaching into the trail at head/shoulder height. Humid but not too hot, maybe 78F.

Stretching 8:00 [0]

Meanwhile the dew point at our backyard weather station is 78.
C • omg 17

Saturday Aug 1, 2020 #

7 AM

Strength 23:07 [1]
ahr:75 max:98

Running 55:25 intensity: (32:42 @1) + (22:43 @2) 5.01 mi (11:04 / mi) +28m 10:52 / mi
ahr:124 max:154 shoes: Nimbus 22

Intervals with Samantha on the canal. Her legs seem to be recovering but we didn't push it too much. I actually like this section of the canal towpath, it is softer and feels more like a wide trail than a highway.
C • Samantha... 3

Stretching 5:00 [0]

C • crew dragon undocking tonight 3
4 PM

Hiking 1:01:29 [1] 2.17 mi (2.1 mph) +111m
ahr:88 max:120

with Eliza

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