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Training Log Archive: ken

In the 7 days ending Feb 27, 2005:

activity # timemileskm+mload
  Running6 6:37:44 49.73(8:00) 80.03(4:58) 1150132.3
  XC skiing1 41:158.3
  Strength1 2:000.2
  Total6 7:20:59 49.73 80.03 1150140.7
averages - sleep:7

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Sunday Feb 27, 2005 #

Running long (snow) 2:09:28 [3] 14.0 mi (9:15 / mi) +490m 8:20 / mi
slept:6.0 shoes: NB 906

an enjoyable run on snowmobile trails starting from home and going all the way up to rt-2 & 110. most of the trail was nice packed stuff, except at the beginning where only walkers and skiers had been since the last snowfall (there were snowmobile tracks there by the time I was coming back). this was tiring, but legs took much less abuse than the road would have given.

Saturday Feb 26, 2005 #

Running warm up/down (road) 30:00 [2] 3.8 mi (7:54 / mi)
slept:9.0 shoes: Adidas Resp Tr X red

over to scott rd and back for hill reps

Running hills (road) 10:26 [5] 3.08 km (3:23 / km) +160m 2:41 / km
shoes: Adidas Resp Tr X red

4x (2x ~200m, 1x ~370m)
averaging 41s (~10m climb) and 75s (~20m cl.)
I had times, but erased them accidentally.

Running (recovery) 21:00 [2] 3.08 km (6:49 / km)
shoes: Adidas Resp Tr X red

back down the hill each time. I actually took 3x rest, but for the final third of the time I was usually walking or standing, so I won't count that here.

XC skiing (classic) 41:15 [2]
ahr:140 shoes: classic fishscales

skiing on the flats, not a great track, just what some other people had made earlier. this seems to hurt my ankle more than running. maybe thats how I started it.

Friday Feb 25, 2005 #

Running (road) 57:04 [2] 7.4 mi (7:43 / mi)
slept:6.0 shoes: NB 906

Thursday Feb 24, 2005 #

Running (road) 48:40 [2] 6.3 mi (7:43 / mi) +250m 6:53 / mi
ahr:148 shoes: NB 906

after dark on the roads around home. I was hoping to have a half inch of snow covering the roads, but it was only just beginning to accumulate when I finished (although it was falling in my eyes the whole run). probably saw like 5 cars the whole time, so I mostly ran with the light off.

Strength (ankles) 2:00 [1]

oh yeah, and I got a pump for the ankle disk.

Wednesday Feb 23, 2005 #

Running warm up/down (road) 29:20 [2] 4.0 mi (7:20 / mi)
ahr:153 shoes: NB 906

Running intervals (road) 23:16 [4] 4.0 mi (5:49 / mi)
ahr:170 max:178 shoes: NB 906

twice out and back on a roughly measured undulating mile on mill st. "out" has a bit more uphill than "back". I was expecting 6-6:15, so it could be 5 or 10m short. 4x ~1mi, with 1 min rests.
split, ahr, recovery hr
o: 5:52, 166, 123
b: 5:42, 169, 139
o: 5:59, 172, 139
b: 5:43, 170, 134

Tuesday Feb 22, 2005 #

Running 48:30 [3] 6.4 mi (7:35 / mi) +250m 6:45 / mi
shoes: NB 906

night-time run around bolton. upper outside-front of right ankle feeling gradually more abused over the last week. (it's probably not a coincidence that I rolled it in that direction a few times in the fall season) usually hurts at the beginning when going up inclines. I've been icing it. I found my inflatable dynadisc for stability training, but I need to get a needle pump to inflate it more.

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