Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: ken

In the 7 days ending Apr 22, 2012:

	activity	#	time	miles		km		+m	load
	Running	6	5:29:52	36.49	(9:02)	58.73	(5:37)	518	70.2
	Stretching	6	47:00
	Strength	1	9:48						1.0
	Total	6	6:26:40	36.49		58.73		518	71.2
	[1-5]	6	5:29:40
averages - sleep:7.2 weight:164.7lbs

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Sunday Apr 22, 2012 #

Event: QOC Mason Neck

12 PM

Running long (trail) 1:23:42 10.04 mi (8:20 / mi) +285m 7:40 / mi
ahr:112 slept:7.5 weight:164lbs shoes: Nimbus 12 green

cold (upper 40s) and rainy trail run in rock creek. a single polypro t-neck was not quite enough, hands especially were cold. added on a little at the end, but I was not warm enough to do much more. at least no sneezing.

Stretching 10:00 [0]

Saturday Apr 21, 2012 #

11 AM

Running 59:58 3.83 mi (15:40 / mi) +1m 15:39 / mi
ahr:110 max:134 weight:163.3lbs shoes: Nimbus 13

slow jogging with Eliza on her bike. then after we got home we did her first practice session without training wheels, lots of up and down the street. she's not tall enough to easily reach the ground with her feet while sitting on the bike, so will need to learn differently than Samantha. She needs full-time balancing help, meaning a lower-back workout for me. but she was really into it, and seemed to be making progress. My prediction is that she'll be riding by herself before summer.

Stretching 5:00 [0]

Friday Apr 20, 2012 #

12 PM

Running (trail) 1:06:09 7.42 mi (8:55 / mi) +172m 8:19 / mi
ahr:153 max:164 slept:8.0 shoes: Nimbus 13

muddy branch trail. meant to do around 6mi, but the trail was nice and I couldn't stop myself. found a new place to park, there is easement access in the neighborhood. serious allergy suffering the last 24 hours, aaachoo.

Stretching 5:00 [0]

Thursday Apr 19, 2012 #

1 PM

Running 46:17 [2] 5.76 mi (8:02 / mi) +60m 7:47 / mi
ahr:149 slept:7.0 weight:164.8lbs shoes: Nimbus 13

Stretching 10:00 [0]

Wednesday Apr 18, 2012 #

1 PM

Strength (core) 9:48 [1]
ahr:73 max:119 slept:8.5 weight:166.8lbs shoes: Nimbus 13

Running tempo 45:16 6.02 mi (7:31 / mi)
ahr:156 max:171 shoes: Nimbus 13

2mi+1mi T at 6:07 pace. original plan was 1x3mi, but not quite up for that. The new Nimbii (Nimbuses?) seem to be tighter in the heel somehow, and it is bothering me. hopefully they will loosen up.

C • Heel notch 3

Stretching 10:00 [0]

Tuesday Apr 17, 2012 #

11 AM

Running 28:30 [2] 3.42 mi (8:19 / mi)
ahr:150 slept:8.0 shoes: Nimbus 13

Stretching 7:00 [0]

now registered for Western Mass 5-Day!

Monday Apr 16, 2012 #

Note
slept:4.0

home finally around 2am, after getting bumped from my 7pm flight (that apparently happened in january, I just never read the email) to a different 10pm one, and then departing an hour late on account of gate changing, pilots missing, and overhead bins filling. good times.

bonus: track from thursday's flight.

C • You too? 1

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