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Training Log Archive: ken

In the 7 days ending Nov 11, 2013:

activity # timemileskm+mload
  Running4 3:11:09 22.74(8:24) 36.6(5:13) 43346.5
  Bike3 1:00:136.0
  Elliptical1 1:00:018.8
  Stretching8 53:00
  Strength2 35:273.5
  Running +kids2 31:57 1.64(19:29) 2.64(12:06) 241.6
  Total8 7:11:47 24.38 39.24 45766.4
  [1-5]8 6:01:55
averages - sleep:7

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TuWeThFrSaSuMo

Monday Nov 11, 2013 #

3 PM

Running 33:42 [2] 3.99 mi (8:27 / mi) +83m 7:56 / mi
ahr:140 shoes: Nimbus 12 white

Stretching 5:00 [0]

Sunday Nov 10, 2013 #

Event: Mid-Atlantic Championships
 
10 AM

Running 1:15:39 intensity: (59 @1) + (1:00:11 @2) + (11:56 @3) + (2:21 @4) + (12 @5) 8.55 mi (8:51 / mi) +289m 8:01 / mi
ahr:148 shoes: Nimbus 12 white

Stretching 5:00 [0]

4 PM

Running +kids 14:27 intensity: (6:14 @0) + (8:13 @1) 0.77 mi (18:46 / mi) +20m 17:22 / mi
ahr:122 shoes: Nimbus 15

Just Eliza today. She was more in the mood for Gatorade than for running, but that works for me either way. Distance might be short, she led us on some very twisty routes. She complained that her back hurt for the first minute or two, though it was fine after that. Maybe a longer warmup walk next time.

Stretching 8:00 [0]

Friday Nov 8, 2013 #

4 PM

Strength 18:07 [1]
ahr:93 max:133 slept:7.0

Bike 40:00 [1]
ahr:108 max:117

Stretching 7:00 [0]

Thursday Nov 7, 2013 #

3 PM

Running 41:07 intensity: (1:02 @1) + (35:30 @2) + (4:35 @3) 5.12 mi (8:02 / mi) +29m 7:53 / mi
ahr:154 slept:6.0 shoes: Nimbus 12 white

Bike 10:00 [1]
ahr:117 max:122

Stretching 10:00 [0]

Wednesday Nov 6, 2013 #

11 AM

Strength 17:20 [1]
ahr:93 max:137

Elliptical 1:00:01 intensity: (32:11 @1) + (27:50 @2)
ahr:132 max:149

Stretching 10:00 [0]

5 PM

Running +kids 17:30 intensity: (10:00 @0) + (7:30 @1) 0.87 mi (20:07 / mi) +4m 19:50 / mi
ahr:99 max:136 shoes: Nimbus 12 white

Running the girls. 6x 75s jog + 60s walk. New rule: they get to take turns leading the run intervals in whatever direction they want. I went around the slide, though I guess that is cheating.

Stretching 3:00 [0]

Tuesday Nov 5, 2013 #

3 PM

Running 40:41 intensity: (38 @0) + (1:19 @1) + (24:07 @2) + (8:37 @3) + (5:22 @4) + (38 @5) 5.09 mi (8:00 / mi) +32m 7:50 / mi
ahr:154 max:192 slept:8.0 shoes: Nimbus 12 white

Bike 10:13 [1]
ahr:117 max:124

Stretching 5:00 [0]

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