Training Log: ken
In the last 7 days:
activity # time miles km +m load
Running 4 2:55:12 17.28 (10:08) 27.82 (6:18) 309 31.2
Fake skiing 2 2:35:04 21.97 (8.5/h) 35.36 (13.7/h) 58 27.4
Strength 4 1:22:22 8.3
Hiking 1 45:44 2.02 (2.7/h) 3.25 (4.3/h) 1 4.6
Stretching 5 25:00
Total 8 8:03:22 41.27 66.42 368 71.4
[1-5] 8 7:38:22
5 PM
Strength 23:04 [1 ] ahr:78 max:107
Strength 13:32 intensity: (13:11 @1) + (21 @2) ahr:76 max:122
7 AM
Fake skiing 1:10:22 intensity: (31:55 @1) + (38:25 @2) + (2 @3) 9.45 mi (8.1 mph) +58m ahr:119 max:150 shoes: Skikes
On the path south from Pierce Mill. Muddy in places and super narrow in the tunnel and between P and M street. Stopped where things were blocked off for fireworks.
11 AM
Hiking 45:44 [1 ] 2.02 mi (2.7 mph) +1m ahr:76 max:84
the second half of a hike with Alex and the dog on the canal
1 PM
Strength 23:30 [1 ] ahr:64 max:84
Running 1:02:55 intensity: (9:38 @1) + (52:45 @2) + (32 @3) 5.81 mi (10:50 / mi) +152m 10:01 / mi ahr:129 max:153
7 AM
Fake skiing 1:24:42 intensity: (4:53 @1) + (1:19:31 @2) + (18 @3) 12.52 mi (8.9 mph) ahr:135 max:155 shoes: Skikes
Along the canal from Riley's Lock. I wasn't sure how this would go, and I even brought running shoes in the car as plan B, but it was actually great. This is one of the smoothest sections, all stone-dust surface, no rocks, gravel, or grass in the middle, and the 8" wheels ate it up. Mostly empty, and slightly damp from yesterday's rain, enough to keep the dust from getting dusty. 78F and 85% humidity was actually almost comfortable without the knee/elbow pads.
Strength 6:01 [1 ] ahr:89 max:100
5 PM
Strength 16:15 [1 ] ahr:66 max:86
Running 22:58 intensity: (5:41 @1) + (17:17 @2) 2.41 mi (9:33 / mi) +43m 9:03 / mi ahr:122 max:139
6 PM
Running 20:22 intensity: (14:50 @1) + (5:32 @2) 1.68 mi (12:07 / mi) ahr:108 max:133 shoes: Nimbus 22 grey
track with Eliza, but her knee has been bothering her so we just did a warmup and some strides
Running 31:57 intensity: (4:08 @1) + (27:49 @2) 3.22 mi (9:55 / mi) +59m 9:23 / mi ahr:128 max:143 shoes: Nimbus 22 grey
5 PM
Running 37:00 intensity: (4:32 @1) + (32:28 @2) 4.17 mi (8:52 / mi) +56m 8:31 / mi ahr:134 max:147 shoes: Nimbus 22 grey
« Earlier
Jul 8 [0w, 3d]: N - WMOC 2022
Sep 18 [10w, 5d]: ? - QOC Gunston Hall
Sep 25 [11w, 5d]: ? - QOC Seneca Creek
Oct 1 [12w, 4d]: ? - QOC MCBQ Beaver Dam Run
Oct 8 [13w, 4d]: ? - NEOC - 2022 Masters Nationals
Oct 13 [14w, 2d]: ? - 2022: South American Orienteering Championships
Oct 16 [14w, 5d]: ? - QOC Cunningham Falls
Oct 23 [15w, 5d]: ? - QOC Fountainhead West
Oct 30 [16w, 5d]: ? - QOC Wheaton
Nov 13 [18w, 5d]: Y - QOC Lake Needwood course setter
Nov 20 [19w, 5d]: ? - QOC Cabin John
Dec 4 [21w, 5d]: ? - QOC Patapsco CCBC
Dec 10 [22w, 4d]: Y - QOC Turkey Run NightO
Dec 11 [22w, 5d]: ? - QOC Turkey Run Ridge
Dec 18 [23w, 5d]: ? - QOC Mason Neck
Jan 8, 2023 [26w, 5d]: ? - QOC Fountainhead East
Jan 22, 2023 [28w, 5d]: ? - QOC Rosaryville
Jan 29, 2023 [29w, 5d]: ? - QOC Greenbelt
Feb 5, 2023 [30w, 5d]: ? - QOC Morven Park
Feb 11, 2023 [31w, 4d]: ? - QOC Patuxent
Feb 19, 2023 [32w, 5d]: ? - QOC Patapsco Glen Artney
Feb 26, 2023 [33w, 5d]: ? - QOC Hemlock Overlook
Mar 5, 2023 [34w, 5d]: ? - QOC Kings Landing
Mar 11, 2023 [35w, 4d]: Y - QOC National Event
Mar 18, 2023 [36w, 4d]: ? - QOC Patapsco Granite
Mar 24, 2023 [37w, 3d]: ? - Flying Pig XXV - 2023 OUSA Nationals
Apr 1, 2023 [38w, 4d]: ? - QOC PWF Training Weekend
Apr 2, 2023 [38w, 5d]: ? - QOC PWF Happyland
Apr 8, 2023 [39w, 4d]: ? - QOC UMD College Park
Apr 15, 2023 [40w, 4d]: ? - 43rd West Point National Ranking Event
Apr 23, 2023 [41w, 5d]: ? - QOC Fountainhead Central
May 7, 2023 [43w, 5d]: ? - QOC Swanson Road
May 21, 2023 [45w, 5d]: ? - QOC Little Bennett
Jun 4, 2023 [47w, 5d]: Y - QOC Jug Bay
Jul 17, 2023 [53w, 6d]: Y - Rescheduled - BAOC: California Orienteering Festival
Jul 17, 2023 [53w, 6d]: ? - CalOFest 2023
Jul 21, 2023 [54w, 3d]: Y! - RESCHEDULED North American Orienteering Championship
Jul 21, 2023 [54w, 3d]: ? - 2023 North American Orienteering Championships
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