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Training Log: ken

In the last 7 days:

activity # timemileskm+mload
  Running4 2:26:02 11.99(12:11) 19.29(7:34) 14427.3
  Strength6 1:55:0211.9
  Orienteering1 1:15:37 5.94(12:44) 9.55(7:55) 21841.7
  Elliptical2 1:00:079.3
  Fake skiing1 33:40 4.23(7.5/h) 6.81(12.1/h) 255.4
  XC skiing1 23:03 1.93(11:57) 3.11(7:25) 455.5
  Stretching4 18:00
  Total9 7:51:31 24.08 38.76 431101.1
  [1-5]9 7:33:31
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Monday Dec 11 #

7 AM

XC skiing 23:03 intensity: (1:19 @1) + (16:41 @2) + (5:03 @3) 1.93 mi (11:57 / mi) +45m 11:09 / mi
ahr:128 max:138 shoes: alex's skis

woot

Stretching 5:00 [0]

Lower back is a little cranky now from DP.

Sunday Dec 10 #

Event: QOC Patuxent River Park
 
8 AM

Strength 14:24 [1]
ahr:73 max:95

1 PM

Orienteering 1:15:37 intensity: (2:19 @1) + (1:48 @2) + (9:03 @3) + (1:02:21 @4) + (6 @5) 5.94 mi (12:44 / mi) +218m 11:26 / mi
ahr:150 max:172


Red - Splits

Saturday Dec 9 #

8 AM

Fake skiing 33:40 intensity: (13:04 @1) + (20:35 @2) + (1 @3) 4.23 mi (7.5 mph) +25m
ahr:110 max:135 shoes: fake classic skis

Strength 30:50 intensity: (30:23 @1) + (27 @2)
ahr:83 max:126

interrupted when…

Running 25:33 intensity: (3:24 @1) + (17:55 @2) + (4:14 @3) 2.11 mi (12:06 / mi) +8m 11:58 / mi
ahr:125 max:144 shoes: Nimbus 24 blue

Samantha was ready early
9 AM

Strength 30:40 intensity: (28:55 @1) + (1:45 @2)
ahr:89 max:128

Part 2

Stretching 5:00 [0]

It looks like I am sending my 955 back again, the new one won’t stay connected to phone or hr strap.

Friday Dec 8 #

12 PM

Elliptical 45:07 intensity: (16:33 @1) + (26:35 @2) + (1:59 @3)
ahr:115 max:140

Strength 9:24 [1]
ahr:94 max:112

Thursday Dec 7 #

4 PM

Running 41:13 intensity: (3:12 @1) + (37:23 @2) + (38 @3) 3.57 mi (11:34 / mi) +2m 11:33 / mi
ahr:122 max:140

Wednesday Dec 6 #

4 PM

Running 39:54 [2] 3.05 mi (13:05 / mi) +64m 12:17 / mi
ahr:137 max:157 shoes: Nimbus 24 blue

with Samantha

Strength 11:46 [1]
ahr:78 max:109

Stretching 3:00 [0]

flu + covid shots this morning, no major side effects yet.

Tuesday Dec 5 #

5 PM

Elliptical 15:00 [1]
ahr:86 max:90

Strength 17:58 intensity: (17:23 @1) + (17 @2) + (10 @3) + (8 @4)
ahr:78 max:145

Gym with Eliza, except I took it easy. Last week should have been an easy week, but for some reason I failed at that. Will try again this week.

Running 39:22 intensity: (22:01 @1) + (17:21 @2) 3.26 mi (12:05 / mi) +70m 11:19 / mi
ahr:110 max:117 shoes: Nimbus 24 blue

with Samantha

Stretching 5:00 [0]

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Injuries

L Lower LegAchilles Tendonitis275+days
complete history

Training Targets

Jan 1 – Dec 31 (365d)
Total [1-5]400:00:00
actual:401:40:31100%
projected:424:57:39106%

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Ending		Training hours by intensity
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11
Dec 17
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Nov 26
Nov 19

Week
Ending		Training hours by activity
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12
Dec 17
Dec 10
Dec 3
Nov 26
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Week
Ending		Training miles by activity
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55
Dec 17
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