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Training Log Archive: ken

In the 7 days ending Apr 18, 2011:

activity # timemileskm+mload
  Running4 2:18:57 16.23(8:34) 26.12(5:19) 9528.6
  Stretching9 1:34:00
  Orienteering1 1:07:38 5.62(12:02) 9.05(7:28) 24145 /48c93%25.8
  Elliptical2 1:00:0611.6
  Strength2 24:022.4
  Total9 6:24:43 21.85 35.17 33645 /48c93%68.4
  [1-5]6 4:50:43
averages - sleep:6.4 weight:163lbs

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Monday Apr 18, 2011 #

12 PM

Running 35:41 [2] 4.05 mi (8:49 / mi) +32m 8:36 / mi
ahr:153 max:178 slept:6.0 shoes: Nimbus 12

tired. choking on pollen.

Stretching 14:00 [0]

11 PM

Stretching 5:00 [0]

Sunday Apr 17, 2011 #

Event: QOC McKeldin
 
9 AM

Orienteering 1:07:38 intensity: (35 @1) + (12:16 @2) + (31:48 @3) + (22:59 @4) **** 9.05 km (7:28 / km) +241m 6:36 / km
ahr:163 max:173 spiked:45/48c slept:6.5 shoes: VJ Falcon spikes 2009

Finally made myself a new course at GFMD. Just shifted and rearranged the old course a bit. Some parts of this one will be bad in the summer. Extra points for no-compass. Knee felt ok.

Stretching 8:00 [0]

Saturday Apr 16, 2011 #

11 PM

Stretching 10:00 [0]

Friday Apr 15, 2011 #

12 PM

Running 32:24 intensity: (22:24 @2) + (10:00 @3) 4.02 mi (8:04 / mi) +31m 7:52 / mi
ahr:162 slept:5.0 weight:163lbs shoes: Nimbus 12

Elliptical 15:00 intensity: (1:06 @1) + (13:54 @2)
ahr:144 max:155 shoes: Nimbus 12

Strength 14:00 [1]
ahr:120

Have been skipping the leg work this week to see if that helps the ITB loosen up. Added a little bit back today.

Stretching 12:00 [0]

Thursday Apr 14, 2011 #

4 PM

Running 35:52 intensity: (1:48 @1) + (34:04 @2) 4.16 mi (8:37 / mi) +32m 8:25 / mi
ahr:144 max:146 slept:6.0 shoes: Nimbus 12

Stretching 10:00 [0]

Wednesday Apr 13, 2011 #

11 AM

Elliptical 45:06 intensity: (8:54 @1) + (30:51 @2) + (5:21 @3)
ahr:145 max:160 slept:7.0 shoes: Nimbus 12

Strength (core) 10:02 [1]
ahr:111 max:137

Stretching 15:00 [0]

Tuesday Apr 12, 2011 #

1 PM

Running 35:00 [2] 4.0 mi (8:45 / mi)
slept:8.0 shoes: Nimbus 12

Stretching 15:00 [0]

11 PM

Stretching 5:00 [0]

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