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Training Log Archive: ken

In the 7 days ending May 16, 2011:

activity # timemileskm+mload
  Running5 2:54:10 20.75(8:24) 33.39(5:13) 22346.9
  Stretching7 1:22:00
  Orienteering1 1:05:43 7.89(8:20) 12.69(5:11) 12430 /30c100%25.3
  Elliptical2 51:026.6
  Bike2 37:28 7.71(12.3/h) 12.41(19.9/h) 1054.7
  Strength2 16:591.7
  Total9 7:07:22 36.34 58.49 45230 /30c100%85.2
  [1-5]8 5:45:22
averages - sleep:6.6

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Monday May 16, 2011 #

11 AM

Elliptical 30:01 intensity: (28:57 @1) + (1:04 @2)
ahr:124 max:137 slept:6.5 shoes: Nimbus 12

Running 16:07 intensity: (3:16 @1) + (12:51 @2) 1.82 mi (8:52 / mi) +27m 8:29 / mi
ahr:139 max:150 shoes: Nimbus 12

Strength (core) 8:21 [1]

Stretching 15:00 [0]

10 PM

Stretching 5:00 [0]

Sunday May 15, 2011 #

Event: Billygoat Run
 
Event: QOC College Park
 
12 PM

Orienteering race 48:46 intensity: (49 @1) + (6:19 @2) + (22:40 @3) + (18:58 @4) *** 9.86 km (4:57 / km) +99m 4:43 / km
ahr:162 max:172 spiked:30/30c slept:5.5 shoes: Nimbus 12

UMD campus score-o. pin punching, forgot to take splits for the first few. legs a little sore from all the pavement. fun, and probably decent practice for TT sprint.

Orienteering warm up/down 16:57 intensity: (35 @1) + (15:44 @2) + (38 @3) *** 2.83 km (5:59 / km) +25m 5:44 / km
ahr:146 max:157 shoes: Nimbus 12

another easy cooldown loop.

Stretching 10:00 [0]

Friday May 13, 2011 #

3 PM

Running 36:40 [2] 4.02 mi (9:08 / mi) +21m 8:59 / mi
ahr:153 slept:7.0 shoes: Nimbus 12

Stretching 11:00 [0]

Thursday May 12, 2011 #

9 AM

Bike 14:49 [1] 2.7 mi (10.9 mph) +56m
slept:6.75

unhappy car has 3 pedals: gas, clutch, and make-loud-grinding-noise. I have been trying not to use that last one recently, but I do sometimes need it.

also, I'm almost positive I wasn't wearing the hrm strap for this one.
12 PM

Running 40:52 intensity: (2:59 @1) + (30:25 @2) + (7:28 @3) 4.79 mi (8:32 / mi) +49m 8:17 / mi
ahr:150 max:164 shoes: Nimbus 12

Stretching 15:00 [0]

4 PM

Bike 22:39 intensity: (12:41 @1) + (9:58 @2) 5.01 mi (13.3 mph) +49m
ahr:129 max:154

back to saab shop the slightly long way.

Wednesday May 11, 2011 #

12 PM

Running intervals 47:28 intensity: (31:13 @2) + (3:51 @4) + (12:24 @5) 6.1 mi (7:47 / mi) +94m 7:26 / mi
ahr:156 max:176 slept:7.0 shoes: Nimbus 12

Stretching 13:00 [0]

Strength 8:38 [1]
ahr:111 max:131

Tuesday May 10, 2011 #

12 PM

Elliptical 21:01 intensity: (7:14 @1) + (13:47 @2)
ahr:132 max:140 slept:7.0

Running 33:03 intensity: (1:34 @1) + (28:41 @2) + (2:48 @3) 4.03 mi (8:12 / mi) +32m 8:00 / mi
ahr:149 max:159 shoes: Nimbus 12

Stretching 13:00 [0]

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