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Training Log Archive: ken

In the 7 days ending Nov 21, 2011:

activity # timemileskm+mload
  Running4 1:57:46 13.6(8:39) 21.89(5:23) 8832.6
  Orienteering2 1:50:13 9.33(11:49) 15.02(7:20) 40531c58.2
  Stretching5 50:00
  Elliptical1 35:016.1
  Strength1 19:222.0
  Total6 5:32:22 22.93 36.91 49331c98.9
  [1-5]6 4:42:22
averages - sleep:6.6

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Sunday Nov 20, 2011 #

Event: DVOA Mid-Atlantic Championships
 
10 AM

Running warm up/down 1:55 intensity: (16 @1) + (49 @2) + (25 @3) + (25 @4) 0.16 mi (11:46 / mi) +3m 11:08 / mi
ahr:150 max:167 shoes: Inov-8 oroc 280

Orienteering race 1:22:18 intensity: (3:40 @1) + (2:31 @2) + (24:03 @3) + (49:35 @4) + (2:29 @5) *** 11.16 km (7:22 / km) +283m 6:33 / km
ahr:169 max:218 22c shoes: Inov-8 oroc 280

Mostly good run. Started off cautiously, then a few fast controls when I was chasing Brian. Couldn't keep up though, and then got caught behind some horses on the trail I would have taken to 16 and tried a shortcut through some green, bad idea. Shoes not laced tightly enough, got a ball-of-foot blister. I guess I am mid-atlantic champion.
1 PM

Orienteering race (relay) 27:55 intensity: (36 @2) + (4:40 @3) + (22:37 @4) + (2 @5) *** 3.86 km (7:14 / km) +122m 6:15 / km
ahr:170 max:178 9c shoes: Inov-8 oroc 280

This was fun. Three leg relay with 1st and 3rd legs starting all together. Blister hurt, but tighter lacing kept it mostly ok to run on. Started off the wrong way and had to play catch-up on the first control. Chasing Clem and Johan, then got ahead on a few tricky ones, and then everybody bunched up on a silly thorn-bashing uphill leg. Jon got ahead, but then took an odd route to the last one. I was first to the last control by a bit, but Johan got ahead briefly on a better exit and I had to push to get back in front by just a couple of seconds.

Stretching 7:00 [0]

Ankle mostly good.

Blue - Splits

Friday Nov 18, 2011 #

9 PM

Running 39:48 [2] 4.03 mi (9:53 / mi) +53m 9:29 / mi
ahr:147 max:169 slept:6.5 shoes: Nimbus 12 #2

Stretching 10:00 [0]

Thursday Nov 17, 2011 #

12 PM

Running intervals (treadmill) 40:14 intensity: (20:14 @2) + (20:00 @4) 5.27 mi (7:38 / mi)
ahr:164 max:177 slept:7.0 shoes: Nimbus 12 #2

3x1mi cruise intervals, 1.5% incline. a little too stuffy to keep it up for the last one.

Stretching 11:00 [0]

Wednesday Nov 16, 2011 #

12 PM

Strength 19:22 intensity: (18:52 @1) + (30 @2)
ahr:104 max:145 slept:6.0

Elliptical 35:01 intensity: (8:54 @1) + (26:07 @2)
ahr:138 max:155 shoes: Nimbus 12 #2

Stretching 12:00 [0]

Tuesday Nov 15, 2011 #

2 PM

Running 35:49 intensity: (33:49 @2) + (2:00 @4) 4.14 mi (8:39 / mi) +32m 8:27 / mi
ahr:157 max:175 slept:7.0 shoes: Nimbus 12 #2

Stretching 10:00 [0]

hamstrings sore from yesterday.

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