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Training Log Archive: ken

In the 7 days ending Mar 4, 2012:

	activity	#	time	miles		km		+m				load
	Running	7	3:47:04	28.24	(8:03)	45.44	(5:00)	226				59.1
	Orienteering	1	1:17:52	8.18	(9:31)	13.17	(5:55)	315	15 /	16c	93%	37.7
	Stretching	7	1:08:00									5.2
	Strength	1	7:50									0.8
	Total	8	6:20:46	36.42		58.61		541	15 /	16c	93%	102.8
	[1-5]	7	5:25:46
averages - sleep:7

1:37

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Sunday Mar 4, 2012 #

10 AM

Running 31:16 3.93 mi (7:58 / mi) +76m 7:31 / mi
ahr:142 max:163 slept:8.0 shoes: Nimbus 12 green

Stretching 12:00 [0]

Saturday Mar 3, 2012 #

Event: QOC Patuxent

11 AM

Running warm up/down 13:22 [2] 1.51 mi (8:51 / mi) +1m 8:50 / mi
ahr:145 slept:7.0 shoes: Inov-8 oroc 280

Orienteering race 1:17:52 *** 13.17 km (5:55 / km) +315m 5:17 / km
ahr:164 max:177 spiked:15/16c shoes: Inov-8 oroc 280

Nice course in some parts of patuxent that I don't think I've been to before. felt decent running, and mostly solid navigating except for a nice parallel error on 9. took me a while to figure out what I'd done, even though I started thinking right away about where I could have made the error. I was still a bit distracted from stabbing a big thorn into the inside joint of my pinky finger on the way into 7. it hurt and bled more than expected when I pulled it out, so I ran for a few minutes holding a fist before thinking it was ok and relaxing it, which is about when the mistake happened. funny that I had been chatting with Dave O about distraction before the race.

rgmapvideo, RG

C • Long legs 3

Running 48 [4] 0.06 mi (13:16 / mi)
ahr:132 max:152 shoes: Inov-8 oroc 280

super string-o, see video attached to track.

Running 45 [4] 0.06 mi (12:27 / mi)
shoes: Inov-8 oroc 280

again! good punching practice, I would have liked to do a few more times but had to get home.

3 PM

Stretching 5:00 [0]

Blue - Splits

Friday Mar 2, 2012 #

1 PM

Strength (core) 7:50
ahr:114 max:143

Running 31:39 4.2 mi (7:32 / mi) +41m 7:19 / mi
slept:7.0 shoes: Nimbus 12 green

Stretching 10:00 [0]

Thursday Mar 1, 2012 #

Note

training plan coming soon. was due today.

12 PM

Running 33:46 4.41 mi (7:39 / mi) +22m 7:32 / mi
ahr:156 slept:7.0 shoes: Nimbus 12 green

Stretching 9:00 [0]

Wednesday Feb 29, 2012 #

1 PM

Running intervals (treadmill) 47:07 5.75 mi (8:12 / mi)
ahr:151 max:174 slept:7.5 shoes: Nimbus 12 green

4x 0.75mi. powered through some stomach rumblings which weren't too bad, until afterwards. at 5:36, 5:36, 5:36, 5:33 pace.

Stretching 8:00 [0]

Tuesday Feb 28, 2012 #

1 PM

Running 34:27 4.18 mi (8:15 / mi) +43m 7:59 / mi
ahr:153 slept:7.5 shoes: Nimbus 12 green

Stretching 11:00 [0]

still pretty sore from the weekend, time to HTFU for multi-day events.

Monday Feb 27, 2012 #

3 PM

Running 33:54 [2] 4.14 mi (8:11 / mi) +43m 7:56 / mi
ahr:151 slept:5.0 shoes: Nimbus 12 green

Stretching 13:00 [3]

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