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Training Log Archive: ken

In the 7 days ending Mar 24, 2012:

activity # timemileskm+mload
  Running7 4:39:28 34.32(8:09) 55.23(5:04) 25778.3
  Stretching7 1:07:00
  Orienteering1 56:11 5.27(10:39) 8.48(6:37) 28816 /19c84%23.5
  Strength2 42:284.4
  Total7 7:25:07 39.59 63.71 54516 /19c84%106.3
  [1-5]7 6:18:06
averages - sleep:7.3

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SuMoTuWeThFrSa

Saturday Mar 24, 2012 #

Event: QOC Little Bennett Night-O
 
8 PM

Running warm up/down 6:41 intensity: (2:17 @1) + (4:15 @2) + (9 @3) 0.71 mi (9:27 / mi) +8m 9:08 / mi
ahr:134 max:156 shoes: Inov-8 oroc 280

Orienteering race 56:11 intensity: (39 @1) + (11:43 @2) + (25:54 @3) + (17:55 @4) *** 8.48 km (6:37 / km) +288m 5:40 / km
ahr:160 max:173 spiked:16/19c shoes: Inov-8 oroc 280

Yay night-o. Thunderstorms forecast, was slightly worried that my unsealed magicshine battery would explode or melt into my brain or something. But I wrapped it in a plastic bag, and then it ended up only raining very lightly. Need to remember to get the extension cable though (update: ordered).

Nice fun course. I was mostly moving well, though it was slippery in places. some little mistakes in the circles, like arriving at the wrong rootstock, usually due to lack of solid attack point.

Left ankle bothering me a little before and afterwards.

Running 7:20 [1] 0.71 mi (10:22 / mi) +2m 10:17 / mi
ahr:119 max:133

Stretching 8:00 [0]


Long Advanced - Splits

Friday Mar 23, 2012 #

12 PM

Strength 21:08 intensity: (19:46 @1) + (1:11 @2) + (11 @3)
ahr:99 max:162

Running 39:35 intensity: (1 @0) + (2:13 @1) + (25:14 @2) + (11:39 @3) + (28 @4) 5.23 mi (7:34 / mi) +47m 7:22 / mi
ahr:151 max:167 shoes: Nimbus 12 green

Stretching 10:00 [0]

Thursday Mar 22, 2012 #

12 PM

Running 34:21 intensity: (33:21 @2) + (1:00 @4) 4.33 mi (7:56 / mi) +42m 7:42 / mi
ahr:153 slept:7.0 shoes: Nimbus 12 green

Stretching 10:00 [0]

Wednesday Mar 21, 2012 #

1 PM

Running intervals (treadmill) 48:41 intensity: (32:00 @2) + (16:41 @5) 5.81 mi (8:23 / mi)
ahr:145 max:175 slept:7.5 shoes: Nimbus 12 green

4x 0.75mi @10.7(5:36), 1% incline. legs sore from lunges yesterday.

Stretching 10:00 [0]

Tuesday Mar 20, 2012 #

1 PM

Strength 21:20 [1]
ahr:101 max:154 slept:7.0

has been two weeks since I did any of this. took it easy.

Running 33:34 intensity: (2:07 @1) + (26:08 @2) + (4:45 @3) + (34 @4) 4.16 mi (8:04 / mi) +32m 7:52 / mi
ahr:147 shoes: Nimbus 12 green

Stretching 7:00 [0]

Monday Mar 19, 2012 #

2 PM

Running 41:40 [2] 5.11 mi (8:09 / mi) +48m 7:55 / mi
ahr:147 slept:7.0 shoes: Nimbus 12 green

with Eliza in the stroller. she was up at 5am this morning, so she fell asleep after about 20 mins.

Stretching 15:00 [0]

Sunday Mar 18, 2012 #

9 AM

Running warm up/down 38:24 [2] 4.38 mi (8:46 / mi) +40m 8:32 / mi
ahr:148 slept:8.0 shoes: Nimbus 12 green

To Whitman track for a relatively spontaneous 3k test. Except there was a mob of kids doing some kind of workout in the first 3 lanes. So then I ran to Landon, which was not empty, and not public anyway, and finally to BCC. This made for a pretty long road warmup.

Running warm up/down (strides) 4:35 intensity: (2:31 @1) + (1:56 @2) + (8 @3) 0.46 mi (9:58 / mi) +2m 9:50 / mi
ahr:134 max:157 shoes: Nimbus 12 green

Running race 10:13 [5] 3.0 km (3:24 / km)
ahr:149 max:170 shoes: Nimbus 12 green

meh. only a little faster than in December, though between last night and this morning, I was definitely less rested for this one. legs felt mostly fine, just a little tired. good conditions though, cloudy 50s.
C • HR dada 4

Running 14:24 intensity: (2:28 @1) + (11:56 @2) 1.55 mi (9:16 / mi) +36m 8:39 / mi
ahr:139 max:150 shoes: Nimbus 12 green

Stretching 7:00 [0]

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