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Training Log Archive: ken

In the 7 days ending Nov 30, 2012:

activity # timemileskm+mload
  Running6 3:48:35 24.96(9:10) 40.17(5:41) 42446.7
  Stretching7 1:11:00
  Orienteering1 1:10:15 6.29(11:10) 10.12(6:56) 32120 /22c90%40.8
  Strength1 8:140.8
  Total7 6:18:04 31.25 50.29 74520 /22c90%88.3
  [1-5]6 5:06:57
averages - sleep:7.3

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SaSuMoTuWeThFr

Friday Nov 30, 2012 #

Event: OCIN A-meet (Night, Relay, Ultra-long)
 
6 PM

Running warm up/down 18:00 intensity: (7 @0) + (3:30 @1) + (3:14 @2) + (3:25 @3) + (5:38 @4) + (2:06 @5) 1.42 mi (12:39 / mi) +2m 12:36 / mi
ahr:155 shoes: Inov-8 oroc 340

Orienteering race 1:10:15 intensity: (21 @1) + (53 @2) + (8:10 @3) + (58:34 @4) + (2:17 @5) *** 10.12 km (6:56 / km) +321m 5:59 / km
ahr:171 max:181 spiked:20/22c shoes: Inov-8 oroc 340

Night-o champs. felt pretty good. No real problems except deciding to back out of some green stuff on the way to 9. I really should have just pushed through or stayed more left. Lamp battery fell out of the harness on the way into 16, but stayed connected, so I stuck it in my front pocket. The distraction probably explains sub-optimal routes to 17/18. I mostly went straight over all the hills, that had been my plan after looking at the old map, and I think it was the way to go. 1s ahead of Eric for the silver. Good thing I didn't slack off on the run-in, because I fumbled the finish punch more than usual. A little disappointed not to also beat Nikolay, but he is in great shape.

Running warm up/down 7:58 intensity: (4:24 @1) + (3:34 @2) 0.51 mi (15:37 / mi) +4m 15:15 / mi
ahr:130 max:143 shoes: Inov-8 oroc 340

Stretching 5:00 [0]


US_Night_2012_Blue - Splits

Wednesday Nov 28, 2012 #

11 AM

Running 22:24 [2] 2.78 mi (8:03 / mi) +34m 7:46 / mi
ahr:147 max:175 slept:7.5 shoes: Nimbus 14

Stretching 11:00 [0]

Tuesday Nov 27, 2012 #

4 PM

Running 25:55 [2] 3.05 mi (8:30 / mi) +44m 8:08 / mi
slept:6.0 shoes: Nimbus 14

Stretching 10:00 [0]

Monday Nov 26, 2012 #

12 PM

Strength (core) 8:14 [1]
ahr:122 max:143

Running 34:25 [2] ** 4.19 mi (8:13 / mi) +33m 8:01 / mi
ahr:154 shoes: Nimbus 14

Stretching 14:00 [0]

Sunday Nov 25, 2012 #

9 AM

Running 36:15 intensity: (11:21 @1) + (24:54 @2) 3.95 mi (9:10 / mi) +65m 8:43 / mi
ahr:146 slept:8.0 shoes: Nimbus 14

Stretching 13:00 [0]

Saturday Nov 24, 2012 #

11 AM

Running 1:23:38 intensity: (16:10 @1) + (1:07:28 @2) 9.05 mi (9:14 / mi) +242m 8:32 / mi
ahr:144 slept:7.5 shoes: Nimbus 13 blue

had planned for this to be the usual long, but was still feeling stiff and slow from thursday. took it easy, then cut it short after one loop. cold.

Stretching 8:00 [0]

10 PM

Stretching (roller) 10:00 [0]

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