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Training Log Archive: ken

In the 7 days ending Apr 14, 2013:

	activity	#	time	miles		km		+m				load
	Bike	4	5:10:47	57.8		93.01		573				56.0
	Running	4	1:11:20	7.46	(9:34)	12.01	(5:57)	46				16.4
	Stretching	7	1:06:00
	Strength	3	1:04:35									6.5
	Orienteering	1	35:36	3.45	(10:19)	5.55	(6:25)	68	11 /	11c	100%	18.2
	Total	8	9:08:18	68.71		110.57		687	11 /	11c	100%	97.1
	[1-5]	8	8:02:18
averages - sleep:7

3:27

0:00

» now

Sunday Apr 14, 2013 #

Event: QOC Combat Village

11 AM

Orienteering 35:36 *** 5.55 km (6:25 / km) +68m 6:03 / km
ahr:164 max:181 spiked:11/11c shoes: Nimbus 12 white

Orange course at combat village. I had picked it originally because it had the least climb, and I wanted to have some trail options. It turned out that there wasn't actually much trail running, and I made most of the controls harder by just taking them straight on rather than following whatever linear terrain features were going that way. Foot was somewhat ok. It ached a little towards the end and afterwards, but considering all the forest running, I guess that is pretty good. Not many steep uphills, I am still afraid of those. Not trying to go especially fast, felt more like a medium pace, though these days I can get my HR up pretty easily with any kind of running.

Was a lot of fun, I really debated whether to go back out either on brown, or to just run around a little, or even walking. I ultimately decided not to push my luck, and also figured the diffuse terrain was probably not as interesting at walking speed.

Stretching 5:00 [0]

2 PM

Bike 2:46:51 41.5 mi (14.9 mph) +443m
ahr:142 max:167

Same canal loop as last weekend, except a little faster because I had to be back by 5. Slightly fewer people and bugs, more headwind. left knee feeling stiff afterwards.

Orange - Splits

Saturday Apr 13, 2013 #

3 PM

Bike 1:03:53 16.3 mi (15.3 mph) +130m
ahr:134

Stretching 6:00 [0]

Friday Apr 12, 2013 #

8 PM

Running 21:41 2.04 mi (10:38 / mi) +15m 10:24 / mi
ahr:146 max:183 shoes: Nimbus 12 white

short jog around the neighborhood. foot was bothering me slightly on the uphills.

Stretching 10:00 [0]

Thursday Apr 11, 2013 #

12 PM

Running (PT) 12:00 [1] 1.2 mi (10:00 / mi)
shoes: Nimbus 12 white

Stretching (PT) 15:00 [0]

Strength (PT) 30:00 [1]

Last PT appointment for a while. Not officially discharged yet, I will continue the exercises on my own and have a 6-week followup visit. Heel was a little bit achy today. Calves have tightened up since I started running again, I am back to something like 7° of flex.