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Training Log Archive: ken

In the 7 days ending Jun 1, 2014:

activity # timemileskm+mload
  Bike3 2:20:34 19.92 32.05 20510.2
  Running3 1:59:14 13.64(8:44) 21.95(5:26) 5938.5
  Orienteering2 1:52:40 10.42(10:49) 16.77(6:43) 20729 /33c87%47.9
  Elliptical1 1:05:006.5
  Stretching6 44:00
  Strength2 31:503.2
  Total8 8:33:18 43.98 70.78 47129 /33c87%106.3
  [1-5]8 7:10:33
averages - sleep:7.3

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MoTuWeThFrSaSu

Sunday Jun 1, 2014 #

Event: QOC Jug Bay
 
11 AM

Running warm up/down 13:49 intensity: (1:22 @1) + (12:27 @2) 1.49 mi (9:16 / mi) +16m 8:58 / mi
ahr:140 max:150 shoes: Inov-8 oroc 340

Orienteering race 52:22 intensity: (1:22 @1) + (1:44 @2) + (1:00 @3) + (1:30:10 @4) + (10:28 @5) *** 8.96 km (5:51 / km) +109m 5:31 / km
ahr:173 max:180 spiked:22/25c shoes: Inov-8 oroc 340

Beer chase, always a good time. Less chasing for me this year though, I had to navigate the whole way. Felt pretty good. I think Eddie would have been closer but it looks like he opted for 3x 3min penalties instead of the hurdling/crawling/rolling around in the grass "obstacles".

Tried to make the rgmapvideo but having some problems, maybe related to new RG. But you can still see the video if you click through to my track.
C • Video 8

Orienteering warm up/down 34:07 intensity: (54 @1) + (19:34 @2) + (13:34 @3) + (5 @4) *** 4.72 km (7:14 / km) +44m 6:55 / km
ahr:151 max:166 spiked:4/5c shoes: Inov-8 oroc 340

An easy cool-down around the field, and then out to do most of the first loop again. Check out what happened on the first control, after those four beers had a chance to catch up to me. Admittedly, it is not an easy control.
2 PM

Orienteering (control pickup) 26:11 intensity: (19 @1) + (22:16 @2) + (3:36 @3) *** 3.1 km (8:27 / km) +54m 7:46 / km
ahr:148 max:163 spiked:3/3c shoes: Inov-8 oroc 340

Stretching 5:00 [0]

6 PM

Bike 25:00 intensity: (15:00 @0) + (10:00 @1)

into Bethesda and back with the ladies.

Blue - Splits

Friday May 30, 2014 #

6 PM

Bike 43:45 intensity: (23:45 @0) + (20:00 @1) 3.56 mi (4.9 mph) +74m

easy ride around the neighborhood with munchkins. many stops for drama and fixing Eliza's chain.

Stretching 4:00 [0]

Thursday May 29, 2014 #

12 PM

Strength 17:32 [1]
ahr:96 max:119

Running intervals 43:00 intensity: (31:00 @2) + (6:00 @4) + (6:00 @5) 5.66 mi (7:36 / mi) +43m 7:25 / mi
ahr:154 max:170 shoes: Nimbus 15

3x 4/3min intervals outside in the rain. reasonable effort though the grass was wet and really long in places, so pace is uneven. Not as hard as usual though, I'll count as 4.5.

Stretching 8:00 [0]

Wednesday May 28, 2014 #

1 PM

Elliptical 1:05:00 [1]
ahr:113 max:123 slept:8.0

Stretching 12:00 [0]

Tuesday May 27, 2014 #

3 PM

Strength 14:18 [1]
ahr:87 max:100 shoes: Nimbus 15

Running intervals (treadmill) 1:02:25 intensity: (2:07 @1) + (49:28 @2) + (10:50 @5) 6.49 mi (9:37 / mi)
ahr:134 max:176 shoes: Nimbus 15

still tired from the weekend, decided to do something less hard than 1200s. considered 6x, eventually settled on 8x 0.25mi. watch rebooted itself at some point after the 6th, so the laps and data are a little messed up. Glad to have most of the data though.

Stretching 10:00 [0]

Monday May 26, 2014 #

3 PM

Bike 1:11:49 intensity: (1:11:16 @1) + (33 @2) 16.36 mi (13.7 mph) +131m
ahr:109 max:126 slept:6.5

Tired today, easy ride.

Stretching 5:00 [0]

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