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Training Log Archive: ken

In the 7 days ending Sep 28, 2014:

	activity	#	time	miles		km		+m	load
	Orienteering	2	2:08:37	11.86	(10:51)	19.09	(6:44)	518	60.2
	Bike	2	2:04:02	8.77		14.11		226	17.8
	Running	3	1:47:45	12.61	(8:33)	20.3	(5:18)	199	21.1
	Stretching	7	48:00
	Elliptical	1	45:00						4.6
	Strength	2	37:15						3.7
	Running +kids	1	36:46	2.31	(15:55)	3.72	(9:53)		3.7
	Total	8	8:47:25	35.56		57.22		943	111.2
	[1-5]	8	7:49:24
averages - sleep:8.3

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Sunday Sep 28, 2014 #

8 AM

Bike (MTB) 1:01:42 8.77 mi (8.5 mph) +226m
ahr:134 max:161

Perimeter trail at Rosaryville. I meant to do the inner loop also but missed the turn. I did have the map but that only helps if you look at it. Got dusted by a fat guy and then stung by a bee or something (through the bike shorts on my inner thigh). Still, it was fun and not crowded.

10 AM

Running warm up/down 6:33 * 0.64 mi (10:10 / mi) +8m 9:48 / mi
ahr:129 max:147 shoes: Inov-8 oroc 340

Orienteering intervals 1:01:01 *** 8.61 km (7:05 / km) +239m 6:13 / km
ahr:161 max:178 shoes: Inov-8 oroc 340

Intervals on yesterday's red course with Boris. We did S-3, 4-7, 8-10, 11-14, 15-16, and 18-F hard, sometimes starting together or with 15-20s head starts. I was running a little faster but Boris was definitely navigating better. Good training.

I rolled my left ankle on a stick or something just before 7, and that was bothering me the rest of the way, at least on the side-hills. I don't think it is serious, but it does still hurt a little afterwards.

Also, we kept seeing someone who looked like Alli out there.

C • Boris 2

Stretching 5:00 [0]

Saturday Sep 27, 2014 #

Event: QOC Swanson Road

4 PM

Running 58:31 [2] 6.86 mi (8:32 / mi) +156m 7:58 / mi
ahr:145 max:155 shoes: Nimbus 15 yellow

twice around NIH. felt less crappy today, at least until evening.

Stretching 5:00 [0]

Friday Sep 26, 2014 #

3 PM

Strength (core) 9:50 [1]

Elliptical 45:00
ahr:110 max:137

Felt slightly crappy most of the day. I don't think I am sick, maybe fall allergies or something. I had been considering [running] intervals, but this was all I could force myself to do.

Strength 9:20 [1]
ahr:83 max:112

Stretching 5:00 [0]

Thursday Sep 25, 2014 #

5 PM

Running +kids 36:46 2.31 mi (15:55 / mi)
ahr:109 shoes: Nimbus 15 yellow

Munchkintervals at the track with Samantha. She wants to train for the president's fitness test they are going to do in gym class at some point later this fall. Specifically, she is aiming for a sub 10-minute mile, which is the 8 y.o. girls award standard. we did 4x200 and 2x400m at that pace (and faster) just to see what it feels like. I'm guessing they will do their mile on the grass though.

C • School mile 3

Stretching 8:00 [0]

Wednesday Sep 24, 2014 #

12 PM

Orienteering 1:07:36 10.48 km (6:27 / km) +279m 5:42 / km
ahr:165 max:175 slept:8.5 shoes: Inov-8 oroc 340

Ran the blue course from Clopper lake two weekends ago. In many cases it was obvious exactly where the controls had been from the disturbed ground. The lack of flags was most noticeable on 8, where I ran right over the "boulder" before circling back 2 mins later. Also on 15, where I was most likely too low for the real location, but didn't notice (and didn't feel like hunting around to confirm) because of the low visibility. I also benefited from not having to find the last control flag in whatever spot it was reportedly mishung on the day. Overall, a fun course to run, and interesting to see time vs Boris on some of our different route choices.

C • Clopper re-run 3

Stretching 5:00 [0]

Blue - Splits

Tuesday Sep 23, 2014 #

1 PM

Bike 1:02:20 [1]
ahr:103 max:108 slept:8.0

Stretching 10:00 [0]

Monday Sep 22, 2014 #

12 PM

Running 42:41 5.11 mi (8:21 / mi) +35m 8:11 / mi
ahr:143 max:155 shoes: Nimbus 15 yellow

Strength 18:05 [1]
ahr:101 max:123

Stretching 10:00 [0]

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