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Training Log Archive: ken

In the 7 days ending Nov 3, 2014:

activity # timemileskm+mload
  Elliptical4 3:40:0226.9
  Bike3 2:26:51 23.0 37.01 32311.5
  Stretching7 1:02:00
  Orienteering1 41:34 2.1(19:50) 3.37(12:19) 846.2
  Running +kids1 36:05 2.37(15:14) 3.81(9:28) 615.5
  Strength3 32:553.3
  Running2 29:25 2.0 3.225.5
  Total11 9:28:52 29.46 47.41 46859.0
  [1-5]10 7:53:52
averages - sleep:8

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TuWeThFrSaSuMo

Monday Nov 3, 2014 #

7 AM

Strength (ankle) 1:00 [1]

After some searching, found my Dyna-disc hiding in the closet.
11 AM

Elliptical 1:05:01 intensity: (40:31 @1) + (24:30 @2)
ahr:121 max:142 slept:8.0 shoes: Nimbus 15 yellow

Stretching 10:00 [0]

Sunday Nov 2, 2014 #

Event: DVOA Fair Hill - Big Elk Chapel
 
Event: QOC Great Falls MD
 
11 AM

Orienteering 41:34 intensity: (20:54 @1) + (20:40 @2) 3.37 km (12:19 / km) +84m 10:58 / km
ahr:124 shoes: Nimbus 15 yellow

Following Samantha on the beginner/white course at GFMD, doing my best to be unhelpful. She did a great job, though had some trouble on the last two. Those were a little harder because of leaf-covered small trails. Otherwise, we jogged most of the time. photos
C • according to ian... 2

Stretching 5:00 [0]

Saturday Nov 1, 2014 #

Event: WMOC 2014
 
2 PM

Running +kids 36:05 intensity: (17:12 @1) + (18:53 @2) 2.37 mi (15:14 / mi) +61m 14:06 / mi
ahr:122 slept:8.0 shoes: Nimbus 15 yellow

cabin john trail with Samantha. we did 5/1 minute run/walk.

Stretching 10:00 [0]

3 PM

Bike 1:13:42 intensity: (1:12:13 @1) + (1:29 @2) 16.33 mi (13.3 mph) +151m
ahr:111 max:128

Friday Oct 31, 2014 #

12 PM

Running 10:20 intensity: (3:58 @1) + (6:22 @2)
ahr:126 max:152

Elliptical 45:01 intensity: (40:16 @1) + (4:45 @2)
ahr:104 max:129

Strength 16:55 [1]
ahr:75 max:113

(these sessions are in opposite order)
1 PM

Stretching 8:00 [0]

Thursday Oct 30, 2014 #

12 PM

Running 19:05 [2] 2.0 mi (9:32 / mi)
shoes: Nimbus 15 yellow

Stretching 8:00 [0]

was going to do something else (I had just gotten off the treadmill) but then the power went out. hung around for a while to see if it would come back, then went home.
4 PM

Bike 1:03:09 intensity: (33:00 @0) + (30:09 @1) 6.67 mi (6.3 mph) +172m

with Samantha. I was really cold, upper 50s and cloudy, lots of coasting, I should have had a jacket.

Wednesday Oct 29, 2014 #

2 PM

Strength 15:00 [1]

Elliptical 1:05:00 intensity: (45:00 @1) + (20:00 @2)
shoes: Nimbus 15 yellow

Stretching 11:00 [0]

Keep forgetting to put HRM back in my bag after sunday. Ankle feels ok but knee has been tight again. 7 hrs in car on monday probably didn't help.

Tuesday Oct 28, 2014 #

2 PM

Bike 10:00 [1]

Elliptical 45:00 [1]

Stretching 10:00 [0]

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