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Training Log Archive: ken

In the 7 days ending Mar 30, 2015:

activity # timemileskm+mload
  Running6 2:47:24 15.07(11:06) 24.26(6:54) 20242.4
  Orienteering3 2:43:57 15.18(10:48) 24.42(6:43) 107655 /66c83%81.1
  Elliptical2 1:25:0112.2
  Stretching5 42:00
  Bike2 31:20 5.35(10.2/h) 8.61(16.5/h) 1172.0
  Total8 8:09:42 35.6 57.29 139555 /66c83%137.7
  [1-5]8 7:16:22
averages - sleep:5

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Monday Mar 30, 2015 #

Note

Just noticed that the WOC program has changed since bulletin 2, Sprint Q is moved up two days, to Friday. Cool to be done after the first day. Less cool to have to get our 4 arriving-Thursday tickets changed.
1 PM

Elliptical 55:01 intensity: (23:05 @1) + (31:56 @2)
ahr:122 slept:5.0 shoes: Nimbus 15 yellow

Running warm up/down 8:19 intensity: (3:20 @1) + (4:59 @2) 0.75 mi (11:05 / mi)
ahr:126 max:144 shoes: Nimbus 15 yellow

Stretching 10:00 [0]

Sunday Mar 29, 2015 #

9 AM

Running warm up/down 13:57 intensity: (1:44 @1) + (6:21 @2) + (1:03 @3) + (4:49 @4) 1.21 mi (11:32 / mi) +34m 10:37 / mi
ahr:150 max:173 shoes: Inov-8 oroc 340

Orienteering race 38:31 [4] *** 4.88 km (7:53 / km) +326m 5:55 / km
ahr:160 max:182 spiked:18/21c shoes: Inov-8 oroc 340

Running warm up/down 13:11 intensity: (2:02 @1) + (11:09 @2) 1.01 mi (13:03 / mi) +58m 11:05 / mi
ahr:132 max:150 shoes: Inov-8 oroc 340

Saturday Mar 28, 2015 #

10 AM

Running warm up/down 22:54 intensity: (4:08 @1) + (18:46 @2) 1.61 mi (14:15 / mi) +32m 13:26 / mi
ahr:147 max:187 shoes: Inov-8 oroc 340

Stretching 5:00 [0]

Orienteering race 1:44:27 intensity: (57:57 @3) + (45:52 @4) + (38 @5) *** 14.97 km (6:59 / km) +679m 5:41 / km
ahr:160 max:185 spiked:13/17c shoes: Inov-8 oroc 340

Running warm up/down 14:16 intensity: (2:52 @1) + (11:24 @2) 0.84 mi (17:04 / mi) +72m 13:28 / mi
ahr:129 max:140 shoes: Inov-8 oroc 340

Friday Mar 27, 2015 #

3 PM

Running warm up/down 24:16 intensity: (3:24 @1) + (14:39 @2) + (4:04 @3) + (2:09 @4) 1.93 mi (12:36 / mi) +3m 12:32 / mi
ahr:143 max:174 shoes: Nimbus 15 yellow

Stretching 7:00 [0]

Orienteering race 20:59 intensity: (31 @2) + (1:19 @3) + (17:52 @4) + (1:17 @5) **** 4.57 km (4:35 / km) +71m 4:16 / km
ahr:171 max:187 spiked:24/28c shoes: Nimbus 15 yellow

TT sprint. Happy with the result, despite a few dumb moments. Course was fun, if a bit long.

Running warm up/down 7:15 intensity: (2:06 @1) + (5:09 @2) 0.74 mi (9:51 / mi) +3m 9:44 / mi
ahr:135 max:154 shoes: Nimbus 15 yellow

Wednesday Mar 25, 2015 #

12 PM

Elliptical 30:00 intensity: (24:31 @1) + (5:29 @2)
ahr:123 max:183 shoes: Nimbus 15 yellow

Running 10:09 intensity: (35 @1) + (9:34 @2) 1.0 mi (10:09 / mi)
ahr:130 max:152 shoes: Nimbus 15 yellow

Stretching 10:00 [0]

Tuesday Mar 24, 2015 #

8 AM

Bike 16:41 intensity: (6:41 @0) + (10:00 @1) 2.68 mi (9.6 mph) +68m

11 AM

Running intervals 53:07 intensity: (6:22 @1) + (35:45 @2) + (11:00 @5) 6.0 mi (8:51 / mi)
ahr:155 max:185 shoes: Nimbus 15 yellow

Stretching 10:00 [0]

4 PM

Bike 14:39 intensity: (4:39 @0) + (10:00 @1) 2.67 mi (10.9 mph) +49m

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