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Training Log Archive: ken

In the 7 days ending Mar 14, 2016:

activity # timemileskm+mload
  Elliptical5 3:59:0239.1
  Running4 1:50:52 10.95(10:08) 17.62(6:18) 10219.0
  Orienteering1 1:27:07 3.4(25:37) 5.47(15:55) 1387 /14c50%10.9
  Bike1 1:09:51 9.34(8.0/h) 15.03(12.9/h) 1937.0
  Stretching6 51:00
  Strength2 30:593.1
  Total8 9:48:51 23.69 38.12 4337 /14c50%79.0
  [1-5]8 8:48:48

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TuWeThFrSaSuMo

Monday Mar 14, 2016 #

12 PM

Elliptical 1:05:00 intensity: (23:16 @1) + (40:19 @2) + (1:25 @3)
ahr:132 max:160 shoes: Nimbus 16 red

Running 11:16 intensity: (1:10 @1) + (10:06 @2) 1.0 mi (11:16 / mi)
ahr:136 max:162 shoes: Nimbus 16 red

Stretching 9:00 [0]

Sunday Mar 13, 2016 #

Event: QOC Lake Needwood
 
11 AM

Orienteering 21:32 [2] ** 2.22 km (9:42 / km) +47m 8:46 / km
ahr:141 spiked:7/7c shoes: Nimbus 16

shadowing Samantha on white. She ran well and is getting more confident.

Orienteering 1:05:35 [1] 2.02 mi (32:28 / mi) +91m 28:29 / mi
ahr:102 max:146 7c shoes: Nimbus 16

Walking some orange controls with Samantha. Skipped the first two since we were already there on white, and then skipped 6/7 later when she was out of energy.

New awesome rule: No more whining that you are "tired". You can replace that with the code-word "awesome" instead. (this works like magic)

Saturday Mar 12, 2016 #

2 PM

Bike 1:09:51 [1] 9.34 mi (8.0 mph) +193m
ahr:91 max:125

on the CCT with Samantha, to the DC line.

Friday Mar 11, 2016 #

11 AM

Elliptical 1:07:01 intensity: (25:09 @1) + (41:48 @2) + (4 @3)
ahr:126 max:158 shoes: Nimbus 16 red

Stretching 7:00 [0]

Thursday Mar 10, 2016 #

12 PM

Strength 15:29 [1]
ahr:88 max:124

Running 36:16 intensity: (1:10 @1) + (35:06 @2) 4.09 mi (8:52 / mi) +32m 8:39 / mi
ahr:149 max:173 shoes: Nimbus 16 red

Elliptical 20:01 intensity: (6:48 @1) + (13:13 @2)
ahr:126 max:135 shoes: Nimbus 16 red

Stretching 12:00 [0]

Wednesday Mar 9, 2016 #

11 AM

Elliptical 1:07:00 intensity: (35:22 @1) + (31:35 @2) + (3 @3)
ahr:122 max:157 shoes: Nimbus 16 red

Stretching 8:00 [0]

5 PM

Running 25:46 intensity: (9:03 @0) + (10:43 @1) + (6:00 @2) 1.77 mi (14:33 / mi) +39m 13:37 / mi
ahr:120 max:141 shoes: Nimbus 16

with Samantha at Ayrlawn park, 1:30/1:00 run/walk.

Stretching 5:00 [0]

Tuesday Mar 8, 2016 #

1 PM

Strength 15:30 intensity: (15:07 @1) + (23 @2)
ahr:82 max:126

Running 37:34 intensity: (46 @1) + (36:48 @2) 4.09 mi (9:11 / mi) +31m 8:59 / mi
ahr:152 max:160 shoes: Nimbus 16 red

Elliptical 20:00 intensity: (39 @1) + (18:58 @2) + (21 @3) + (2 @4)
ahr:137 max:143 shoes: Nimbus 16 red

Stretching 10:00 [0]

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