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Training Log Archive: ken

In the 7 days ending Apr 10, 2016:

activity	#	time	miles		km		+m				load
Elliptical	4	2:35:03									16.1
Stretching	6	1:35:00
Orienteering	1	1:19:05	7.32	(10:48)	11.79	(6:43)	380	19 /	21c	90%	39.5
Running	2	1:01:30	5.98	(10:17)	9.62	(6:23)	58				9.6
Strength	2	33:59									3.4
Total	6	7:04:37	13.3		21.41		438	19 /	21c	90%	68.6
[1-5]	6	5:29:37

1:29

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Sunday Apr 10, 2016 #

Event: QOC Clopper Lake

12 PM

Orienteering 1:19:05 *** 11.79 km (6:43 / km) +380m 5:47 / km
ahr:165 max:177 spiked:19/21c shoes: Inov-8 oroc 340

Blue course, against my better judgement (I wanted to have the map for re-runs). Stretched out first, started slow, and then tried to run in a way that would be nice to my back...not fast and not over-striding. Felt a little funny and gave up time on the trails, but my back did not seem to be irritated afterwards. Caught up to Jon C. mid-way through, but it was tough to pass and get away without going fast...finally managed a small gap by the end.

Nice course and expanded map by Nadim. Will definitely re-run, though some areas might be very thick later in the spring.

Stretching 10:00 [0]

Blue - Splits

Friday Apr 8, 2016 #

11 AM

Running 41:23 4.11 mi (10:04 / mi) +31m 9:50 / mi
ahr:144 max:155 shoes: Nimbus 16 red

Took it real easy, but this mostly felt ok. not worse afterwards either.

Stretching 20:00 [0]

Thursday Apr 7, 2016 #

11 AM

Strength 20:41 [1]
ahr:81 max:137

Elliptical 40:00
ahr:105 max:115 shoes: Nimbus 16 red

Stretching 14:00 [0]

Wednesday Apr 6, 2016 #

Note

Pictures of VT munchkin adventures

C • Adventures 1

12 PM

Running 20:07 1.87 mi (10:46 / mi) +27m 10:18 / mi
ahr:119 max:151 shoes: Nimbus 16 red

lower back is loosening up a bit. took it easy and this felt ok.

Elliptical 30:00 [1]
ahr:100 max:102 shoes: Nimbus 16 red

Stretching 20:00 [0]

Tuesday Apr 5, 2016 #

11 AM

Strength 13:18 [1]
ahr:81 max:130

Elliptical 40:03 [1]
ahr:99 max:105 shoes: Nimbus 16 red

Stretching 16:00 [0]

Monday Apr 4, 2016 #

11 AM

Elliptical 45:00 [1]
ahr:101 max:120 (injured) shoes: Nimbus 16 red

Lower back hurting yesterday evening and today, seemingly from racing with tight hip flexors. had also bothered me very briefly last week either from sleeping funny in VT or doing core exercises with insufficient padding underneath. Felt a little better after (but not during) elliptical and HF stretching.

Stretching 15:00 [0]

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