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Training Log Archive: ken

In the 7 days ending Apr 30, 2016:

activity # timemileskm+mload
  Elliptical3 3:22:0329.2
  Running4 2:26:30 14.94(9:48) 24.04(6:06) 14731.5
  Orienteering2 1:31:13 6.86(13:18) 11.04(8:16) 28433 /39c84%26.0
  Stretching7 1:04:00
  Strength2 36:323.7
  Total8 9:00:18 21.8 35.08 43133 /39c84%90.4
  [1-5]8 7:46:18

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SuMoTuWeThFrSa

Saturday Apr 30, 2016 #

Event: QOC Patapsco Granite
 

Note

stopped spring-allergy medicine today, mainly because I ran out.
11 AM

Running 5:19 [1] 0.51 mi (10:28 / mi) +8m 9:58 / mi
ahr:167 max:185 shoes: Inov-8 oroc 340

Orienteering race 38:37 intensity: (12 @1) + (2:10 @2) + (25:07 @3) + (10:08 @4) + (1:00 @5) *** 6.1 km (6:20 / km) +180m 5:31 / km
ahr:163 max:189 spiked:11/14c shoes: Inov-8 oroc 340

Orienteering race 19:56 intensity: (19 @1) + (8:25 @2) + (10:58 @3) + (14 @4) *** 2.8 km (7:08 / km) +78m 6:15 / km
ahr:155 max:166 spiked:11/14c shoes: Inov-8 oroc 340

doh! totally forgot to download splits for this one. will try to approximate them later.

Running 5:15 intensity: (1:29 @1) + (3:46 @2) 0.42 mi (12:30 / mi) +8m 11:48 / mi
ahr:130 max:139 shoes: Inov-8 oroc 340

Stretching 8:00 [0]


Blue - Splits

Sprint - Splits

Friday Apr 29, 2016 #

12 PM

Strength 18:12 [1]
ahr:78 max:108

Elliptical 1:05:01 intensity: (48:38 @1) + (15:52 @2) + (31 @3)
ahr:117 max:163 shoes: Nimbus 16 red

Stretching 10:00 [0]

Thursday Apr 28, 2016 #

7 PM

Running 43:21 intensity: (14:49 @1) + (28:32 @2) 3.84 mi (11:17 / mi) +45m 10:54 / mi
ahr:142 max:181 shoes: Nimbus 16 red

Cabin John trail while Eliza was at piano. Didn't get to run earlier since it was bring-your-Samantha-to-work day.

Stretching 5:00 [0]

Wednesday Apr 27, 2016 #

11 AM

Elliptical 1:10:00 intensity: (31:52 @1) + (38:08 @2)
ahr:125 shoes: Nimbus 16 red

Stretching 12:00 [0]

Tuesday Apr 26, 2016 #

1 PM

Strength 18:20 [1]
ahr:78 max:112

Running 46:27 intensity: (1:08 @1) + (24:25 @2) + (18:18 @3) + (2:36 @4) 5.62 mi (8:16 / mi) +43m 8:04 / mi
ahr:150 max:171 shoes: Nimbus 16 red

Stretching 9:00 [0]

Monday Apr 25, 2016 #

11 AM

Elliptical 1:07:02 intensity: (32:49 @1) + (34:09 @2) + (4 @3)
ahr:126 max:158

Stretching 10:00 [0]

Sunday Apr 24, 2016 #

10 AM

Orienteering 32:40 intensity: (10:00 @0) + (22:40 @1) ** 2.14 km (15:16 / km) +26m 14:23 / km
spiked:11/11c shoes: Nimbus 16 red

SSS easy course with Eliza, on Nadim & Peggy's new map of the Bolger center. She had fun, though it took some convincing to get her out in the first place, since the main attractions are usually snacks and e-punching (both absent). Samantha had originally agreed to come, but decided she needed to go shopping for school-project supplies instead.
12 PM

Running 46:08 intensity: (3:37 @1) + (41:52 @2) + (39 @3) 4.55 mi (10:08 / mi) +43m 9:51 / mi
ahr:138 max:162 shoes: Nimbus 16 red

Cabin John trail. there was some kind of major cleanup operation underway, lots of people out picking up trash.

Stretching 10:00 [0]

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