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Training Log Archive: ken

In the 7 days ending Sep 25, 2016:

activity # timemileskm+mload
  Orienteering5 4:10:37 22.19(11:18) 35.72(7:01) 76765 /95c68%84.9
  Running7 2:24:58 11.16(12:59) 17.96(8:04) 42323.9
  Stretching7 1:11:00
  Total8 7:46:35 33.36 53.68 119065 /95c68%108.8
  [1-5]8 6:29:35

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MoTuWeThFrSaSu

Sunday Sep 25, 2016 #

8 AM

Running warm up/down 18:50 intensity: (12:29 @1) + (6:21 @2) 0.75 mi (25:03 / mi) +1m 24:57 / mi
ahr:116 max:135 shoes: Nimbus 17 blue

Orienteering race 21:11 intensity: (1:35 @2) + (11:49 @3) + (7:47 @4) *** 4.8 km (4:25 / km) +79m 4:05 / km
ahr:160 max:171 spiked:22/24c shoes: Nimbus 17 blue

NAOC sprint. Didn't see the steps at #1 on the map, Jeff T was already coming in when I got there. Chased him around for a lot of the rest of the course, got ahead for a while, and then again at the end. Not running all out because of my back, though it seems ok afterwards despite some higher speed sections.

Running warm up/down 6:52 intensity: (1:54 @1) + (4:58 @2) 0.52 mi (13:07 / mi) +24m 11:29 / mi
ahr:129 max:141 shoes: Nimbus 17 blue

Stretching 8:00 [0]

11 AM

Running warm up/down 9:12 intensity: (8:56 @1) + (16 @2) 0.2 mi (45:17 / mi) +3m 43:18 / mi
ahr:112 max:126 shoes: Nimbus 17 blue

Orienteering race 16:20 intensity: (1:04 @2) + (5:20 @3) + (9:56 @4) *** 3.46 km (4:43 / km) +37m 4:28 / km
ahr:164 max:171 spiked:19/22c shoes: Nimbus 17 blue

NAOC sprint relay. Near Austin and Kevin who were both on a different forking for the second half. Ok but not super smooth.

Running warm up/down 4:01 [1] 0.24 mi (16:45 / mi) +23m 12:54 / mi
ahr:114 max:119 shoes: Nimbus 17 blue

With Samantha, who really enjoyed her white course today. After two days of 4th-place finishes, she was 2nd!

Stretching 8:00 [0]

Saturday Sep 24, 2016 #

10 AM

Running warm up/down 10:48 intensity: (2:49 @1) + (7:59 @2) 1.15 km (9:23 / km) +40m 8:00 / km
ahr:130 max:148 shoes: Icebug Spirit6 OLX

Orienteering race 2:27:32 intensity: (30 @1) + (51:00 @2) + (1:21:35 @3) + (14:27 @4) ***** 19.46 km (7:35 / km) +432m 6:49 / km
ahr:157 max:169 23c shoes: Icebug Spirit6 OLX

NAOC Long. Not careful enough to the first control and blew 10 minutes. That sucked and I was rather discouraged and over-cautious after that. Hard to read the map, I hesitated a lot and probably took overly safe routes. Final placing was not as bad as expected, I have to remember that tough days are tough for everybody.

Wore newer shoes because apparently I ripped an eyelet out of my old ones last Sunday. Almost didn't take Gu because my stomach was still not feeling awesome, but I took some pepto tablets and things seemed to settle out. (deja vu? WOC 2001 middle)

Will definitely come back for training with a 1:10 map, only 45min from daddy-o's place.

Stretching 5:00 [0]

Friday Sep 23, 2016 #

2 PM

Running warm up/down 13:27 intensity: (1:09 @1) + (9:07 @2) + (3:11 @3) 0.92 mi (14:42 / mi) +150m 9:44 / mi
ahr:147 max:165 shoes: Inov-8 oroc 340

Orienteering race 45:21 intensity: (10 @1) + (35 @2) + (10:20 @3) + (34:16 @4) *** 6.29 km (7:13 / km) +219m 6:08 / km
ahr:169 max:177 spiked:24/26c shoes: Inov-8 oroc 340

NAOC middle. wandered a bit on #3, and probably not the best route on 14, but otherwise things went pretty smoothly. didn't feel very fast though.

Running warm up/down 3:59 [1] 0.18 mi (22:06 / mi) +149m 6:12 / mi
ahr:113 max:122 shoes: Inov-8 oroc 340

a short cool-down jog with Eliza. Stomach seemed a bit upset after running, nothing too serious until some point at the end of dinner when I had to sit down for something like a 10-minute dizzy cold-sweating session. back to just mildly upset again after that. I'm going to blame all this on some over-ripe mango that I had for lunch.

Wednesday Sep 21, 2016 #

5 PM

Orienteering 20:13 intensity: (6:00 @0) + (14:13 @1) ** 1.06 mi (19:04 / mi)
ahr:100 max:119 shoes: Nimbus 17 blue

A short sprint-map training session with the munchkins. Samantha navigated for us.

Stretching 5:00 [0]

Tuesday Sep 20, 2016 #

12 PM

Running 37:53 intensity: (1:16 @1) + (36:37 @2) 4.06 mi (9:20 / mi) +31m 9:07 / mi
ahr:139 max:156 shoes: Nimbus 17 blue

Stretching 20:00 [0]

Monday Sep 19, 2016 #

2 PM

Running 23:09 intensity: (7:56 @1) + (15:13 @2) 2.0 mi (11:34 / mi)
ahr:126 max:146 shoes: Nimbus 17 blue

slow and easy on the treadmill

Stretching 20:00 [0]

6 PM

Running 16:47 intensity: (9:54 @1) + (6:53 @2) 1.57 mi (10:41 / mi) +2m 10:39 / mi
ahr:110 shoes: Nimbus 17 blue

Samantha's soccer practice was cancelled due to wet fields, so we went to the track. She did 4x400m, and I joined for her last two

Stretching 5:00 [0]

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