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Training Log Archive: ken

In the 7 days ending Oct 16, 2016:

activity # timemileskm+mload
  Running4 2:50:25 18.91(9:01) 30.44(5:36) 18233.4
  Orienteering1 2:04:34 9.67(12:53) 15.56(8:00) 66595 /95c100%39.7
  Stretching7 1:19:00
  Elliptical2 52:116.2
  Strength3 50:155.1
  Total7 7:56:25 28.58 46.0 84795 /95c100%84.4
  [1-5]7 6:37:25

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MoTuWeThFrSaSu

Sunday Oct 16, 2016 #

9 AM

Orienteering 2:04:34 intensity: (1:43 @1) + (38:17 @2) + (1:02:56 @3) + (21:38 @4) *** 15.56 km (8:00 / km) +665m 6:36 / km
ahr:158 max:174 spiked:95/95c shoes: Icebug Spirit6 OLX

Stretching 7:00 [0]

Saturday Oct 15, 2016 #

1 PM

Strength 16:50 intensity: (16:15 @1) + (35 @2)
ahr:84 max:132

Elliptical 20:06 intensity: (9:59 @1) + (10:07 @2)
ahr:112 max:152

Stretching 12:00 [0]

Friday Oct 14, 2016 #

12 PM

Running 1:01:11 intensity: (2:27 @1) + (58:11 @2) + (33 @3) 6.97 mi (8:47 / mi) +99m 8:25 / mi
ahr:142 max:161 shoes: Nimbus 17 blue

Stretching 19:00 [0]

Thursday Oct 13, 2016 #

4 PM

Strength 16:35 [1]
ahr:82 max:115

Running 40:02 intensity: (2:12 @1) + (37:40 @2) + (10 @3) 4.64 mi (8:38 / mi) +28m 8:29 / mi
ahr:140 max:157

Stretching 13:00 [0]

Wednesday Oct 12, 2016 #

4 PM

Running 49:16 intensity: (1:21 @1) + (47:14 @2) + (23 @3) + (18 @4) 5.6 mi (8:48 / mi) +53m 8:33 / mi
ahr:140 max:168 shoes: Nimbus 17 blue

Stretching 13:00 [0]

Tuesday Oct 11, 2016 #

12 PM

Strength 16:50 [1]
ahr:78 max:119

Elliptical 32:05 [1]
ahr:103 max:108 shoes: Nimbus 17 blue

Stretching 10:00 [0]

6 PM

Running 19:56 intensity: (3:08 @1) + (16:48 @2) 1.71 mi (11:39 / mi) +3m 11:36 / mi
ahr:134 max:151 shoes: Nimbus 17 blue

At the track with Samantha. After warmup we did a fast 1600. The original plan was a 1200, but on the third lap she wasn't dying and I suggested we do another lap to make it a real-ish mile.

2:10.7, 2:17.6, 2:16.3, 2:07.1 = 8:51 (~8:54 mile)

I think we were both surprised at the improvement from last year (-32s), since there has been somewhat less training so far this season. Her gym class mile is probably Friday, this should give her some confidence.

Stretching 5:00 [0]

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