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Training Log Archive: ken

In the 7 days ending Nov 12:

activity # timemileskm+mload
  Orienteering2 2:33:08 14.34(10:41) 23.08(6:38) 51236 /38c94%70.8
  Running4 2:28:03 14.44(10:15) 23.25(6:22) 27327.9
  Elliptical1 45:016.0
  Strength3 39:554.0
  Stretching3 28:00
  Total5 6:54:07 28.78 46.32 78536 /38c94%108.6
  [1-5]5 6:26:07

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Sunday Nov 12 #

8 AM

Running 9:25 intensity: (9 @1) + (8:50 @2) + (26 @3) 0.66 mi (14:16 / mi) +15m 13:18 / mi
ahr:143 max:161

first starter this morning, but at least it was warmer. rushed the warmup a bit because of late arrival.

Orienteering 1:17:02 intensity: (43:09 @3) + (33:53 @4) *** 11.14 km (6:55 / km) +307m 6:05 / km
ahr:161 max:177 spiked:12/14c shoes: Icebug Spirit6 OLX

Realized on the way to the first control that I had left my Gu in my warmup pants pocket, oops. Then I forced myself to concentrate on the leg but still proceeded to screw up the control, drifting a bit to the right when trying to follow the diffuse spur. Also lost some time on 7, it felt like I wandered/hesitated a little before picking up the trail in the middle, but I was also off a bit to the right coming into the control.

The woods were open and fast today, and I definitely felt more tired than yesterday. The missing Gu might have helped with that, but not enough to match Boris' time. Left achilles was a little sore so I took some Aleve in the morning...that helped and didn't seem to bother my stomach.

Ended up 5th US (I'll count z-man) for the 2 day total which I'm happy with.

Running 23:37 intensity: (2:53 @1) + (18:10 @2) + (1:58 @3) + (36 @4) 1.53 mi (15:26 / mi) +58m 13:48 / mi
ahr:143 max:168 shoes: Icebug Spirit6 OLX

Shadowing Samantha on white. Fun course with some cool legs through the forest, one taped and two along streams. She needs some slightly longer (than ankle) socks though.

Saturday Nov 11 #

8 AM

Running 15:26 intensity: (11 @1) + (14:28 @2) + (47 @3) 1.24 mi (12:29 / mi) +16m 11:59 / mi
ahr:145 max:160

Orienteering 1:16:06 intensity: (27:13 @3) + (48:53 @4) *** 11.94 km (6:22 / km) +205m 5:52 / km
ahr:161 max:179 spiked:24/24c shoes: Icebug Spirit6 OLX

Classic champs, a good clean run. It was a cold morning (26F?), and my pre-run start time didn't help with that. Long sleeves were maybe a bit much in the end but it was nice to have my arms covered in the northern scratchy section. I enjoyed the course and terrain.

Splits show a bit of time lost on 17, but really I stopped to take my gloves off and have a Gu after punching 16. Not sure if I was stopped for that long though.

Running warm up/down 15:00 [1] 1.35 mi (11:07 / mi) +42m 10:08 / mi
ahr:139 max:178 shoes: Icebug Spirit6 OLX

Wednesday Nov 8 #

12 PM

Strength 6:42 [1]
ahr:65 max:87

Running 37:02 intensity: (37 @1) + (36:25 @2) 4.05 mi (9:09 / mi) +65m 8:43 / mi
shoes: Nimbus 18

Stretching 9:00 [0]

Tuesday Nov 7 #

11 AM

Strength 27:04 [1]
ahr:73 max:106

Elliptical 45:01 intensity: (30:01 @1) + (15:00 @2)
ahr:108 max:128 shoes: Nimbus 18

Stretching 9:00 [0]

Monday Nov 6 #

12 PM

Strength 6:09 [1]
ahr:69 max:79

Running 47:33 intensity: (5:17 @1) + (41:17 @2) + (59 @3) 5.62 mi (8:28 / mi) +76m 8:07 / mi
ahr:141 max:161 shoes: Nimbus 18

Stretching 10:00 [0]

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