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Training Log Archive: ken

In the 7 days ending Nov 26, 2017:

activity # timemileskm+mload
  Running6 5:20:10 33.53(9:33) 53.97(5:56) 60265.9
  Strength4 1:10:097.0
  Stretching6 46:00
  Downhill skiing1 30:003.0
  Orienteering1 24:48 1.52(16:16) 2.45(10:07) 3510 /10c100%3.3
  Total9 8:11:07 35.06 56.42 63710 /10c100%79.2
  [1-5]9 7:25:07

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MoTuWeThFrSaSu

Sunday Nov 26, 2017 #

Event: QOC College Park
 
12 PM

Orienteering 24:48 intensity: (16:56 @1) + (7:52 @2) ** 2.45 km (10:07 / km) +35m 9:26 / km
ahr:115 max:143 spiked:10/10c shoes: Nimbus 18

College park score-o with Samantha, who was tired from Eliza's rock-climbing birthday party earlier in the morning. We made a short course for ourselves rather than try to fill the 90 minute time limit.
2 PM

Running 48:49 intensity: (2:13 @1) + (42:46 @2) + (2:22 @3) + (1:28 @4) 4.91 mi (9:57 / mi) +60m 9:35 / mi
ahr:144 max:167 shoes: Nimbus 18

Cabin John trail south from Bradley. Continued into the River rd section, which is passable this time of year, though I keep hoping they'll widen it like they have been doing in nearby sections. Kept going east of Seven Locks rd, where some usually overgrown sections have indeed been widened/rerouted a bit. So that was cool.
C • Trails or paved? 4

Stretching 5:00 [0]

Saturday Nov 25, 2017 #

10 AM

Running 1:07:37 intensity: (4:36 @1) + (1:01:40 @2) + (1:21 @3) 6.95 mi (9:44 / mi) +155m 9:06 / mi
ahr:138 max:165 shoes: Nimbus 18

1 PM

Strength 35:35 [1]
ahr:80 max:101

Stretching 8:00 [0]

Friday Nov 24, 2017 #

11 AM

Downhill skiing 30:00 [1]
ahr:72 max:92

The girls and I went to a new indoor ski training place in Leesburg. It's like a big astro-turf treadmill. Cool but weird...still not really adjusted to the extra-sticky surface by the time we were done. At least it got them excited for winter.
C • Any moguls? 1

Thursday Nov 23, 2017 #

Note

turkey chase 2mi with girls
8 AM

Running warm up/down 7:12 intensity: (3:38 @1) + (3:34 @2) 0.54 mi (13:20 / mi) +6m 12:52 / mi
ahr:117 max:136 shoes: Nimbus 18

Running 23:35 intensity: (2:38 @1) + (20:57 @2) 2.02 mi (11:40 / mi) +61m 10:41 / mi
ahr:136 max:160 shoes: Nimbus 18

Turkey Chase 2mi. I was chasing (dragging) the little turkey while big turkey ran ahead on her own.

Running 49:19 intensity: (1:40 @1) + (34:36 @2) + (12:22 @3) + (41 @4) 4.98 mi (9:54 / mi) +124m 9:12 / mi
ahr:147 max:169 shoes: Nimbus 18

extra credit without turkeys

Stretching 5:00 [0]

Wednesday Nov 22, 2017 #

12 PM

Strength 22:09 [1]
ahr:72 max:100

Running 39:03 [2] 4.5 mi (8:41 / mi) +53m 8:22 / mi
ahr:150 max:160 shoes: Nimbus 18

Stretching 9:00 [0]

Tuesday Nov 21, 2017 #

12 PM

Strength 6:59 [1]
ahr:57 max:86

Running 36:20 intensity: (35 @1) + (35:45 @2) 4.06 mi (8:57 / mi) +61m 8:33 / mi
ahr:158 max:172 shoes: Nimbus 18

Stretching 9:00 [0]

Did not apply for the 2018 national/standing team...just not focused on WOC/WC racing (or free shirts) anymore. Still open to alternative options for future glory.
C • Glory 4

Monday Nov 20, 2017 #

Note

Pictures from the Q3 weekend.
12 PM

Strength 5:26 [1]
ahr:65 max:77

Running 48:15 intensity: (7:03 @1) + (41:12 @2) 5.57 mi (8:40 / mi) +82m 8:17 / mi
ahr:137 max:155 shoes: Nimbus 18

C • I’m intrigued 4

Stretching 10:00 [0]

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