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Training Log Archive: ken

In the 7 days ending Dec 9, 2018:

activity # timemileskm+mload
  Running6 3:26:57 22.67(9:08) 36.49(5:40) 27340.9
  Strength5 1:28:328.9
  Orienteering1 1:16:50 6.95(11:03) 11.19(6:52) 32321 /23c91%36.9
  Stretching5 46:00
  Elliptical1 35:004.5
  Cross training1 10:001.0
  Total8 7:43:19 29.62 47.68 59621 /23c91%92.2
  [1-5]8 6:57:19

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MoTuWeThFrSaSu

Sunday Dec 9, 2018 #

Event: QOC Seneca Creek Smokey Glen
 
8 AM

Running warm up/down 13:27 intensity: (1:45 @1) + (11:42 @2) 1.27 mi (10:35 / mi) +32m 9:50 / mi
ahr:137 max:153 shoes: Nimbus 20

Orienteering 1:16:50 intensity: (18 @1) + (12:55 @2) + (24:12 @3) + (36:42 @4) + (2:43 @5) *** 11.19 km (6:52 / km) +323m 6:00 / km
ahr:162 max:187 spiked:21/23c shoes: Icebug Spirit6 OLX

Running 11:22 intensity: (21 @1) + (9:42 @2) + (1:19 @3) 0.99 mi (11:29 / mi) +18m 10:53 / mi
ahr:145 max:158 shoes: Nimbus 20

Stretching 10:00 [0]


Blue - Splits

Saturday Dec 8, 2018 #

1 PM

Strength 13:12 [1]
ahr:71 max:89

Running 19:49 intensity: (47 @1) + (16:29 @2) + (2:33 @3) 2.24 mi (8:50 / mi)
ahr:140 max:160

Stretching 10:00 [0]

Thursday Dec 6, 2018 #

12 PM

Strength 31:00 [1]
ahr:75 max:108

Running 47:16 intensity: (3:34 @1) + (43:41 @2) + (1 @3) 5.63 mi (8:24 / mi) +71m 8:05 / mi
ahr:137 max:155 shoes: Nimbus 20

Stretching 11:00 [0]

Wednesday Dec 5, 2018 #

4 PM

Strength 8:09 [1]
ahr:78 max:101

Running 40:00 intensity: (5:07 @1) + (34:13 @2) + (40 @3) 4.19 mi (9:33 / mi) +50m 9:12 / mi
ahr:138 max:161 shoes: Nimbus 20

to shop to pick up my car after service, and it was mostly not broken.

Tuesday Dec 4, 2018 #

8 AM

Cross training 10:00 [1]

12 PM

Strength 27:10 intensity: (26:54 @1) + (16 @2)
ahr:80 max:129

Elliptical 35:00 intensity: (25:00 @1) + (10:00 @2)
shoes: Nimbus 20

Stretching 6:00 [0]

6 PM

Running 26:40 intensity: (2:05 @1) + (24:35 @2) 2.7 mi (9:53 / mi)
ahr:144 max:160 shoes: Nimbus 20

Monday Dec 3, 2018 #

12 PM

Strength 9:01 [1]
ahr:71 max:91

Running 48:23 intensity: (46 @1) + (47:29 @2) + (8 @3) 5.65 mi (8:34 / mi) +103m 8:06 / mi
ahr:138 max:156 shoes: Nimbus 20

Stretching 9:00 [0]

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