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Training Log Archive: ken

In the 7 days ending Dec 11, 2018:

activity # timemileskm+mload
  Running6 3:09:18 20.32(9:19) 32.71(5:47) 17036.2
  Strength6 1:41:4610.3
  Orienteering1 1:16:50 6.95(11:03) 11.19(6:52) 32321 /23c91%36.9
  Elliptical1 55:007.3
  Stretching5 47:00
  Cross training1 10:001.0
  Total8 7:59:54 27.27 43.89 49321 /23c91%91.7
  [1-5]8 7:12:54

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WeThFrSaSuMoTu

Tuesday Dec 11, 2018 #

8 AM

Cross training 10:00 [1]

1 PM

Strength 32:28 intensity: (31:09 @1) + (1:19 @2)
ahr:85 max:143

Running 28:30 intensity: (6:53 @1) + (21:37 @2) 3.0 mi (9:30 / mi)
ahr:128 max:138 shoes: Nimbus 20

treadmill, because I forgot to pack my jacket after washing it
C • Enough of this running 2

Stretching 8:00 [0]

6 PM

Strength 8:13 [1]
ahr:73 max:95

core with Samantha

Running 28:54 intensity: (7:44 @1) + (21:10 @2) 3.0 mi (9:38 / mi)
ahr:127 max:140 shoes: Nimbus 20

treadmill with Samantha

Monday Dec 10, 2018 #

12 PM

Strength 8:44 [1]
ahr:67 max:88

Elliptical 55:00 intensity: (36:59 @1) + (18:01 @2)
ahr:133 max:164 shoes: Nimbus 20

Stretching 8:00 [0]

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.

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