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Training Log Archive: ken

In the 7 days ending Jun 2, 2019:

activity # timemileskm+mload
  Running6 3:20:17 19.96(10:02) 32.13(6:14) 26733.7
  Elliptical1 1:23:009.6
  Orienteering1 1:17:21 7.4(10:27) 11.91(6:30) 13727 /30c90%45.1
  Strength5 1:03:266.4
  Stretching5 53:00
  Total7 7:57:04 27.36 44.04 40327 /30c90%94.8
  [1-5]7 7:04:04

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MoTuWeThFrSaSu

Sunday Jun 2, 2019 #

Event: QOC Jug Bay
 
11 AM

Running 10:28 intensity: (35 @1) + (9:53 @2) 1.12 mi (9:21 / mi) +14m 8:59 / mi
ahr:139 max:147 shoes: Icebug Spirit 7 OLX

Orienteering race 1:17:21 intensity: (29 @1) + (29 @2) + (4:21 @3) + (1:12:02 @4) *** 11.91 km (6:30 / km) +137m 6:09 / km
ahr:170 max:177 spiked:27/30c shoes: Icebug Spirit 7 OLX

The chase, good times. A good group in attendance with Boris, Joe, Jon, and Matt. Did not plan to start off especially fast, but figured I should at least stick with Joe who was in front. The pack broke up when everyone except Boris missed 5. On the way out of 5 my feet slipped sideways off a log (I think the bark came off) and my upper body went the other way, which knocked the wind out of me for a second and apparently caused a good thigh bruise. Caught back up to Boris around 9, and then we ran together for a while, putting some distance on the other guys who were out of sight. After a bit of bumbling around to 17, I was ahead on the second loop, and then by myself. Missed about a minute on 20 despite being in the right spot, but so did almost everyone else. Maybe a bit less hard on the last loop, hoping not to blow the lead. I think it was about 80F in the forest, warmer in the sunny fields. Definitely my hardest effort of the year, and no back problems afterwards.

Running 26:43 intensity: (15 @1) + (26:28 @2) 2.32 mi (11:31 / mi) +17m 11:16 / mi
ahr:134 max:144 shoes: Icebug Spirit 7 OLX


Long_Adv - Splits

Friday May 31, 2019 #

11 AM

Strength 8:26 [1]
ahr:80 max:124

Running 38:44 intensity: (6:26 @1) + (32:16 @2) + (2 @3) 4.14 mi (9:21 / mi) +48m 9:02 / mi
ahr:130 max:145 shoes: Nimbus 20 green

Doing this week's TSS exercise. I thought it would be a quick one, but it ended up taking most of the run to complete. I have started using a mini-golf style pencil I stole from the girls' art supply basket. it seems to work well and is easier to carry.

Stretching 13:00 [0]

Thursday May 30, 2019 #

Note

This could be fun. It would cut into a bit of QOC's Occoquan map.
C • Indoor ski-O! 1
11 AM

Strength 20:03 intensity: (19:51 @1) + (12 @2)
ahr:94 max:128

Running 36:12 intensity: (6:46 @1) + (28:28 @2) + (58 @3) 4.12 mi (8:47 / mi) +55m 8:26 / mi
ahr:132 max:159 shoes: Nimbus 20 green

Stretching 13:00 [0]

Wednesday May 29, 2019 #

11 AM

Strength 6:57 intensity: (6:42 @1) + (15 @2)
ahr:82 max:130

Elliptical 1:23:00 intensity: (1:10:05 @1) + (12:55 @2)
ahr:117 max:142 shoes: Nimbus 20 green

Stretching 10:00 [0]

Tuesday May 28, 2019 #

12 PM

Strength 20:00 [1]
ahr:91 max:122

Running 38:50 intensity: (5:13 @1) + (33:37 @2) 4.15 mi (9:21 / mi) +58m 8:58 / mi
ahr:134 max:149 shoes: Nimbus 20 green

catching up on last week's TSS exercise. It was hot already and the map was definitely starting to dissolve a bit by the end. I gave myself 5 seconds each for the description part and the route part.

Stretching 11:00 [0]

6 PM

Running 23:56 intensity: (22:47 @1) + (1:09 @2) 2.1 mi (11:23 / mi) +32m 10:52 / mi
ahr:114 max:130

Monday May 27, 2019 #

10 AM

Running 25:24 intensity: (23:41 @1) + (1:43 @2) 2.01 mi (12:38 / mi) +43m 11:51 / mi
ahr:111 max:132 shoes: Nimbus 20 green

Trail run with Samantha. Ran into Nadim in the parking area as we were finishing.

Strength 8:00 [1]
ahr:79 max:119

Stretching 6:00 [0]

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