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Training Log Archive: ken

In the 7 days ending Aug 18:

activity # timemileskm+mload
  Running5 3:37:46 24.31(8:57) 39.13(5:34) 26438.7
  Orienteering1 2:22:26 8.24(17:17) 13.26(10:44) 59415 /17c88%38.9
  Strength6 1:18:417.9
  Elliptical1 1:05:009.1
  Stretching6 54:00
  Cross training2 23:002.3
  Total9 9:40:53 32.55 52.39 85815 /17c88%96.9
  [1-5]9 8:46:53

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MoTuWeThFrSaSu

Sunday Aug 18 #

7 AM

Strength 7:46 intensity: (7:39 @1) + (7 @2)
ahr:85 max:130

Running 41:00 intensity: (12:04 @1) + (16:56 @2) + (12:00 @3) 4.33 mi (9:28 / mi)
ahr:125 max:151 shoes: Nimbus 20 green

at the track, did the TSS exercise with the straight lines for a warm up, and then two faster miles. Basically same as last week. Not super hot yet, but humid...I was drenched by the end. No munchkins could be persuaded to join.

Stretching 8:00 [0]

Saturday Aug 17 #

9 AM

Orienteering 2:22:26 intensity: (3:13 @1) + (1:06:20 @2) + (1:01:24 @3) + (11:29 @4) *** 13.26 km (10:44 / km) +594m 8:47 / km
ahr:153 max:170 spiked:15/17c shoes: Icebug Spirit 7 OLX

SSS 6-hr rogaine at Sugarloaf, though I had to limit myself to 2.5 hrs to be back in time to pick the kids up. This was fun, lots of open forest especially for the summer. I have been here a lot but never off trail. A few thick or invasive-grassy parts, and lots of spiders. Very rocky compared to pretty much anything south of the NY area. Nice big map, 2x 11x17 at 1:15, with good contours and some other rock/veg/trail features added. Still felt pretty good at the end, though slowing down on the uphill and feet starting to ache. Hamstring cramp on the drive home was fun.

Friday Aug 16 #

7 AM

Cross training 10:00 [1]

12 PM

Strength 6:19 [1]
ahr:71 max:103

Running 37:05 intensity: (12:19 @1) + (24:46 @2) 4.1 mi (9:02 / mi) +50m 8:42 / mi
ahr:127 max:144

Stretching 10:00 [0]

Thursday Aug 15 #

12 PM

Strength 24:01 intensity: (24:00 @1) + (1 @2)
ahr:89 max:125

Running 46:02 intensity: (3:48 @1) + (42:04 @2) + (10 @3) 5.64 mi (8:10 / mi) +72m 7:51 / mi
ahr:140 max:157 shoes: Nimbus 20 green

Stretching 11:00 [0]

Wednesday Aug 14 #

12 PM

Strength 7:10 [1]
ahr:75 max:108

Running 48:11 intensity: (8:29 @1) + (39:42 @2) 5.62 mi (8:34 / mi) +72m 8:15 / mi
ahr:134 max:151 shoes: Nimbus 20 green

Stretching 8:00 [0]

Tuesday Aug 13 #

7 AM

Strength 26:14 [1]
ahr:87 max:117

Cross training 13:00 [1]

5 PM

Running 45:28 intensity: (24:07 @1) + (21:21 @2) 4.62 mi (9:50 / mi) +70m 9:24 / mi
ahr:122 max:146 shoes: Nimbus 20 green

Stretching 5:00 [0]

Monday Aug 12 #

12 PM

Strength 7:11 [1]
ahr:85 max:115

Elliptical 1:05:00 intensity: (38:39 @1) + (26:21 @2)
ahr:118 max:135 shoes: Nimbus 20 green

Stretching 12:00 [0]

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