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Training Log Archive: ken

In the 7 days ending Aug 18, 2019:

activity	#	time	miles		km		+m				load
Running	5	3:37:46	24.31	(8:57)	39.13	(5:34)	264				39.9
Orienteering	1	2:22:26	8.24	(17:17)	13.26	(10:44)	594	15 /	17c	88%	45.0
Strength	6	1:18:41									7.9
Elliptical	1	1:05:00									9.1
Stretching	6	54:00
Cross training	3	33:00									3.3
Total	10	9:50:53	32.55		52.39		858	15 /	17c	88%	105.3
[1-5]	10	8:56:53

2:22

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Sunday Aug 18, 2019 #

7 AM

Strength 7:46
ahr:85 max:130

Running 41:00 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]

3 PM

Cross training 10:00 [1]

Saturday Aug 17, 2019 #

9 AM

Orienteering 2:22:26 *** 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.