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Training Log Archive: ken

In the 7 days ending Feb 24, 2020:

activity # timemileskm+mload
  Running5 3:06:49 20.22(9:14) 32.54(5:44) 21134.7
  Strength5 2:27:1414.7
  Orienteering1 1:16:06 3.54(21:30) 5.7(13:21) 2328.7
  Hiking1 1:08:04 3.32(2.9/h) 5.34(4.7/h) 1306.8
  Stretching5 1:03:00
  Elliptical1 50:068.5
  Total7 9:51:19 27.08 43.58 57473.5
  [1-5]7 8:48:19

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TuWeThFrSaSuMo

Monday Feb 24, 2020 #

12 PM

Strength 24:00 [1]
ahr:73 max:99

Running 37:20 intensity: (1:10 @1) + (35:45 @2) + (25 @3) 4.19 mi (8:55 / mi) +43m 8:38 / mi
ahr:142 max:160 shoes: Nimbus 22

Stretching 10:00 [0]

Sunday Feb 23, 2020 #

Event: QOC Patapsco Glen Artney
 
10 AM

Running 14:49 intensity: (14 @1) + (14:35 @2) 1.22 mi (12:09 / mi) +34m 11:10 / mi
ahr:134 max:143 shoes: Nimbus 20 green

warmup with the junior training crew

Orienteering 1:16:06 intensity: (1:04:57 @1) + (11:09 @2) 5.7 km (13:21 / km) +232m 11:06 / km
ahr:111 max:148 shoes: Icebug Spirit7 #2

Orange with Samantha. She was not quite on her A-game today but we made it around without any serious trouble.

Saturday Feb 22, 2020 #

12 PM

Hiking 1:08:04 [1] 3.32 mi (2.9 mph) +130m
ahr:98 max:114

Alex really wanted to go for a hike, so Great Falls.

Friday Feb 21, 2020 #

11 AM

Strength 16:14 [1]
ahr:78 max:103

Running 47:38 intensity: (14:01 @1) + (29:30 @2) + (4:07 @3) 5.0 mi (9:32 / mi)
ahr:133 max:164 shoes: Nimbus 22

Stretching 11:00 [0]

Thursday Feb 20, 2020 #

12 PM

Strength 34:37 [1]
ahr:85 max:122

Elliptical 50:06 intensity: (15:17 @1) + (34:45 @2) + (4 @3)
ahr:128 max:157

Stretching 10:00 [0]

Wednesday Feb 19, 2020 #

11 AM

Strength 32:24 intensity: (32:23 @1) + (1 @3)
ahr:80 max:111

Running 38:02 intensity: (9:50 @1) + (27:57 @2) + (15 @3) 4.15 mi (9:10 / mi) +66m 8:44 / mi
ahr:132 max:157 shoes: Nimbus 22

Navigabl up/down arrow exercise (11mins) from last month.

Stretching 14:00 [0]

Tuesday Feb 18, 2020 #

11 AM

Strength 39:59 [1]
ahr:89 max:120

Running 49:00 intensity: (10:51 @1) + (38:08 @2) + (1 @3) 5.66 mi (8:39 / mi) +69m 8:21 / mi
ahr:132 max:153 shoes: Nimbus 22

shorts and t-shirt...

Stretching 18:00 [0]

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