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Training Log Archive: ken

In the 7 days ending Feb 21:

activity # timemileskm+mload
  Running6 2:51:15 17.17(9:58) 27.63(6:12) 44431.4
  Strength5 1:50:4811.1
  Orienteering1 1:05:49 5.2(12:39) 8.37(7:52) 35415 /15c100%20.0
  Stretching6 44:00
  Total7 6:31:52 22.37 36.0 79815 /15c100%62.5
  [1-5]7 5:47:52

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MoTuWeThFrSaSu

Sunday Feb 21 #

Event: QOC Hemlock
 
11 AM

Running warm up/down 4:11 intensity: (57 @1) + (3:14 @2) 0.39 mi (10:43 / mi) +58m 7:20 / mi
ahr:124 max:143 shoes: Icebug Spirit7 #2

Orienteering 1:05:49 intensity: (29 @1) + (25:48 @2) + (29:51 @3) + (9:41 @4) *** 8.37 km (7:52 / km) +354m 6:29 / km
ahr:150 max:167 spiked:15/15c shoes: Icebug Spirit7 #2

Red course from the south end of Hemlock. Nice forest, smooth navigation, managed to avoid falling on my shoulder. I guess the only time I lost was tiptoeing across an icy slope coming into #2.

Running warm up/down 3:31 [2] 0.34 mi (10:21 / mi) +10m 9:28 / mi
ahr:137 max:145 shoes: Icebug Spirit7 #2

Stretching 5:00 [0]

Friday Feb 19 #

1 PM

Strength (shoveling) 30:00 [1]

we got and inch and a half of sleet, with some freezing rain on top. it's solid.
6 PM

Running 31:29 intensity: (13:44 @1) + (17:45 @2) 3.16 mi (9:58 / mi) +62m 9:23 / mi
ahr:121 max:140 shoes: Nimbus 22 blue

could probably skate ski on the grass except for my t-rex shoulders.

Stretching 8:00 [0]

Thursday Feb 18 #

6 PM

Strength 12:07 [1]
ahr:70 max:102

Running 24:50 intensity: (8:43 @1) + (16:07 @2) 2.33 mi (10:39 / mi) +57m 9:55 / mi
ahr:124 max:148 shoes: Nimbus 22 blue

Stretching 8:00 [0]

Wednesday Feb 17 #

6 PM

Strength 26:36 [1]
ahr:69 max:100

Running 38:16 intensity: (2:04 @1) + (36:12 @2) 3.82 mi (10:01 / mi) +82m 9:24 / mi
shoes: Nimbus 22 blue

Stretching 8:00 [0]

Tuesday Feb 16 #

6 PM

Strength 14:35 [1]
ahr:73 max:104

Running 30:50 intensity: (48 @1) + (30:02 @2) 3.19 mi (9:40 / mi) +75m 9:00 / mi
ahr:141 max:169 shoes: Nimbus 22 blue

Stretching 8:00 [0]

Monday Feb 15 #

7 PM

Strength 27:30 [1]
ahr:77 max:102

Running 38:08 intensity: (1:50 @1) + (36:18 @2) 3.94 mi (9:41 / mi) +101m 8:58 / mi
shoes: Nimbus 22 blue

Stretching 7:00 [0]

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