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Training Log Archive: ken

In the 7 days ending May 16:

activity # timemileskm+mload
  Running6 2:50:50 17.91(9:32) 28.82(5:56) 37730.3
  Stretching11 2:06:002.7
  Orienteering1 1:06:43 4.94(13:30) 7.95(8:24) 29211 /13c84%19.5
  Strength7 54:215.4
  Bike1 52:40 8.67(9.9/h) 13.95(15.9/h) 1025.3
  Total13 7:50:34 31.52 50.73 77011 /13c84%63.2
  [1-5]9 5:53:34

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MoTuWeThFrSaSu

Sunday May 16 #

9 AM

Stretching 9:00 [0]

10 AM

Running 3:26 intensity: (41 @1) + (2:45 @2) 0.35 mi (9:49 / mi)
ahr:125 max:142 shoes: Icebug Spirit7 #2

Running 2:41 intensity: (23 @1) + (2:18 @2) 0.19 mi (14:07 / mi) +39m 8:38 / mi
ahr:132 max:148 shoes: Icebug Spirit7 #2

Orienteering 1:06:43 intensity: (56 @1) + (26:43 @2) + (31:16 @3) + (7:48 @4) *** 7.95 km (8:24 / km) +292m 7:06 / km
ahr:149 max:165 spiked:11/13c shoes: Icebug Spirit7 #2

Figured red would be enough for today. Haven't run here this late in the spring recently, getting thick in parts. Samantha bailed because she had too much homework.
http://routes.qocweb.org/cgi-bin/reitti.pl?act=map...

Running 5:02 intensity: (1:28 @1) + (3:34 @2) 0.5 mi (10:04 / mi) +22m 8:52 / mi
ahr:128 max:140 shoes: Icebug Spirit7 #2

Saturday May 15 #

6 PM

Strength 15:18 [1]
ahr:70 max:92

Running 35:34 intensity: (6:12 @1) + (29:22 @2) 3.88 mi (9:10 / mi) +65m 8:43 / mi
ahr:128 max:148 shoes: Nimbus 22 blue

Stretching 15:00 [0]

Friday May 14 #

6 PM

Strength 4:00 [1]
ahr:68 max:78

Running 33:53 intensity: (3:28 @1) + (30:05 @2) + (20 @3) 3.96 mi (8:33 / mi) +68m 8:07 / mi
ahr:131 max:152 shoes: Nimbus 22 blue

Stretching 15:00 [0]

Thursday May 13 #

6 AM

Stretching 9:00 [0]

11 AM

Stretching 20:00 [0]

Strength 5:00 [1]

PT
6 PM

Strength 10:53 [1]
ahr:81 max:113

Running 33:17 intensity: (2:47 @1) + (28:39 @2) + (57 @3) + (47 @4) + (7 @5) 3.79 mi (8:47 / mi) +81m 8:14 / mi
ahr:137 max:170 shoes: Nimbus 22 blue

Stretching 7:00 [0]

Wednesday May 12 #

6 AM

Stretching 9:00 [0]

7 PM

Bike 52:40 [1] 8.67 mi (9.9 mph) +102m
ahr:90 max:115

CCT with Samantha. Seems ok for shoulders, though they got a little tired.

Stretching 9:00 [0]

Tuesday May 11 #

6 AM

Stretching 9:00 [0]

7 PM

Strength 8:37 [1]
ahr:66 max:78

Running 31:29 intensity: (7:00 @1) + (24:29 @2) 3.25 mi (9:41 / mi) +87m 8:57 / mi
ahr:125 max:143 shoes: Nimbus 22 blue

Stretching 15:00 [0]

Monday May 10 #

5 PM

Strength 1:53 [1]
ahr:75 max:84

Running 25:28 intensity: (22:00 @1) + (3:28 @2) 1.99 mi (12:48 / mi) +15m 12:30 / mi
ahr:111 max:144 shoes: Nimbus 22 blue

Rock creek with Samantha!
7 PM

Strength 8:40 [1]
ahr:77 max:94

Stretching 9:00 [3]

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