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Training Log Archive: ken

In the 7 days ending Oct 31:

activity # timemileskm+mload
  Running4 2:20:57 13.87(10:10) 22.32(6:19) 36724.0
  Orienteering1 1:32:29 7.09(13:03) 11.41(8:06) 19918 /19c94%24.3
  Stretching6 1:06:00
  Strength4 50:495.1
  Skating1 48:03 6.04(7.5/h) 9.72(12.1/h) 886.3
  Total7 6:38:18 27.0 43.45 65418 /19c94%59.7
  [1-5]6 5:32:18

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MoTuWeThFrSaSu

Sunday Oct 31 #

Event: QOC Patuxent
 
10 AM

Orienteering 1:32:29 intensity: (5:42 @1) + (38:59 @2) + (42:20 @3) + (5:28 @4) *** 11.41 km (8:06 / km) +199m 7:27 / km
ahr:147 max:165 spiked:18/19c shoes: Icebug Spirit7 #2

Easy run on blue. I thought all the controls were knolls but only realized days later that someone had turned on the purple ski-o dot mode (by accident?).
http://routes.qocweb.org/cgi-bin/reitti.pl?act=map...

Stretching 3:00 [0]

Saturday Oct 30 #

12 PM

Skating 48:03 intensity: (33:21 @1) + (14:42 @2) 6.04 mi (7.5 mph) +88m
ahr:111 max:144 shoes: Skikes

Friday Oct 29 #

7 AM

Strength 8:33 [1]
ahr:67 max:78

Running 36:20 intensity: (4:46 @1) + (31:34 @2) 3.94 mi (9:13 / mi) +85m 8:39 / mi
ahr:129 max:147 shoes: Nimbus 22 grey

Stretching 18:00 [0]

Thursday Oct 28 #

12 PM

Strength 10:00 [1]
ahr:72 max:94

Running 33:14 intensity: (1:31 @1) + (29:40 @2) + (2:03 @3) 3.75 mi (8:52 / mi) +94m 8:13 / mi
ahr:136 max:152 shoes: Nimbus 22 grey

Stretching 7:00 [0]

Wednesday Oct 27 #

4 PM

Strength 9:36 [1]
ahr:77 max:106

Running 33:22 intensity: (29:19 @1) + (4:03 @2) 2.35 mi (14:12 / mi) +82m 12:49 / mi
ahr:111 max:132 shoes: Nimbus 22 grey

with Samantha

Stretching 5:00 [0]

Tuesday Oct 26 #

5 PM

Strength 22:40 intensity: (22:36 @1) + (4 @2)
ahr:79 max:120

Running 38:01 intensity: (8:03 @1) + (29:57 @2) + (1 @3) 3.83 mi (9:56 / mi) +107m 9:08 / mi
ahr:125 max:142 shoes: Nimbus 22 grey

Stretching 15:00 [0]

Monday Oct 25 #

6 PM

Stretching 18:00 [0]

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