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Training Log Archive: ken

In the 7 days ending Nov 14:

activity # timemileskm+mload
  Running3 1:48:17 10.71(10:07) 17.24(6:17) 13118.1
  Strength4 1:28:398.9
  Orienteering1 1:21:02 5.94(13:38) 9.56(8:29) 35816 /18c88%22.2
  Stretching5 48:00
  Bike1 47:27 3.72(4.7/h) 5.99(7.6/h) 714.9
  Skating1 32:08 2.51(4.7/h) 4.04(7.5/h) 13.2
  Cross training1 10:001.0
  Total8 6:55:33 22.88 36.82 56216 /18c88%58.2
  [1-5]8 6:07:33

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Sunday Nov 14 #

10 AM

Orienteering 1:21:02 intensity: (1:43 @1) + (39:12 @2) + (33:23 @3) + (6:23 @4) + (21 @5) *** 5.94 mi (13:38 / mi) +358m 11:29 / mi
ahr:147 max:175 spiked:16/18c shoes: Icebug Spirit7 #2

Saturday Nov 13 #

10 AM

Bike 47:27 intensity: (46:23 @1) + (1:04 @2) ** 3.72 mi (4.7 mph) +71m
ahr:106 max:124

MTB with Samantha, her first time on singletrack. I hadn't been to this trail before but it was a good choice, twisty but smooth and relatively flat. She did well, said it was scary but fun.
1 PM

Strength 25:07 [1]
ahr:70 max:93

Stretching 15:00 [0]

Cross training 10:00 [1]

Friday Nov 12 #

4 PM

Running 38:55 intensity: (7:52 @1) + (30:15 @2) + (48 @3) 3.92 mi (9:56 / mi) +68m 9:25 / mi
ahr:132 max:151 shoes: Nimbus 22 grey

Stretching 5:00 [0]

Thursday Nov 11 #

4 PM

Running 43:02 intensity: (3:21 @1) + (39:41 @2) 4.68 mi (9:12 / mi) +62m 8:50 / mi
ahr:131 max:145 shoes: Nimbus 22 grey

Strength 24:16 [1]
ahr:88 max:118

Stretching 8:00 [0]

Wednesday Nov 10 #

4 PM

Skating 32:08 [1] 2.51 mi (4.7 mph) +1m
ahr:98 max:112 shoes: Carvers

7 PM

Strength 23:33 [1]
ahr:72 max:103

Stretching 5:00 [0]

Tuesday Nov 9 #

3 PM

Running 26:20 intensity: (25:28 @1) + (52 @2) 2.11 mi (12:29 / mi) +2m 12:27 / mi
ahr:112 max:123 shoes: Nimbus 22 grey

with Samantha. left calf has been tight and now left achilles is a bit sore

Strength 15:43 intensity: (15:42 @1) + (1 @3)
ahr:74 max:91

Stretching 15:00 [0]

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