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Training Log Archive: ken

In the 7 days ending Apr 9, 2023:

activity # timemileskm+mload
  Strength4 2:18:3614.4
  Hiking1 2:03:11 5.01(2.4/h) 8.06(3.9/h) 2443.5
  Fake skiing2 1:39:38 12.5(7.5/h) 20.12(12.1/h) 12013.0
  Running4 1:28:22 8.93(9:54) 14.37(6:09) 18220.0
  Orienteering1 1:01:12 6.57(9:19) 10.57(5:47) 12328 /30c93%19.3
  Bike1 59:02 5.68(5.8/h) 9.14(9.3/h) 1176.1
  Stretching6 42:00
  X-Training1 10:001.0
  Total9 10:22:01 38.69 62.26 78528 /30c93%77.4
  [1-5]9 8:10:01

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Sunday Apr 9, 2023 #

7 AM

Fake skiing 33:01 intensity: (33:00 @1) + (1 @2) 3.05 mi (5.5 mph) +75m
ahr:108 max:120 shoes: downhill skates

Strength 30:00 [1]

2 PM

Bike 59:02 intensity: (57:08 @1) + (1:54 @2) 5.68 mi (5.8 mph) +117m
ahr:98 max:128

MTB with Samantha at Black Hill Park / Ten Mile Creek trail, she did well for her second singletrack ride ever. Nice weather, trail was smooth and dry. We went a bit farther than last time.

Stretching 10:00 [0]

Mostly stretching for my back since biking usually makes it sore later, which it did.

Saturday Apr 8, 2023 #

Event: QOC UMD College Park
 
8 AM

Fake skiing 1:06:37 intensity: (36:58 @1) + (29:21 @2) + (18 @3) 9.45 mi (8.5 mph) +45m
ahr:118 max:141 shoes: Skikes

Paint Branch and Lake Artemesia trails from the UMD orienteering parking location. Trail continues to the NW, but I turned around at a long junky concrete section. In general the trail was nice though, and not very busy, except from miles 3.5-5 when I found myself at the turnaround point of a 5k parkrun. Went with the flow and tried not to get in the way, it worked out ok…seemed like I was 4th. In the other direction more nice trail out to and around the lake. Trail continues a long way south from there, though not sure if I'd want to go all the way into SE DC, maybe loop around to Northwest Branch.
10 AM

Running 2:05 intensity: (1:37 @1) + (28 @2) 0.21 mi (9:55 / mi) +2m 9:37 / mi
ahr:113 max:121 shoes: Nimbus 23

Orienteering 1:01:12 intensity: (3:14 @1) + (20:57 @2) + (37:01 @3) ** 10.57 km (5:47 / km) +123m 5:28 / km
ahr:138 max:155 spiked:28/30c shoes: Nimbus 23

UMD 90-minute score-o. Took a few on-the-clock minutes and Valerie's sharpie to connect the dots beforehand, which I thought made the running part more fun, though I don't think I had the best route. First time I have been to the northern forest part. Medium effort running-wise, feet seem ok afterwards despite all the pavement.

Running 2:01 intensity: (26 @1) + (1:35 @2) 0.22 mi (9:10 / mi)
ahr:124 max:133 shoes: Nimbus 23

Stretching 5:00 [0]

2 PM

X-Training 10:00 [1]

Strength 46:00 [1]

Gym with Eliza, though I forgot my watch so that messed me all up. Skipped the leg stuff since my knee was already complaining a little on the downhills today.

Stretching 5:00 [0]

Friday Apr 7, 2023 #

10 AM

Hiking 2:03:11 intensity: (1:30:00 @0) + (31:31 @1) + (1:40 @2) 5.01 mi (2.4 mph) +244m
ahr:80 max:129

Hike up to Annapolis Rock with Eliza and the dog. Chilly but not raining at least.

Thursday Apr 6, 2023 #

12 PM

Strength 6:43 [1]
ahr:69 max:96

Running 37:25 intensity: (2:43 @1) + (26:49 @2) + (7:53 @3) 4.03 mi (9:17 / mi) +71m 8:48 / mi
ahr:132 max:149 shoes: Nimbus 23

Stretching 3:00 [0]

Wednesday Apr 5, 2023 #

4 PM

Running 35:41 intensity: (1:57 @1) + (21:39 @2) + (12:05 @3) 3.47 mi (10:17 / mi) +108m 9:23 / mi
ahr:135 max:149 shoes: Nimbus 23

North Cabin John from the upper trailhead, since I dropped off Eliza nearby. Car said 91F at one point, though it didn't feel quite that hot and still relatively dry by DC standards.

Stretching 7:00 [0]

Tuesday Apr 4, 2023 #

3 PM

Running 11:10 intensity: (9:43 @1) + (1:27 @2) 1.0 mi (11:10 / mi)
ahr:111 max:124 shoes: Nimbus 23

Strength 55:53 intensity: (50:01 @1) + (5:52 @2)
ahr:101 max:134

Stretching 12:00 [0]

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