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Training Log: ken

In the last 7 days:

activity # timemileskm+mload
  Running4 2:05:23 11.13(11:16) 17.91(7:00) 22423.4
  Fake skiing2 1:58:33 15.75(8.0/h) 25.35(12.8/h) 5417.3
  Orienteering1 1:03:57 4.76(13:26) 7.66(8:21) 28812 /12c100%30.9
  Strength2 58:446.1
  Bike1 19:58 1.98(6.0/h) 3.19(9.6/h) 807.0
  Total7 6:26:35 33.62 54.11 64712 /12c100%84.6
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WeThFrSaSuMoTu

Tuesday Apr 23 #

12 PM

Strength 4:59 [1]
ahr:72 max:85

Running 38:54 intensity: (3:52 @1) + (22:46 @2) + (12:16 @3) 4.13 mi (9:25 / mi) +58m 9:01 / mi
ahr:129 max:139

Sunday Apr 21 #

Event: QOC Fountainhead Central
 
10 AM

Running warm up/down 1:00 [1] 0.08 mi (12:29 / mi) +3m 11:01 / mi
ahr:92 max:110 shoes: VJ integrator 47

Orienteering 1:03:57 intensity: (3:07 @1) + (6:05 @2) + (17:29 @3) + (37:16 @4) *** 4.76 mi (13:26 / mi) +288m 11:18 / mi
ahr:143 max:162 spiked:12/12c shoes: VJ integrator 47

Bike (MTB) 19:58 intensity: (58 @1) + (7:21 @2) + (7:50 @3) + (3:49 @4) 1.98 mi (5.9 mph) +80m
ahr:136 max:154

Before Samantha came back, I did the green MTB loop which I have never had a chance to ride before. Fun but it feels like hard pedaling while bent over is not great for my back. There were a few 8" drops and I walked around all of them.

Red - Splits

Saturday Apr 20 #

7 AM

Fake skiing 1:10:49 intensity: (38:53 @1) + (31:56 @2) 8.52 mi (7.2 mph) +8m
ahr:108 max:130 shoes: fake classic skis

5 PM

Strength 53:45 intensity: (51:57 @1) + (1:48 @2)
ahr:90 max:125

Friday Apr 19 #

5 PM

Running 39:27 intensity: (19:54 @1) + (19:33 @2) 3.2 mi (12:20 / mi) +70m 11:32 / mi
ahr:114 max:133 shoes: Nimbus 24 blue

Thursday Apr 18 #

7 AM

Fake skiing 47:44 intensity: (25:20 @1) + (22:24 @2) 7.23 mi (9.1 mph) +47m
ahr:112 max:134 shoes: fake skate skis

Wednesday Apr 17 #

4 PM

Running 46:02 intensity: (16:55 @1) + (28:59 @2) + (8 @3) 3.72 mi (12:22 / mi) +92m 11:29 / mi
ahr:117 max:135 shoes: Nimbus 24 blue

with Samantha, cabin john north section.

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