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Training Log Archive: ken

In the 7 days ending Oct 1, 2006:

	activity	#	time	miles		km		+m				load
	Running	5	1:56:42	13.86	(8:25)	22.31	(5:14)	70				31.2
	Orienteering	1	1:43:57	12.12	(8:35)	19.5	(5:20)	410	31 /	33c	93%	62.4
	Strength	5	48:00									7.5
	Stretching	4	32:00									3.2
	Total	6	5:00:39	25.98		41.81		480	31 /	33c	93%	104.3
averages - sleep:6

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Sunday Oct 1, 2006 #

Event: Susquehanna Stumble IX

Running warm up/down 6:45 [2] 0.75 mi (9:00 / mi)
slept:6.0 shoes: VJ Integrator, no spikes

warming up for the stumble

C • Nice run today. You made Clem ... 1

Orienteering race 1:43:57 [4] *** 19.5 km (5:20 / km) +410m 4:49 / km
spiked:31/33c shoes: VJ Integrator, no spikes

the stumble (distance by gps). expected to be behind the top dudes, but somehow I edged out clem for the win. back felt ok, but I guess we are only doing 8:43/mi. my first time at fair hill, a pretty cool area.

C • and that's only half the map 1

Running warm up/down 5:00 [2] 0.5 mi (10:00 / mi)
shoes: VJ Integrator, no spikes

cooldown

Long - Splits

Saturday Sep 30, 2006 #

Strength 8:00 [1]

Running (treadmill) 20:00 [2] 2.23 mi (8:58 / mi)
shoes: Asics Gel Nimbus VII #2

so my polar watch is now dead, the battery has been fading for a while, but it went blank during the run and didn't come back.

Stretching 8:00 [1]

Thursday Sep 28, 2006 #

Strength 8:00 [1]

Running 25:37 [2] 3.17 mi (8:05 / mi)
shoes: Asics Gel Nimbus VII #2

Stretching 8:00 [1]

Wednesday Sep 27, 2006 #

Strength (pt) 9:00 [3]

Running (grass) 39:20 [3] 4.9 mi (8:02 / mi) +70m 7:41 / mi
ahr:160 shoes: Asics Gel Nimbus VII #2

from work during lunch

Stretching 8:00 [1]

Strength (pt) 7:00 [1]

Tuesday Sep 26, 2006 #

Strength (pt) 8:00 [1]

Running (treadmill) 20:00 [2] 2.31 mi (8:39 / mi)
shoes: Asics Gel Nimbus VII #2

Stretching 8:00 [1]

Monday Sep 25, 2006 #

Strength (pt) 8:00 [1]

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