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Training Log Archive: ken

In the 7 days ending Feb 16, 2009:

activity # timemileskm+mload
  Running3 2:10:55 14.37(9:07) 23.13(5:40) 24228.2
  Orienteering1 1:20:39 7.73(10:26) 12.44(6:29) 14021c42.8
  Stretching5 44:00
  Total5 4:15:34 22.1 35.57 38221c70.9
  [1-5]4 3:31:34
averages - sleep:5.6

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Monday Feb 16, 2009 #

Stretching 5:00 [0]
slept:5.5 (injured)

mostly hip flexors. lower back really hurting today. I think the back problems are from carrying sick+teething Eliza around the house all weekend. She has been a very unhappy camper, and doesn't want to be put down. And some of the time she doesn't want to be picked up either.

Sunday Feb 15, 2009 #

Orienteering race 1:20:39 intensity: (25 @1) + (35 @2) + (19:40 @3) + (57:57 @4) + (2:02 @5) *** 12.44 km (6:29 / km) +140m 6:08 / km
ahr:168 max:174 21c slept:7.0 shoes: VJ Falcon spikes 2007

Not really race effort on this one. lower back was bothering me a little, and ducking under green stuff didn't help much. a few vague/sketchy controls, but I managed to avoid wandering around too much.

SI splits don't seem to quite match up with the GPS track, not sure what is causing that. (the sessiondata map shows them about 20s early)

Stretching 5:00 [0]

Saturday Feb 14, 2009 #

Note
slept:3.5

Friday Feb 13, 2009 #

Running (trail) 59:03 intensity: (1:14 @1) + (47:18 @2) + (7:40 @3) + (2:41 @4) + (10 @5) 6.34 mi (9:19 / mi) +154m 8:40 / mi
ahr:150 max:168 slept:6.0 shoes: Nimbus 10

Seneca creek, around the lake. felt pretty good, and it was nice to be out of the wind. the ground was soft, but I think my left foot ended up feeling a little sore (I don't even remember now).

Stretching 6:00 [0]

Thursday Feb 12, 2009 #

Note

Too busy! the girlies are ready to go though. Just got that for them yesterday.

Wednesday Feb 11, 2009 #

Running 35:54 intensity: (3:51 @1) + (26:46 @2) + (5:17 @3) 4.0 mi (8:59 / mi) +44m 8:41 / mi
ahr:147 max:165 shoes: Nimbus 10

shorts & t-shirt, but very windy, like 35mph. Good for blowing salt/sand in the eyes. tired.

Stretching 14:00 [0]

Tuesday Feb 10, 2009 #

Running 35:58 [2] 4.03 mi (8:55 / mi) +44m 8:38 / mi
ahr:150 slept:6.0 shoes: Nimbus 10

Stretching 14:00 [0]

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