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Training Log Archive: ken

In the 7 days ending Nov 8, 2009:

activity # timemileskm+mload
  Running5 3:06:57 24.01(7:47) 38.64(4:50) 20358.4
  Stretching5 1:01:00
  Orienteering1 48:29 5.29(9:10) 8.51(5:42) 16524.7
  Total6 4:56:26 29.3 47.15 36883.2
  [1-5]6 3:55:26
averages - sleep:6

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Sunday Nov 8, 2009 #

Note

edgemoor 5k
11 AM

Orienteering 48:29 intensity: (4:01 @1) + (5:34 @2) + (4:25 @3) + (32:18 @4) + (2:11 @5) 5.29 mi (9:10 / mi) +165m 8:21 / mi
ahr:165 max:180 slept:5.0 shoes: VJ Falcon spikes 2009

I had registered/paid for the 5k but Alex really wanted to sleep in later than 7am, which is when I would have needed to leave. Thanks to the Lennons there was training at Riverbend Park, and the weather was great.

I needed to be home by 12:30 so Alex and Samantha could head to "Go Dog, Go" at the Adventure Theater. Not sure whether I would be able to do the whole course or if I would need to cut it short, but since I was clean, I made it back just after 12, got right in the car, and got home just in time.

no stretching. gps track went a bit crazy in some places, especially in the second half. looks like I took a dumb route to 5, I went left but then over the hill. I think straight was the way to go.

Friday Nov 6, 2009 #

12 PM

Running 31:44 intensity: (5:02 @1) + (23:22 @2) + (3:09 @3) + (11 @4) 3.98 mi (7:58 / mi) +36m 7:45 / mi
ahr:143 max:167 slept:6.0 shoes: Nimbus 11

Stretching 10:00 [0]

Thursday Nov 5, 2009 #

12 PM

Running 12:12 [2] 1.49 mi (8:11 / mi) +7m 8:04 / mi
ahr:163 slept:6.5 shoes: Nimbus 11

Running tempo 17:06 [4] 2.71 mi (6:19 / mi) +16m 6:12 / mi
max:172 shoes: Nimbus 11

Running 6:05 intensity: (3:30 @2) + (2:35 @3) 0.72 mi (8:27 / mi) +20m 7:46 / mi
ahr:154 max:163 shoes: Nimbus 11

Stretching 13:00 [0]

Wednesday Nov 4, 2009 #

12 PM

Running 32:50 [2] 4.0 mi (8:13 / mi) +25m 8:03 / mi
ahr:107 max:148 slept:6.5 shoes: Nimbus 11

Stretching 15:00 [0]

Tuesday Nov 3, 2009 #

12 PM

Running intervals 52:00 intensity: (18:06 @2) + (17:54 @3) + (6:00 @4) + (10:00 @5) 7.06 mi (7:22 / mi) +69m 7:09 / mi
ahr:155 max:178 slept:6.0 shoes: Nimbus 11

4*4/3. right arch bothering me some during the middle, but okay by the end and afterward. I think tight hamstring.

Stretching 8:00 [0]

Monday Nov 2, 2009 #

12 PM

Running 35:00 [2] 4.05 mi (8:39 / mi) +30m 8:27 / mi
slept:6.0 shoes: Nimbus 11

no gps today, or even a watch. does this even count then? ;-)
C • 12 noon 3

Stretching 15:00 [0]

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