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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ken

In the 7 days ending Mar 6, 2011:

activity # timemileskm+mload
  Running6 4:26:23 31.5(8:27) 50.7(5:15) 61476.6
  Stretching7 1:11:00
  Strength3 54:055.4
  Fake skiing1 37:47 3.95(6.3/h) 6.36(10.1/h) 454.0
  Total7 7:09:15 35.45 57.05 65986.0
  [1-5]7 5:58:15
averages - sleep:6.3

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MoTuWeThFrSaSu

Sunday Mar 6, 2011 #

Event: QOC Rosaryville
 
Event: DVOA Fair Hill Little Egypt
 
11 AM

Running long (trail) 1:10:33 intensity: (2:32 @1) + (23:39 @2) + (39:56 @3) + (4:26 @4) 8.28 mi (8:31 / mi) +335m 7:34 / mi
ahr:156 max:175 slept:6.5 shoes: Nimbus 12

wet trails at rock creek. nice and soft. not really enough stretching, had to hurry back home.

Stretching 7:00 [0]

Saturday Mar 5, 2011 #

3 PM

Fake skiing 37:47 intensity: (35:25 @1) + (2:22 @2) 3.95 mi (6.3 mph) +45m
ahr:104 max:137 slept:8.0 shoes: Rollerblade yellow wheels

down to kenwood park with the girlies, and back after some play time. this seems harder on my knees than biking.

Stretching 10:00 [0]

Friday Mar 4, 2011 #

12 PM

Running 36:14 [2] 4.15 mi (8:44 / mi) +31m 8:32 / mi
ahr:147 slept:3.0 shoes: Nimbus 12

Up late last night doing major hardware/system upgrades for AP. today the site goes faster, I go slower.

Strength 24:28 [1]
ahr:112

Stretching 12:00 [0]

Thursday Mar 3, 2011 #

11 AM

Running intervals 47:19 intensity: (4:02 @1) + (21:47 @2) + (5:30 @3) + (16:00 @5) 6.15 mi (7:42 / mi) +100m 7:19 / mi
ahr:154 slept:7.0 shoes: Nimbus 12

I was much more excited to do this workout yesterday, when it was 20 degrees warmer. kept an eye out for the evil wire loop from 2 weeks ago (I was going to steal it), but it was nowhere in sight.

Stretching 10:00 [0]

Wednesday Mar 2, 2011 #

9 PM

Running 38:22 [2] 4.07 mi (9:26 / mi) +66m 8:58 / mi
ahr:155 shoes: Nimbus 12

missed my chance to run at noon, Alex was sick and needed me to pick up the girlies.

Strength (core) 9:35 intensity: (9:17 @1) + (18 @2)
ahr:110 max:143

Stretching 10:00 [0]

Tuesday Mar 1, 2011 #

12 PM

Running 33:44 intensity: (2:07 @1) + (31:02 @2) + (35 @3) 4.05 mi (8:20 / mi) +32m 8:08 / mi
ahr:146 max:158 slept:7.0 shoes: Nimbus 12

Stretching 11:00 [0]

Monday Feb 28, 2011 #

11 AM

Running (treadmill) 6:22 [2] 0.65 mi (9:48 / mi)
shoes: Nimbus 12

Running 33:49 intensity: (2:15 @1) + (24:30 @2) + (7:04 @3) 4.15 mi (8:09 / mi) +50m 7:51 / mi
ahr:149 max:164 shoes: Nimbus 12

got quickly bored with treadmill and decided to take my chances with ominous-looking weather radar and tornado warnings. warm and rainy, but no tornadoes materialized. the soft ground was nice.

Strength 20:02 [1]
ahr:119 max:152

core+legs

Stretching 11:00 [0]

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