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Training Log Archive: ken

In the 7 days ending Mar 13, 2011:

activity # timemileskm+mload
  Running6 3:40:39 26.35(8:22) 42.41(5:12) 26261.4
  Bike1 1:13:49 12.33(10.0/h) 19.85(16.1/h) 1257.8
  Stretching7 1:10:00
  Orienteering1 1:05:02 6.52(9:58) 10.5(6:12) 25412 /17c70%32.6
  Strength2 42:434.3
  Total7 7:52:13 45.21 72.76 64112 /17c70%106.1
  [1-5]7 6:42:13
averages - sleep:6.7

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MoTuWeThFrSaSu

Sunday Mar 13, 2011 #

Event: QOC Pohick Bay
 
12 PM

Running warm up/down 11:26 intensity: (7 @1) + (4:08 @2) + (1:34 @3) + (5:37 @4) 1.28 mi (8:56 / mi) +6m 8:48 / mi
ahr:160 max:176 slept:7.5 shoes: VJ Falcon spikes 2009

Orienteering race 1:05:02 intensity: (33 @1) + (3:36 @2) + (24:24 @3) + (36:05 @4) + (24 @5) *** 10.5 km (6:12 / km) +254m 5:32 / km
ahr:165 max:185 spiked:12/17c shoes: VJ Falcon spikes 2009

video+qr - unfortunately the track came out very badly, and the control placements were sketchy, especially 6 and 10.
This part might be all you need to see.
RG (by hand)

on the bright side, the woods and the weather were nice, and I actually did enjoy it out there.

C • HA 8

Running warm up/down 8:16 intensity: (55 @1) + (6:44 @2) + (37 @3) 0.81 mi (10:12 / mi) +16m 9:36 / mi
ahr:141 max:161 shoes: VJ Falcon spikes 2009

Stretching 10:00 [0]


Blue - Splits

Saturday Mar 12, 2011 #

11 AM

Bike 1:13:49 intensity: (1:09:14 @1) + (4:35 @2) 12.33 mi (10.0 mph) +125m
ahr:112 max:146 slept:6.0

Stretching 5:00 [0]

Friday Mar 11, 2011 #

12 PM

Running 34:31 [2] 4.06 mi (8:30 / mi) +21m 8:22 / mi
slept:6.75 shoes: Nimbus 12

Stretching 8:00 [0]

Thursday Mar 10, 2011 #

3 PM

Running intervals 47:31 intensity: (31:03 @2) + (16:28 @4) 6.11 mi (7:47 / mi) +82m 7:28 / mi
ahr:153 max:175 shoes: Nimbus 12

Strength 22:43 [1]

Stretching 7:00 [0]

Wednesday Mar 9, 2011 #

12 PM

Running 36:45 [2] 4.07 mi (9:01 / mi) +32m 8:48 / mi
ahr:148 slept:7.5 shoes: Nimbus 12

tired today, took it easy. maybe getting sick again.

Stretching 13:00 [0]

Tuesday Mar 8, 2011 #

11 AM

Running 36:28 [2] 4.12 mi (8:51 / mi) +33m 8:38 / mi
ahr:150 slept:7.0 shoes: Nimbus 12

Stretching 16:00 [0]

Monday Mar 7, 2011 #

12 PM

Running 13:23 [2] 1.53 mi (8:45 / mi)
ahr:145 slept:5.5 shoes: Nimbus 12

somewhat achy starting off, but eventually felt loose enough to do something serious.

Running tempo 20:13 [4] 3.0 mi (6:45 / mi) +51m 6:25 / mi
shoes: Nimbus 12

Running 12:06 [2] 1.37 mi (8:50 / mi) +21m 8:26 / mi
shoes: Nimbus 12

Strength 20:00 [1]

Stretching 11:00 [0]

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