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Training Log Archive: ken

In the 7 days ending Aug 21, 2011:

	activity	#	time	miles		km		+m				load
	Running	5	2:06:31	13.27	(9:32)	21.36	(5:55)	275				31.1
	Stretching	5	51:00
	Orienteering	2	37:18	3.71	(10:04)	5.97	(6:15)	139	18 /	23c	78%	17.9
	Total	5	3:34:49	16.98		27.33		414	18 /	23c	78%	48.9
	[1-5]	5	2:36:42
averages - sleep:8

0:56

0:00

» now

Sunday Aug 21, 2011 #

8 PM

Running 41:44 4.55 mi (9:10 / mi) +177m 8:11 / mi
ahr:154 max:172 shoes: Nimbus 12 #2

Stretching 15:00 [0]

Saturday Aug 20, 2011 #

9 PM

Running 22:54 2.22 mi (10:18 / mi) +50m 9:38 / mi
ahr:141 shoes: Nimbus 12 #2

Stretching 8:00 [0]

Friday Aug 19, 2011 #

5 PM

Running 34:44 3.64 mi (9:33 / mi) +48m 9:11 / mi
ahr:144 max:164 slept:8.0 shoes: Nimbus 12 #2

Stretching 12:00 [0]

Tuesday Aug 16, 2011 #

9 AM

Running warm up/down 16:25 1.8 mi (9:07 / mi)
ahr:158 max:187 shoes: Nimbus 12 #2

Stretching 7:00 [0]

Orienteering race 21:35 *** 4.0 km (5:24 / km) +100m 4:48 / km
ahr:159 max:185 spiked:7/12c shoes: Nimbus 12 #2

sprint q. felt slow and had some little mistakes. then I guess I ran across the last little strip of olive green before the finish, though I didn't even realize it until later. as soon as I came into that section I had noticed it was all olive, so I had been trying to stay out of it. but it was a bit hard to really see the paths with so many people standing around and I also misread the random white part (which btw was also grass with maybe slightly more trees and no real boundary) as being bigger. seems dumb, but whatever.

map, gps track after 8 gets pretty bad.

Running warm up/down 7:42 0.75 mi (10:16 / mi)
ahr:129 max:129 shoes: Nimbus 12 #2

Monday Aug 15, 2011 #

10 AM

Orienteering 15:43 *** 1.97 km (8:00 / km) +39m 7:17 / km
ahr:138 max:161 spiked:11/11c shoes: Nimbus 12 #2

sprint model

Running 3:02 0.32 mi (9:38 / mi)
ahr:138 max:159 shoes: Nimbus 12 #2

Stretching 9:00 [0]

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