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Training Log Archive: ken

In the 7 days ending Nov 25, 2018:

activity # timemileskm+mload
  Running6 6:06:38 34.43(10:39) 55.42(6:37) 98568.5
  Strength5 1:37:059.8
  Elliptical1 1:07:0311.1
  Stretching8 54:00
  Orienteering1 52:22 4.13(12:41) 6.65(7:53) 35022 /22c100%15.3
  Cross training2 15:001.5
  Total10 10:52:08 38.56 62.06 133522 /22c100%106.1
  [1-5]10 9:58:08

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MoTuWeThFrSaSu

Sunday Nov 25, 2018 #

9 AM

Running 2:15:46 intensity: (2:59 @1) + (2:07:47 @2) + (5:00 @3) 12.42 mi (10:56 / mi) +477m 9:46 / mi
ahr:146 max:161 shoes: Nimbus 20

Seneca Bluffs / Greenway trail loop. This is a good loop, first time running on the west side, nice views of the creek. The trail was really wet from yesterday's rain, which made it mostly nice and soft, but also muddy, slippery, and sometimes underwater. Thorny detour to get across a deep looking creek at 2.3mi and totally flooded a foot deep for about 100m around 9.2. A few mud wipeouts but all clean after the last stream crossing.

Stretching 5:00 [0]

Saturday Nov 24, 2018 #

10 AM

Running 31:44 intensity: (14:35 @1) + (17:09 @2) 1.99 mi (15:57 / mi)
ahr:127 max:151 shoes: Nimbus 20

at the track with Eliza

Strength 37:26 intensity: (36:49 @1) + (37 @2)
ahr:82 max:134

Stretching 9:00 [0]

Friday Nov 23, 2018 #

7 AM

Strength 9:08 [1]
ahr:75 max:88

Orienteering 52:22 intensity: (31:01 @2) + (18:45 @3) + (2:36 @4) *** 6.65 km (7:53 / km) +350m 6:14 / km
ahr:152 max:176 spiked:22/22c shoes: Icebug Spirit6 OLX

Training with Boris at GFVA. Haven't been here in a while, these woods are really nice though. I think nicer than MD at the moment. This was fun, thanks to Boris for getting me out the door.

Stretching 5:00 [0]

1 PM

Cross training 5:00 [1]

Golf with Samantha. it was too cold (low 30s), and we only made it 5 holes. Walking would have helped.

Thursday Nov 22, 2018 #

Event: Bethesda Turkey Chase
 
8 AM

Running 12:55 [1] 0.68 mi (19:00 / mi) +34m 16:27 / mi
ahr:128 max:145 shoes: Nimbus 20

Running 24:53 intensity: (5:21 @1) + (19:32 @2) 2.02 mi (12:19 / mi) +68m 11:09 / mi
ahr:137 max:154 shoes: Nimbus 20

Turkey chase 2mi with Eliza. A bit slower than last year. She was suffering dramatically with various complaints until seeing cute dogs and being able to sprint to catch up to them. Samantha took it easy and still ran about the same time as she did last year. Cold, like 29F.

Running 38:28 intensity: (28 @1) + (37:21 @2) + (39 @3) 4.04 mi (9:31 / mi) +105m 8:48 / mi
ahr:142 max:159 shoes: Nimbus 20

Stretching 5:00 [0]

Wednesday Nov 21, 2018 #

8 AM

Cross training 10:00 [1]

12 PM

Strength 8:54 [1]
ahr:67 max:95

Running 48:39 intensity: (4:54 @1) + (43:45 @2) 5.6 mi (8:41 / mi) +89m 8:17 / mi
ahr:135 max:152 shoes: Nimbus 20

Stretching 9:00 [0]

Tuesday Nov 20, 2018 #

11 AM

Strength 33:01 [1]
ahr:78 max:100

Running 47:54 intensity: (4:04 @1) + (43:46 @2) + (4 @3) 5.68 mi (8:26 / mi) +178m 7:41 / mi
ahr:140 max:156 shoes: Nimbus 20

Stretching 10:00 [0]

5 PM

Running 26:19 intensity: (14:31 @1) + (11:48 @2) 2.0 mi (13:09 / mi) +33m 12:31 / mi
ahr:129 max:167 shoes: Nimbus 20

Stretching 3:00 [0]

Monday Nov 19, 2018 #

7 AM

Strength 8:36 intensity: (8:23 @1) + (13 @2)
ahr:78 max:126

Elliptical 1:07:03 intensity: (23:26 @1) + (43:37 @2)
ahr:127 max:155 shoes: Nimbus 20

Stretching 8:00 [0]

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