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Training Log Archive: ken

In the 7 days ending Sep 27, 2020:

activity # timemileskm+mload
  Running6 4:45:29 28.78(9:55) 46.32(6:10) 60861.5
  Strength6 2:17:4213.8
  Orienteering1 47:00 2.61(18:01) 4.2(11:11) 7814 /14c100%5.3
  Stretching4 23:00
  Total7 8:13:11 31.39 50.52 68614 /14c100%80.6
  [1-5]7 7:50:11

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MoTuWeThFrSaSu

Sunday Sep 27, 2020 #

Event: QOC Gunston Hall
 
11 AM

Orienteering 47:00 intensity: (40:30 @1) + (6:30 @2) ** 2.61 mi (18:01 / mi) +78m 16:29 / mi
ahr:110 max:143 spiked:14/14c shoes: Icebug Spirit7 #2

Orange course with Samantha! wasn't sure what to expect from her since she has been dealing with various aches and pains recently, but she was able to run without any issues besides being tired. mostly remembered how to navigate also.

All very social-distanced, except for occasional large groups to dodge while on the course.

Saturday Sep 26, 2020 #

9 AM

Strength 6:45 [1]
ahr:83 max:102

Running 1:59:37 intensity: (9:19 @1) + (1:50:11 @2) + (7 @3) 12.01 mi (9:58 / mi) +249m 9:21 / mi
ahr:134 max:156 shoes: Nimbus 22

Seneca Bluffs / Greenway loop. Nice and quiet on the trails, almost nobody else out. Lots of trimming/mowing recently including some side trails, maybe for hunters. I did see one guy with a bow.

Stretching 5:00 [0]

Friday Sep 25, 2020 #

5 PM

Strength 35:44 [1]
ahr:73 max:109

Running 30:49 intensity: (10:50 @1) + (19:59 @2) 3.27 mi (9:25 / mi) +72m 8:49 / mi
ahr:127 max:147 shoes: Nimbus 22

Stretching 5:00 [0]

Thursday Sep 24, 2020 #

6 PM

Strength 25:59 [1]
ahr:79 max:122

Running 22:18 intensity: (20:22 @1) + (1:56 @2) 1.68 mi (13:16 / mi) +20m 12:49 / mi
ahr:109 max:136 shoes: Nimbus 22

with Eliza

Running 18:12 intensity: (12:36 @1) + (5:35 @2) + (1 @3) 1.76 mi (10:21 / mi) +41m 9:38 / mi
ahr:121 max:135 shoes: Nimbus 22

Stretching 8:00 [0]

Wednesday Sep 23, 2020 #

12 PM

Strength 9:00 [1]
ahr:110 max:138

Running 49:15 intensity: (3:47 @1) + (34:28 @2) + (11:00 @4) 5.72 mi (8:37 / mi) +132m 8:02 / mi
ahr:141 max:165 shoes: Nimbus 22 blue

Ran to the track to check out what the situation was there. It was open, and only one person was running, with a few others kicking soccer balls around the infield. So I did a 1600, 2x100, 800, 400 at maybe tempo+ effort. That felt better than expected, we'll see if my back hurts later.

Stretching 5:00 [0]

Tuesday Sep 22, 2020 #

5 PM

Strength 50:02 [1]
ahr:85 max:122

Running 15:47 intensity: (14 @1) + (8:53 @2) + (4:16 @3) + (2:24 @4) 1.22 mi (12:56 / mi) +19m 12:21 / mi
ahr:154 max:176 shoes: Nimbus 22

with Eliza

Monday Sep 21, 2020 #

5 PM

Strength 10:12 [1]
ahr:93 max:121

Running 29:31 intensity: (14 @1) + (13:08 @2) + (12:56 @3) + (3:13 @4) 3.12 mi (9:27 / mi) +75m 8:48 / mi
ahr:156 max:171

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