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Training Log Archive: ken

In the 9 days ending Dec 12, 2010:

activity # timemileskm+mload
  Running7 2:47:59 18.45(9:06) 29.69(5:39) 27034.0
  Stretching7 1:12:00
  Orienteering1 1:06:32 6.18(10:46) 9.94(6:41) 22920 /20c100%37.6
  Bike1 5:000.5
  Total7 5:11:31 24.63 39.63 49920 /20c100%72.1
  [1-5]7 3:59:31
averages - sleep:6.3

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Sunday Dec 12, 2010 #

10 AM

Running (trail) 36:21 [2] 3.67 mi (9:54 / mi) +98m 9:09 / mi
slept:5.5 shoes: Nimbus 12

rock creek, dc. wet/muddy. knee felt mostly ok.

Stretching 7:00 [0]

Friday Dec 10, 2010 #

12 PM

Running 35:18 [2] 4.04 mi (8:44 / mi) +52m 8:24 / mi
ahr:154 slept:6.0 shoes: Nimbus 12

new shoes! I couldn't resist getting them in AP colors. knee bothering me a little bit.

Stretching 14:00 [0]

Thursday Dec 9, 2010 #

12 PM

Running 29:10 intensity: (3:15 @1) + (24:32 @2) + (1:23 @3) 3.29 mi (8:52 / mi) +40m 8:32 / mi
ahr:145 max:159 slept:6.5 shoes: Nimbus 11Y2

Stretching 8:00 [0]

Wednesday Dec 8, 2010 #

12 PM

Running (treadmill) 30:35 intensity: (56 @1) + (24:53 @2) + (4:46 @3) 3.5 mi (8:44 / mi)
ahr:148 max:161 slept:6.5 shoes: Nimbus 11Y2

Maybe still some lingering effects of the cold, but I went ahead and marked it gone anyway.

Stretching 11:00 [0]

Tuesday Dec 7, 2010 #

12 PM

Bike 5:00 [1]

Running 15:59 [2] 1.84 mi (8:41 / mi) +32m 8:15 / mi
ahr:150 max:171 shoes: Nimbus 11Y2

Stretching 12:00 [0]

Monday Dec 6, 2010 #

1 PM

Running 16:38 [2] 1.85 mi (9:01 / mi) +45m 8:23 / mi
slept:7.0 shoes: Nimbus 11Y2

Stretching 10:00 [0]

Sunday Dec 5, 2010 #

Event: QOC Great Falls MD
 
Event: US Team Official 3K time trial (the second of two trials in 2010)
 
11 AM

Running warm up/down 3:58 [1] 0.26 mi (15:16 / mi) +3m 14:45 / mi
ahr:124 max:167 shoes: VJ Falcon spikes 2009

Orienteering 1:06:32 intensity: (12 @1) + (10 @2) + (11:24 @3) + (54:26 @4) + (20 @5) *** 9.94 km (6:41 / km) +229m 6:00 / km
ahr:170 max:180 spiked:20/20c shoes: VJ Falcon spikes 2009

a nice course at great falls. I probably would have run shorter except there was only one advanced course, blue length. took it easy and had a pretty clean run. ran in warmup pants/jacket to keep my legs warm. I tried to avoid extra climb and my knee didn't really hurt during the run but stiffened up later in the day.

Stretching 10:00 [0]
(injured)


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