Training Log: ken
In the last 7 days:
activity # time miles km +m load
Running 5 2:09:54 11.82 (10:59) 19.03 (6:50) 86 22.8
Bike 2 1:45:44 22.84 (13.0/h) 36.76 (20.9/h) 428 22.2
Swimming 3 1:38:25 2.14 (45:56) 3.45 (28:33) 18.0
Fake skiing 2 1:33:57 14.44 (9.2/h) 23.24 (14.8/h) 97 14.7
Strength 6 50:00 5.0
Elliptical 1 20:00 3.7
Total 13 8:18:00 51.25 82.48 611 86.3
7 AM
Fake skiing 48:03 intensity: (19:38 @1) + (28:25 @2) 7.22 mi (9.0 mph) +49m ahr:113 max:129 shoes: fake skate skis
Was going to be a nice morning except for a surprise rain shower that came through right as I was loading up the car. A few sprinkles at the south end but signs of a major downpour at the north end, road soaked with big puddles everywhere. slippery.
Running 28:23 intensity: (5:13 @1) + (21:58 @2) + (1:12 @3) 2.6 mi (10:55 / mi) +47m 10:20 / mi ahr:120 max:141 shoes: Nimbus 24 blue
7 AM
Swimming 29:09 intensity: (5:16 @1) + (22:52 @2) + (1:01 @3) 1.0 km (29:11 / km) ahr:122 max:138
Running 32:14 intensity: (3:18 @1) + (28:26 @2) + (30 @3) 3.0 mi (10:45 / mi) ahr:123 max:137 shoes: Nimbus 24 blue
Elliptical 20:00 intensity: (3:16 @1) + (16:44 @2) ahr:118 max:127
12 PM
Swimming 26:27 intensity: (3:07 @1) + (23:19 @2) + (1 @3) 1.05 km (25:13 / km) ahr:120 max:135
Running 32:31 intensity: (4:32 @1) + (25:41 @2) + (2:18 @3) 3.0 mi (10:50 / mi) ahr:125 max:138 shoes: Glycerine 20
7 AM
Bike 57:44 intensity: (15:27 @1) + (36:38 @2) + (5:39 @3) 11.41 mi (11.9 mph) +227m ahr:121 max:143
First commute in a while, because everyone else needed cars. Roads are pretty quiet when school is out. Took it cautiously, I have something like a residual lower hamstring cramp from Sunday which actually seems to be triggered by the occasional breaststroke laps I use for recovery/cooldown. Didn’t really notice it while pedaling though.
5 PM
Bike 48:00 intensity: (17:58 @1) + (16:20 @2) + (11:14 @3) + (2:28 @4) 11.43 mi (14.3 mph) +201m ahr:121 max:158
My handlebar tape is coming off
7 AM
Swimming 42:49 intensity: (14:47 @1) + (25:56 @2) + (2:06 @3) 1.4 km (30:35 / km) ahr:117 max:141
Running 11:28 intensity: (9:46 @1) + (1:42 @2) 1.0 mi (11:28 / mi) ahr:110 max:119 shoes: Glycerine 20
Easy week accomplished
7 AM
Fake skiing 45:54 intensity: (22:40 @1) + (22:28 @2) + (46 @3) 7.22 mi (9.4 mph) +47m ahr:113 max:139 shoes: fake skate skis
Running 25:18 intensity: (17:01 @1) + (8:17 @2) 2.22 mi (11:23 / mi) +39m 10:48 / mi ahr:113 max:130 shoes: Nimbus 24 blue
« Earlier
Aug 2 [1w, 0d]: Y - Canadian Orienteering Festival (including North American Championships) middle/long
Sep 28 [9w, 1d]: ? - EMPO - O on the Plat-O
Oct 6 [10w, 2d]: ? - QOC Gunston Hall
Oct 11 [11w, 0d]: ? - 2024 OUSA Nationals
Oct 20 [12w, 2d]: Y! - QOC Cunningham Falls course setting
Oct 27 [13w, 2d]: ? - QOC Wheaton
Nov 3 [14w, 2d]: ? - QOC Fountainhead West
Nov 9 [15w, 1d]: Y - QOC PWF Turkey Run
Nov 10 [15w, 2d]: ? - QOC PWF Pine Grove
Nov 17 [16w, 2d]: ? - QOC Patuxent
Nov 24 [17w, 2d]: ? - QOC Pohick Camp Wilson
Dec 8 [19w, 2d]: ? - QOC Rosaryville
Dec 15 [20w, 2d]: ? - QOC Seneca Creek
Jan 5, 2025 [23w, 2d]: ? - QOC Mason Neck
Jan 12, 2025 [24w, 2d]: ? - QOC Hoyle's Mill
Jan 26, 2025 [26w, 2d]: ? - QOC Patapsco McKeldin
Feb 2, 2025 [27w, 2d]: ? - QOC PWF Oak Ridge
Feb 8, 2025 [28w, 1d]: ? - QOC Fountainhead
Feb 16, 2025 [29w, 2d]: ? - QOC Little Bennett
Feb 22, 2025 [30w, 1d]: ? - QOC Balls Bluff
Mar 2, 2025 [31w, 2d]: ? - QOC Kings Landing
Mar 15, 2025 [33w, 1d]: ? - QOC PWF Training Weekend
Mar 16, 2025 [33w, 2d]: ? - QOC PWF Happyland
Mar 21, 2025 [34w, 0d]: ? - OUSA 2025 Junior Nationals
Mar 23, 2025 [34w, 2d]: ? - QOC Patapsco CCBC
Mar 30, 2025 [35w, 2d]: ? - QOC Gambrill State Park
Apr 6, 2025 [36w, 2d]: ? - QOC Hemlock
Apr 27, 2025 [39w, 2d]: ? - Mendon Ponds Ultra-Long NRE
Apr 27, 2025 [39w, 2d]: ? - QOC Lake Needwood
May 17, 2025 [42w, 1d]: ? - World Masters Games 2025
May 18, 2025 [42w, 2d]: ? - QOC Swanson Road
Recent Weeks:
all weeks |
months |
years |
as calendar