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Training Log Archive: ken

In the 7 days ending Jan 23, 2011:

	activity	#	time	miles		km		+m				load
	Running	5	1:57:30	13.03	(9:01)	20.97	(5:36)	222				20.6
	Orienteering	1	1:04:21	6.41	(10:02)	10.32	(6:14)	157	17 /	19c	89%	38.6
	Stretching	5	51:00
	Strength	2	22:07									2.2
	Total	5	4:14:58	19.44		31.29		379	17 /	19c	89%	61.5
	[1-5]	5	3:23:58
averages - sleep:5.5

1:26

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Sunday Jan 23, 2011 #

Event: QOC Greenbelt National Park

10 AM

Running warm up/down 13:59 [2] 1.47 mi (9:31 / mi) +31m 8:56 / mi
ahr:163 max:187 slept:6.0 shoes: Nimbus 11Y2

Orienteering race 1:04:21 [4] *** 10.32 km (6:14 / km) +157m 5:48 / km
ahr:148 max:178 spiked:17/19c shoes: Nimbus 11Y2

blue course at greenbelt. I am usually happy to skip events here, but I am supposed to be training and stuff. relatively cold, so I ran in warmups again, and also wore regular running shoes to be nice to my heel. played with the camera again, did better attaching it this time, though I apparently need to learn how to charge it and read the battery level meter (hint: full is 4 bars, not 3). So it ran out of juice and shut off for the last 5 minutes. Used a lower camera angle, and it is nice to see what I'm doing with the map, but it makes it much harder to read the terrain from the video since the distortion along the top makes everything look like a hilltop.

Never found anything at 10, and only SI box at 16. 6 was just my fault, though I hate that spot.

qr videos: 1 2 3 4

C • great video! 7

Running warm up/down 3:18 0.33 mi (10:00 / mi) +14m 8:50 / mi
ahr:140 max:156 shoes: Nimbus 11Y2

Stretching 5:00 [0]

Blue - Splits

Friday Jan 21, 2011 #

12 PM

Running 35:47 4.11 mi (8:42 / mi) +53m 8:22 / mi
ahr:131 max:159 shoes: Nimbus 12

Stretching 11:00 [0]

Thursday Jan 20, 2011 #

11 AM

Running 35:46 [2] 4.1 mi (8:43 / mi) +53m 8:23 / mi
slept:7.5 shoes: Nimbus 12

heel feels mostly good, maybe slight soreness in bare feet. I'm marking it fixed.

Strength (core) 10:30 [1]
ahr:120 max:126

Stretching 10:00 [0]

Wednesday Jan 19, 2011 #

7 PM

Running 12:06 [1] 1.2 mi (10:05 / mi) +28m 9:24 / mi
slept:4.0 shoes: Nimbus 12

this was a mostly pointless run except that I stretched afterwards. sleep includes 3hr nap after getting home from the hospital.

Stretching 12:00 [0]

Tuesday Jan 18, 2011 #

Note
slept:5.0

At the hospital all day with Eliza who is now missing her tonsils and adenoids, and who is not very happy about it. We are here until tomorrow.

C • Poor Eliza 2

Monday Jan 17, 2011 #

12 PM

Running 16:34 [2] 1.82 mi (9:06 / mi) +43m 8:29 / mi
slept:5.0 shoes: Nimbus 12

Strength 11:37 [1]
ahr:109 max:125

Core + pushups

Stretching 13:00 [0]

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