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Training Log Archive: ken

In the 7 days ending May 28, 2011:

activity # timemileskm+mload
  Orienteering2 1:12:26 7.43(9:45) 11.96(6:03) 26630 /32c93%39.9
  Bike2 59:18 13.8(14.0/h) 22.21(22.5/h) 1928.3
  Running4 56:25 5.68(9:56) 9.14(6:10) 619.4
  Stretching4 45:00
  Total6 3:53:09 26.91 43.31 51930 /32c93%57.6
  [1-5]6 3:07:55
averages - sleep:7.4

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SuMoTuWeThFrSa

Saturday May 28, 2011 #

Event: US Team Trials for WOC '11
 
3 PM

Running warm up/down 12:47 intensity: (7:22 @1) + (5:25 @2) 1.04 mi (12:17 / mi) +6m 12:04 / mi
ahr:131 max:146 slept:7.0 shoes: Nimbus 12

Orienteering race 15:02 intensity: (12 @1) + (11 @2) + (33 @3) + (11:29 @4) + (2:37 @5) *** 3.42 km (4:24 / km) +26m 4:14 / km
ahr:173 max:181 spiked:15/15c shoes: Nimbus 12

TT campus sprint. fun course, more interesting legs than I would have thought from the aerial. not sure whether I am over my cold or whatever, but I'm taking aleve all weekend because I don't want to think about it. felt ok but not fast running. surprisingly, not so far behind the fast guys.

Running 6:54 intensity: (14 @0) + (1 @1) + (6:39 @2) 0.65 mi (10:37 / mi) +1m 10:34 / mi
ahr:140 max:148 shoes: Nimbus 12

cooldown with boris

Stretching 15:00 [0]


Blue - Splits

Friday May 27, 2011 #

11 AM

Running 16:22 intensity: (2:57 @1) + (13:25 @2) 1.81 mi (9:03 / mi) +26m 8:39 / mi
ahr:142 slept:8.0 (sick) shoes: Nimbus 12

still not feeling great, mostly a headache today. but sometimes that can just be from not training?

ran with the 610, which I will bring along this weekend. it's cool, but not amazing or anything. maybe I am spoiled by the iphone touchscreen.

Stretching 10:00 [0]

Thursday May 26, 2011 #

Note
slept:8.0 (sick)

only feeling 50% crappy today. it would be super great if I could cure myself before the weekend.

Wednesday May 25, 2011 #

Note
slept:8.0

Tuesday May 24, 2011 #

9 AM

Bike 12:00 [1] 2.2 mi (11.0 mph)
slept:8.0 (sick)

from the volvo place to work
C • Mysetery code... 2
3 PM

Bike 47:18 intensity: (23:14 @1) + (24:03 @2) + (1 @3) 11.6 mi (14.7 mph) +192m
ahr:132 max:156

couldn't get the car back, it needs a part. so commute home.

Monday May 23, 2011 #

11 AM

Running 16:25 intensity: (6:06 @1) + (10:19 @2) 1.79 mi (9:11 / mi) +26m 8:47 / mi
ahr:135 max:152 slept:5.0 (sick) shoes: Nimbus 12

Stretching 15:00 [0]

Sunday May 22, 2011 #

Event: QOC Balls Bluff
 
12 PM

Running 3:57 intensity: (2:11 @1) + (1:46 @2) 0.39 mi (10:07 / mi) +2m 9:58 / mi
ahr:127 max:147 slept:7.5 (sick) shoes: VJ Falcon spikes 2009

Orienteering race 57:24 intensity: (38 @1) + (5:01 @2) + (9:25 @3) + (42:20 @4) *** 8.54 km (6:43 / km) +240m 5:54 / km
ahr:167 max:177 spiked:15/17c shoes: VJ Falcon spikes 2009

Nice forest, decent run despite still feeling crappy. 3 and 7 were slightly misplaced, but I didn't lose much time on either. The potomac was high, some cool overflowing-river mud on the way to 3.
map video
C • #3 1

Stretching 5:00 [0]


Red - Splits

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