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Training Log Archive: ken

In the 7 days ending Oct 8, 2012:

	activity	#	time	miles		km		+m				load
	Running	6	4:20:55	30.45	(8:34)	49.0	(5:19)	407				54.9
	Orienteering	1	1:08:17	6.26	(10:55)	10.07	(6:47)	310	16 /	17c	94%	32.8
	Stretching	6	1:01:00
	Strength	1	21:00									2.1
	Total	6	6:51:12	36.71		59.07		717	16 /	17c	94%	89.8
	[1-5]	6	5:50:12
averages - sleep:6.3

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Monday Oct 8, 2012 #

1 PM

Running 36:10 4.28 mi (8:27 / mi) +43m 8:12 / mi
ahr:144 slept:7.0 shoes: Nimbus 13 blue

Stretching 15:00 [0]

Sunday Oct 7, 2012 #

Event: Hudson Highlander XVII

10 AM

Running 7:45 [2] * 1.3 km (5:58 / km) +40m 5:10 / km
shoes: Inov-8 oroc 340

In PWF, 49° and wet, at least the rain mostly had stopped. From parking area C to O-course start. Didn't record this separately, but I'm logging it that way so I can make the splits line up.

Orienteering 1:08:17 *** 10.07 km (6:47 / km) +310m 5:53 / km
ahr:162 max:172 spiked:16/17c shoes: Inov-8 oroc 340

re-running an old blue course at a not-so-hard effort. it wasn't until a few controls in that I thought about comparing my splits with the original run, and I think I picked it up slightly after that. I had been afraid that the forest would be really leafy, but it wasn't bad in this area. navigation was smooth except for some uncertainty at 13. looks like I was slightly ahead of my old self until that point, though I wasn't running full effort that day either.

Running (trail/terrain) 52:10 ** 8.59 km (6:05 / km) +148m 5:36 / km
ahr:153 shoes: Inov-8 oroc 340

the plan for this part was to do a terrain run over on the happyland map. I started running up around the trail, because that was the only place the two maps I brought connected (need to look harder for us champs maps). then I did a bit through the terrain, and ended up back on a smaller trail. getting lazy by this point, I stuck to the trail going back towards the car. missing map for two ~500m sections, blanked out for logo/descriptions, but still managed to connect ok.

Stretching 6:00 [0]

Blue - Splits

Friday Oct 5, 2012 #

1 PM

Running 38:49 ** 4.76 mi (8:09 / mi) +34m 7:59 / mi
ahr:147 max:173 slept:5.0 shoes: Nimbus 13 blue

Stretching 10:00 [0]

Thursday Oct 4, 2012 #

2 PM

Running 42:28 [2] 5.25 mi (8:05 / mi) +48m 7:51 / mi
ahr:147 shoes: Nimbus 13 blue

Stretching 10:00 [0]

Wednesday Oct 3, 2012 #

12 PM

Running 47:33 ** 5.81 mi (8:11 / mi) +54m 7:57 / mi
ahr:146 slept:6.0 shoes: Nimbus 13 blue

I have been taking it easy this week in preparation for the Highlander. Now that it is postponed (rightly so), I will need to find something else epic to do for training on sunday.

C • Epic! 2

Stretching 10:00 [0]

Tuesday Oct 2, 2012 #

12 PM

Strength 21:00 [1]
slept:7.0

Running 36:00 [2] ** 4.2 mi (8:34 / mi) +40m 8:20 / mi
shoes: Nimbus 13 blue

left my watch upstairs. time/dist guessed.

Stretching 10:00 [0]

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