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Training Log Archive: ken

In the 7 days ending May 5, 2013:

activity # timemileskm+mload
  Bike6 4:32:1031.9
  Elliptical4 1:08:0110.5
  Stretching7 54:00
  Orienteering1 42:23 3.89(10:54) 6.26(6:46) 15117.0
  Strength2 33:043.3
  Running2 20:21 2.5(8:09) 4.02(5:04) 284.6
  Total8 8:09:59 6.39 10.28 17967.3
  [1-5]7 7:15:59
averages - sleep:6.2

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MoTuWeThFrSaSu

Sunday May 5, 2013 #

Event: QOC Pohick Bay
 
12 PM

Bike 2:02:09 [1]
ahr:116 max:130 slept:5.0

a long time to be on the stationary bike, but I haven't fixed my real-bike situation yet. kept busy doing stuff on my phone.

Elliptical 10:00 intensity: (9:41 @1) + (19 @2)
ahr:123 max:136

Stretching 5:00 [0]

Saturday May 4, 2013 #

Event: QOC Morven Park Night-O
 
Event: 10Mila
 
8 PM

Orienteering 42:23 intensity: (11:45 @2) + (19:07 @3) + (11:07 @4) + (24 @5) 6.26 km (6:46 / km) +151m 6:03 / km
ahr:159 shoes: Inov-8 oroc 340

Didn't get to follow any of tiomila today, but at least I did get out to go night orienteering! I did the shorter advanced course for less climb and fewer chances to step on something the wrong way in the dark. But as it turned out I think I still went up the steepest hill and the fields were actually pretty smooth running. Kept my light on low most of the time to keep things interesting. I got a little bit confused around #3, it seems like I just didn't go far enough. Wore real o-shoes as an experiment before next weekend. Not exactly painful, but definitely less good than running shoes.

Finished early enough to have some fun taking pictures in the dark.

Running warm up/down 5:00 [1] 0.5 mi (10:00 / mi)

warmup beforehand, waiting for it to get dark

Medium Adv - Splits

Friday May 3, 2013 #

5 PM

Strength 15:43 [1]
ahr:70 max:115

Bike 30:00 [1]
ahr:104 max:114

Elliptical 15:00 [1]
ahr:114 max:123

Stretching 5:00 [0]

Thursday May 2, 2013 #

12 PM

Bike 20:00 intensity: (10:00 @1) + (10:00 @2)
ahr:119 max:128

Elliptical 20:00 intensity: (6:29 @1) + (13:31 @2)
ahr:133 max:150

Running 15:21 intensity: (42 @1) + (9:12 @2) + (5:27 @3) 2.0 mi (7:41 / mi) +28m 7:22 / mi
ahr:152 max:162 shoes: Nimbus 12 white

Stretching 12:00 [0]

Wednesday May 1, 2013 #

Note

It seems like I have committed to organizing a schoolyard orienteering activity for 30 first-graders (Samantha's class) next week. this should be interesting.
C • School orienteering 3
5 PM

Strength 17:21 [1]
ahr:90 max:112

Bike 20:00 [1]
ahr:108 max:114

Elliptical 23:01 [2]
ahr:121 max:135

Stretching 7:00 [0]

Tuesday Apr 30, 2013 #

3 PM

Bike 1:00:01 intensity: (23:33 @1) + (36:28 @2)
ahr:126 max:142 slept:7.0

Stretching 5:00 [0]

11 PM

Stretching (Roller) 10:00 [0]

Monday Apr 29, 2013 #

5 PM

Bike 20:00 [1]
ahr:98 max:120 slept:6.5

Stretching 10:00 [0]

Really sore quads

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