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Training Log Archive: ken

In the 7 days ending Sep 15, 2013:

activity # timemileskm+mload
  Bike6 5:40:59 70.2 112.98 104639.8
  Running3 2:03:37 14.56(8:29) 23.43(5:16) 10329.5
  Orienteering1 1:09:01 6.78(10:11) 10.91(6:20) 35917 /19c89%29.8
  Stretching7 58:00
  Elliptical1 15:001.5
  Strength1 14:311.5
  Total9 10:21:08 91.54 147.32 150817 /19c89%102.0
  [1-5]9 9:23:08
averages - sleep:7.1 rhr:43 weight:163.9lbs

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MoTuWeThFrSaSu

Sunday Sep 15, 2013 #

10 AM

Bike 53:45 intensity: (44:19 @1) + (9:26 @2) 12.17 mi (13.6 mph) +122m
ahr:121 max:143

Orienteering race 1:09:01 intensity: (6:41 @2) + (29:54 @3) + (32:26 @4) *** 10.91 km (6:20 / km) +359m 5:26 / km
ahr:164 max:176 spiked:17/19c shoes: Inov-8 oroc 280

blue, nice course at lake needwood (thanks peggy!). I ran in my old o-shoes, with new slits in the back to reduce the heel pressure. That worked pretty well for the pressure, but it also felt like I was going to slip out of the back when going uphill. I got used to that after a while, though by the end I had developed a blister on the ball of my foot. not too serious, maybe I needed to lace tighter, or just harden up.

I might have been better off with running shoes, though they also give me blisters and I wanted to test these for Harriman next week. This was also my test run to see if I was even going to feel up to it. At this point I am leaning towards the Lowlander.

Bike 58:10 intensity: (52:05 @1) + (6:05 @2) 12.13 mi (12.5 mph) +111m
ahr:123 max:151

Ride home, tired. Also felt a little out of it, not sure if that means dehydration or maybe getting sick.

Stretching 5:00 [0]

Saturday Sep 14, 2013 #

8 AM

Running 33:46 [2] 3.84 mi (8:47 / mi) +60m 8:23 / mi
ahr:152 slept:7.0 weight:165lbs shoes: Nimbus 12 white

Stretching 8:00 [0]

Friday Sep 13, 2013 #

8 AM

Bike 53:03 intensity: (41:05 @1) + (11:58 @2) 11.6 mi (13.1 mph) +248m
ahr:130 slept:7.0 weight:164lbs

Stretching (calves) 2:00 [0]

5 PM

Bike 44:40 intensity: (28:41 @1) + (15:03 @2) + (56 @3) 11.41 mi (15.3 mph) +181m
ahr:128 max:196

Thursday Sep 12, 2013 #

12 PM

Running intervals (treadmill) 54:18 intensity: (19:20 @1) + (16:58 @2) + (18:00 @4) 6.5 mi (8:21 / mi)
ahr:144 max:179 slept:7.0 shoes: Nimbus 12 white

Hot and humid outside (and though I didn't even realize it, also thunderstorming), so I went on the treadmill for the first time in a while. I had almost forgotten it was even an option. foot hasn't felt great so I didn't push it, did 1200s but at easier tempo pace:

4x 0.75mi@6:00, 0.25mi@12:00

The speed on the treadmill felt quicker than expected but once I loosened up I didn't have any problem holding it. and foot seemed fine also. I should find my garmin footpod.

Stretching 15:00 [0]

Wednesday Sep 11, 2013 #

12 PM

Bike (indoor) 30:00 [1]
ahr:100 max:108 rhr:43 slept:7.0 weight:164lbs

hot outside, lazy inside.

Stretching 12:00 [0]

Tuesday Sep 10, 2013 #

12 PM

Strength 14:31 [1]
ahr:86 max:141

Elliptical 15:00 [1]
ahr:113 max:122

Running 35:33 intensity: (5:32 @1) + (29:24 @2) + (37 @3) 4.22 mi (8:25 / mi) +43m 8:10 / mi
ahr:141 max:157 shoes: Nimbus 12 white

pretty gross outside, but I think the heat/humidity melted the tightness out of my legs, because they felt mostly ok.

Stretching 11:00 [0]

Monday Sep 9, 2013 #

8 AM

Bike 52:07 intensity: (47:07 @1) + (5:00 @2) 11.43 mi (13.2 mph) +225m
ahr:136 slept:7.5 weight:162.5lbs

5 PM

Bike 49:14 intensity: (41:30 @1) + (7:44 @2) 11.46 mi (14.0 mph) +159m
ahr:135

Stretching 5:00 [0]

legs tired from yesterday, knees a bit sore from the downhills.

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