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Training Log Archive: ken

In the 7 days ending Jan 18, 2015:

activity # timemileskm+mload
  Running6 2:34:44 16.24(9:32) 26.14(5:55) 15137.8
  Orienteering2 2:26:19 13.56(10:48) 21.82(6:42) 90823 /48c47%70.5
  Elliptical3 2:17:0621.6
  Stretching5 46:00
  Strength1 18:552.0
  Total6 8:23:04 29.8 47.96 105923 /48c47%131.9
  [1-5]6 7:37:04

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MoTuWeThFrSaSu

Sunday Jan 18, 2015 #

Event: QOC Patapsco McKeldin
 
9 AM

Running warm up/down 15:02 intensity: (1:41 @1) + (13:05 @2) + (16 @3) 1.19 mi (12:39 / mi) +73m 10:38 / mi
ahr:136 max:157 shoes: Inov-8 oroc 340

Stretching 8:00 [0]

Orienteering race 58:13 intensity: (17 @1) + (3:46 @2) + (25:50 @3) + (28:20 @4) *** 8.97 km (6:30 / km) +345m 5:27 / km
ahr:164 max:176 23c shoes: Inov-8 oroc 340

Georgia day 2. Another pretty good run, no headcam this time. Haven't run hard two days in a row since my knee problems, but things seemed ok, and I was less tired/sore than I expected to be. Forest was more scratchy in parts, but overall less steep than yesterday. Two timed road crossings where we had two minutes to kill; I used the whole time on the second one. Nice terrain, course, and weather. I like coming to GA.

Running warm up/down 9:00 [1] 0.86 mi (10:28 / mi) +12m 10:02 / mi
ahr:125 max:146 shoes: Inov-8 oroc 340


Blue - Splits

Saturday Jan 17, 2015 #

Event: Georgia Navigator Cup / Southeast Interscholastics Championships
 
11 AM

Orienteering warm up/down 23:11 intensity: (2:53 @1) + (17:01 @2) + (3:17 @3) ** 1.78 mi (13:01 / mi) +101m 11:04 / mi
ahr:144 max:162 spiked:8/8c shoes: Inov-8 oroc 340

Controls on the warmup map, and then to the start. Nice and warm out, upper 50s.

Stretching 5:00 [0]

Orienteering race 1:04:55 intensity: (9 @1) + (36 @2) + (6:08 @3) + (58:02 @4) *** 9.98 km (6:30 / km) +462m 5:17 / km
ahr:170 max:177 spiked:15/17c shoes: Inov-8 oroc 340

headcam: http://youtu.be/iOtaX51askE shows quite a bit of hesitation in various places.

Blue. Nice course and fun for the first half, then it was just work. Still, very nice open forest the whole way. It seems like Boris and I are exactly the same speed. Mostly clean, lost a little time on the route choice to 9. Finish split times are suspect, seems like one of the boxes was out-of-sync. Will be able to check the headcam video later. Ankle was good, knees are sore but not too bad.

Running warm up/down 14:50 intensity: (2:15 @1) + (12:35 @2) 1.05 mi (14:10 / mi) +37m 12:46 / mi
ahr:132 max:148 shoes: Inov-8 oroc 340

Stretching 5:00 [0]


Blue - Splits

Thursday Jan 15, 2015 #

11 AM

Running 43:14 intensity: (46 @1) + (42:28 @2) 5.15 mi (8:24 / mi) +29m 8:15 / mi
ahr:157 max:180 shoes: Nimbus 15 yellow

Elliptical warm up/down 10:00 intensity: (5:07 @1) + (4:53 @2)
ahr:124 max:130

Stretching 12:00 [0]

Wednesday Jan 14, 2015 #

1 PM

Elliptical 1:02:01 intensity: (31:50 @1) + (27:03 @2) + (38 @3) + (1:18 @4) + (1:12 @5)
ahr:123 max:185

Running 10:01 intensity: (46 @1) + (9:15 @2) 1.0 mi (10:01 / mi)
ahr:135 max:144 shoes: Nimbus 15 yellow

Stretching 8:00 [0]

Tuesday Jan 13, 2015 #

12 PM

Strength 18:55 intensity: (18:06 @1) + (49 @2)
ahr:94 max:140

Running intervals 52:10 intensity: (1:52 @1) + (38:56 @2) + (11:22 @5) 6.0 mi (8:42 / mi)
ahr:146 max:173 shoes: Nimbus 15 yellow

4x 0.5mi, 10.4-10.7mph, 1%incl

Monday Jan 12, 2015 #

2 PM

Elliptical 1:05:05 intensity: (36:49 @1) + (28:16 @2)
ahr:123 max:138 shoes: Nimbus 15 yellow

Running 10:27 intensity: (46 @1) + (9:41 @2) 1.0 mi (10:27 / mi)
ahr:130 max:143 shoes: Nimbus 15 yellow

Stretching 8:00 [0]

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