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Training Log Archive: ken

In the 7 days ending Apr 12, 2015:

activity # timemileskm+mload
  Running7 3:31:39 23.17(9:08) 37.29(5:41) 6561.4
  Bike2 2:28:29 27.62(11.2/h) 44.44(18.0/h) 32318.7
  Elliptical2 2:05:0320.7
  Orienteering1 1:09:49 6.02(11:36) 9.69(7:12) 41420 /22c90%37.1
  Stretching7 59:00
  Strength3 50:315.1
  Total7 11:04:31 56.81 91.42 80220 /22c90%142.9
  [1-5]7 9:45:59

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MoTuWeThFrSaSu

Sunday Apr 12, 2015 #

Event: QOC Lake Needwood
 
10 AM

Bike 1:03:41 intensity: (51:00 @1) + (12:41 @2) 12.38 mi (11.7 mph) +141m
ahr:116 max:141

Orienteering race 1:09:49 intensity: (24:02 @3) + (45:47 @4) *** 9.69 km (7:12 / km) +414m 5:56 / km
ahr:165 max:178 spiked:20/22c shoes: Inov-8 oroc 340

Running 23:55 intensity: (1:12 @1) + (22:43 @2) 2.46 mi (9:43 / mi) +41m 9:14 / mi
ahr:142 max:155 shoes: Nimbus 15 yellow

Bike 59:24 intensity: (21:40 @1) + (37:44 @2) 12.36 mi (12.5 mph) +129m
ahr:126 max:147

Stretching 6:00 [0]


Blue - Splits

Saturday Apr 11, 2015 #

1 PM

Bike 12:15 intensity: (6:00 @0) + (6:15 @1) 1.42 mi (7.0 mph) +23m
ahr:87 max:110

Running 23:16 intensity: (7:32 @0) + (15:44 @1) 1.54 mi (15:05 / mi)
ahr:109 shoes: Nimbus 16

Bike 13:09 intensity: (6:00 @0) + (7:09 @1) 1.46 mi (6.7 mph) +30m
ahr:95 max:123

Stretching 5:00 [0]

Friday Apr 10, 2015 #

3 PM

Strength 13:08 [1]
ahr:84 max:130

Running tempo 37:41 intensity: (5:11 @1) + (21:36 @2) + (10:54 @4) 4.58 mi (8:14 / mi)
ahr:148 shoes: Nimbus 16

2mi tempo at 10.1mph. cut it short to pick up Eliza, but I had almost had enough by then anyway.

Stretching 5:00 [0]

Thursday Apr 9, 2015 #

12 PM

Elliptical 1:05:00 intensity: (27:51 @1) + (37:09 @2)
ahr:125 max:170 shoes: Nimbus 16

Running 12:17 intensity: (49 @1) + (11:28 @2) 1.25 mi (9:50 / mi)
ahr:131 max:139 shoes: Nimbus 16

Stretching 11:00 [0]

Wednesday Apr 8, 2015 #

4 PM

Strength 18:58 [1]
ahr:87 max:112

Stretching 2:00 [0]

Running intervals 53:10 intensity: (8:00 @1) + (34:16 @2) + (10:54 @5) 6.07 mi (8:46 / mi)
ahr:147 shoes: Nimbus 16

4x 0.5m at 11.0. 0.5% incline. both calves still sore from monday.

Stretching 8:00 [0]

Tuesday Apr 7, 2015 #

2 PM

Elliptical 1:00:03 intensity: (15:38 @1) + (44:25 @2)
ahr:133 shoes: Nimbus 16

Running 10:05 intensity: (38 @1) + (9:27 @2) 1.0 mi (10:05 / mi)
ahr:131 max:139 shoes: Nimbus 16

Stretching 12:00 [0]

Monday Apr 6, 2015 #

12 PM

Running warm up/down 7:33 intensity: (3:37 @1) + (3:56 @2) 0.7 mi (10:47 / mi) +24m 9:45 / mi
ahr:138 max:170 shoes: Nimbus 16

to Gaithersburg HS track, since it is spring break. They have finished all the construction, but now it is fenced in and all the gates were chained/locked. lame. also, new shoes! moved up a half-size, which seems better in the heel.

Running warm up/down 13:35 intensity: (1:45 @1) + (10:50 @2) + (1:00 @4) 1.39 mi (9:46 / mi)
ahr:140 max:163 shoes: Nimbus 16

back in the car, drove to Wootton HS, also nice surface, and open. Since I had a pretty easy weekend, it seemed like a good day to do a 3k rather than intervals. warmer than ideal, maybe 74F, but dry at least.

Running race 9:54 [5] 3.0 km (3:18 / km)
ahr:173 shoes: Nimbus 16

Convinced myself to do this by thinking I would go a little less than max effort, and go all out for suffering next time, which I mostly knew was a lie. Aimed to run 80s, and ended up surprisingly even without much looking at the watch. The watch shows laps rounded to the second, so it was kind of funny to see every single one as 80. Not displeased with the result, but hopefully I can go faster.
C • Good runs! 1

Running intervals 20:13 intensity: (15:01 @2) + (5:12 @5) 2.31 mi (8:45 / mi)
ahr:151 max:172 shoes: Nimbus 16

walked 200, then 4x 400m with 80s rest. still hurting on the first one, then recovered a little more.

Strength 18:25 [1]
ahr:108 max:139

Stretching 10:00 [0]

calves are tight now.

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