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Training Log Archive: ken

In the 7 days ending Nov 2, 2015:

activity # timemileskm+mload
  Elliptical4 3:25:0425.0
  Running4 2:36:50 15.65(10:01) 25.18(6:14) 9144.0
  Orienteering1 1:09:25 6.74(10:18) 10.85(6:24) 32823 /24c95%25.2
  Stretching6 44:00
  Strength1 18:201.9
  Total7 8:13:39 22.39 36.03 41923 /24c95%96.1
  [1-5]7 7:29:39

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TuWeThFrSaSuMo

Monday Nov 2, 2015 #

2 PM

Elliptical 1:00:01 intensity: (52:45 @1) + (7:16 @2)
ahr:118 max:168 shoes: Nimbus 16

Stretching 8:00 [0]

6 PM

Running 30:15 [3] 2.0 mi (15:07 / mi) +41m 14:13 / mi
shoes: Nimbus 16

spooky fun headlamp run with Samantha while Eliza was in her piano lesson. I let her walk through the tunnel on the way back, but otherwise no rest breaks.

Stretching 8:00 [0]

Sunday Nov 1, 2015 #

Event: QOC Great Falls
 
9 AM

Running 3:18 intensity: (2:06 @1) + (1:12 @2) 0.2 mi (16:20 / mi)
ahr:113 max:151 shoes: Inov-8 oroc 340

Orienteering 1:09:25 intensity: (14:46 @2) + (52:39 @3) + (2:00 @4) *** 10.85 km (6:24 / km) +328m 5:34 / km
ahr:159 max:170 spiked:23/24c shoes: Inov-8 oroc 340

Cruised around the long-advanced course. I hadn't really been in the mood for orienteering, but it turned out to be very nice. Took it pretty easy, I have some sore spots on my palms (one really sore one in particular) from the abuse they took at the Highlander, maybe aggravated by the camera hand-strap. Anyway, I am back to orienteering with padded cycling gloves on.

Running 2:39 [2] 0.23 mi (11:32 / mi) +1m 11:22 / mi
ahr:142 max:154 shoes: Inov-8 oroc 340

Running 12:17 intensity: (40 @1) + (11:37 @2) 1.08 mi (11:23 / mi) +5m 11:14 / mi
ahr:131 max:143 shoes: Inov-8 oroc 340


Adv - Long - Splits

Friday Oct 30, 2015 #

4 PM

Elliptical 1:00:01 intensity: (46:08 @1) + (13:53 @2)
ahr:112 max:135 shoes: Nimbus 16

Stretching 5:00 [0]

Thursday Oct 29, 2015 #

11 AM

Running 45:42 intensity: (1:07 @1) + (44:35 @2) 5.09 mi (8:59 / mi) +44m 8:45 / mi
ahr:157 max:199 shoes: Nimbus 16

ran past a Google street-view car... will have to remember to go back and look for myself.

Elliptical 20:02 intensity: (19:41 @1) + (21 @2)
ahr:117 max:125 shoes: Nimbus 16

Stretching 8:00 [0]

Wednesday Oct 28, 2015 #

1 PM

Strength 18:20 intensity: (17:52 @1) + (28 @2)
ahr:95 max:136

Running 1:02:39 intensity: (14:41 @1) + (36:43 @2) + (11:15 @5) 7.05 mi (8:53 / mi)
ahr:157

Stretching 10:00 [0]

Tuesday Oct 27, 2015 #

12 PM

Elliptical 1:05:00 intensity: (41:57 @1) + (23:03 @2)
ahr:122 shoes: Nimbus 16

Stretching 5:00 [0]

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