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Training Log Archive: ken

In the 7 days ending Dec 4, 2016:

activity # timemileskm+mload
  Running6 4:17:34 24.81(10:23) 39.92(6:27) 20648.2
  Orienteering1 1:22:54 6.74(12:18) 10.85(7:39) 47019 /22c86%28.0
  Stretching7 1:20:00
  Strength2 37:513.8
  Total7 7:38:19 31.55 50.77 67619 /22c86%79.9
  [1-5]7 6:14:17

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MoTuWeThFrSaSu

Sunday Dec 4, 2016 #

Event: QOC Patapsco Hilton
 
11 AM

Orienteering 1:22:54 intensity: (7 @1) + (35:07 @2) + (38:09 @3) + (9:31 @4) *** 10.85 km (7:39 / km) +470m 6:17 / km
ahr:156 max:188 spiked:19/22c shoes: Icebug Spirit6 OLX

Blue course at Patapsco. Took it easy because my back was feeling irritated this morning and unsure about recent ankle and knee issues. As it turns out none of those were bothering me during the run. Generally nice forest but it was also very rocky underneath a thick layer of leaves, so no chance to relax.

Stretching 8:00 [0]


Blue - Splits

Saturday Dec 3, 2016 #

3 PM

Running 32:04 [2] 2.86 mi (11:13 / mi) +13m 11:03 / mi
ahr:148 max:174 shoes: Nimbus 17 blue

knee seems a lot better today.

Stretching 5:00 [0]

Friday Dec 2, 2016 #

12 PM

Running 50:13 intensity: (1:49 @1) + (47:59 @2) + (25 @3) 5.59 mi (8:59 / mi) +53m 8:44 / mi
ahr:137 max:173 shoes: Nimbus 17 blue

knee still bothering me.

Stretching 22:00 [0]

Thursday Dec 1, 2016 #

4 PM

Running 40:18 intensity: (4:50 @1) + (35:28 @2) 4.34 mi (9:17 / mi) +82m 8:46 / mi
ahr:135 max:148 shoes: Nimbus 17 blue

around NIH. left knee is bothering me all of a sudden, below kneecap. at least the ankle seems almost all good.

Running 23:55 intensity: (9:53 @1) + (14:02 @2) 1.86 mi (12:52 / mi) +26m 12:19 / mi
ahr:154 max:168 shoes: Nimbus 17 blue

with Samantha

Stretching 5:00 [0]

Wednesday Nov 30, 2016 #

11 AM

Strength 18:47 [1]
ahr:82 max:106

Running 42:03 intensity: (1:11 @1) + (40:52 @2) 4.0 mi (10:31 / mi)
ahr:140 max:169 shoes: Nimbus 17 blue

Stretching 18:00 [0]

Monday Nov 28, 2016 #

11 AM

Strength 19:04 [1]
ahr:86 max:123

Running 36:04 intensity: (1:24 @1) + (34:40 @2) 4.07 mi (8:52 / mi) +31m 8:40 / mi
ahr:139 max:153 shoes: Nimbus 17 blue

Stretching 18:00 [0]

5 PM

Running 32:57 intensity: (4:02 @0) + (7:15 @1) + (21:40 @2) 2.09 mi (15:46 / mi) +1m 15:44 / mi
ahr:153 max:168 shoes: Nimbus 17 blue

With the girls at the track. Eliza and I did a mile, then took a break, and restarted with Samantha when she came around again.

Stretching 4:00 [0]

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