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Training Log Archive: ken

In the 7 days ending May 7, 2018:

activity # timemileskm+mload
  Running6 3:22:53 22.85(8:53) 36.77(5:31) 40437.2
  Orienteering2 2:34:57 11.18(13:52) 17.99(8:37) 48424 /25c96%26.9
  Bike1 1:55:09 17.49(9.1/h) 28.15(14.7/h) 1348.5
  Strength7 1:32:289.3
  Stretching7 59:00
  Elliptical1 20:012.2
  Total10 10:44:28 51.52 82.91 102224 /25c96%84.2
  [1-5]10 8:57:28

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TuWeThFrSaSuMo

Monday May 7, 2018 #

12 PM

Strength 6:33 [1]
ahr:68 max:95

Running 36:54 intensity: (8:30 @1) + (28:24 @2) 4.04 mi (9:08 / mi) +68m 8:41 / mi
ahr:130 max:144 shoes: Nimbus 18

Stretching 10:00 [0]

Sunday May 6, 2018 #

Event: QOC Pohick Bay
 
10 AM

Running 6:43 intensity: (1:05 @1) + (5:38 @2) 0.62 mi (10:50 / mi) +4m 10:37 / mi
ahr:130 max:145 shoes: Icebug Spirit6 OLX

Orienteering 1:01:37 intensity: (34 @1) + (54:17 @2) + (6:24 @3) + (22 @4) *** 7.95 km (7:45 / km) +249m 6:42 / km
ahr:147 max:168 spiked:15/16c shoes: Icebug Spirit6 OLX

blue course. solid navigation though maybe not working that hard, it kind of felt lazy like I was just out for a run. I have been somewhat timid about crashing through the forest recently, I guess hoping not to mess up my back or something else.

Orienteering 48:48 intensity: (1:41 @1) + (47:07 @2) 6.87 km (7:06 / km) +157m 6:22 / km
ahr:139 max:154 shoes: Icebug Spirit6 OLX

bonus loop, mostly forest the first half, mostly trails the second half.

Running 3:39 intensity: (29 @1) + (3:10 @2) 0.29 mi (12:35 / mi) +26m 9:52 / mi
ahr:135 max:147 shoes: Icebug Spirit6 OLX

3 PM

Strength 6:19 [1]
ahr:71 max:96

had some extra time while Eliza was in her tennis lesson, seemed like a waste to just sit there.

Elliptical 20:01 intensity: (17:52 @1) + (2:09 @2)
ahr:112 max:134 shoes: Nimbus 18

Stretching 5:00 [0]

5 PM

Bike 1:55:09 intensity: (40:00 @0) + (1:04:58 @1) + (10:09 @2) + (2 @3) 17.49 mi (9.1 mph) +134m
ahr:113 max:145

to Georgetown (Starbucks) with Samantha. the first half was mostly a workout for brake fingers. She did fine though, no whining. I was fairly cold, I should have had an extra layer or at least long sleeves.
C • Beast! 6

Blue - Splits

Saturday May 5, 2018 #

1 PM

Strength 30:12 intensity: (30:03 @1) + (9 @2)
ahr:72 max:127

Stretching 5:00 [0]

2 PM

Orienteering 44:32 intensity: (8:00 @0) + (36:26 @1) + (6 @2) ** 3.17 km (14:03 / km) +78m 12:31 / km
ahr:96 max:125 spiked:9/9c shoes: Nimbus 18

Running an old yellow course (from Boris' 2014 event) with Samantha. We got rained on but not really wet.

Friday May 4, 2018 #

12 PM

Strength 6:46 [1]
ahr:62 max:79

Running 34:53 intensity: (8:35 @1) + (26:18 @2) 4.06 mi (8:36 / mi) +77m 8:07 / mi
ahr:135 max:152 shoes: Nimbus 18

Stretching 11:00 [0]

Thursday May 3, 2018 #

12 PM

Strength 6:40 [1]
ahr:67 max:92

Running 35:45 intensity: (9:39 @1) + (26:06 @2) 4.06 mi (8:48 / mi) +69m 8:22 / mi
ahr:129 max:147 shoes: Nimbus 18

Stretching 10:00 [0]

Wednesday May 2, 2018 #

12 PM

Strength 29:19 [1]
ahr:74 max:101

Running 47:12 intensity: (4:07 @1) + (39:30 @2) + (3:35 @3) 5.63 mi (8:23 / mi) +76m 8:03 / mi
ahr:142 max:163 shoes: Nimbus 18

Stretching 8:00 [0]

Tuesday May 1, 2018 #

12 PM

Strength 6:39 [1]
ahr:65 max:106

Running 37:47 intensity: (8:02 @1) + (29:45 @2) 4.15 mi (9:06 / mi) +86m 8:33 / mi
ahr:129 max:144 shoes: Nimbus 18

Stretching 10:00 [0]

allergies are winning today

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