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Training Log Archive: ken

In the 1 days ending May 20, 2012:

activity # timemileskm+mload
  Orienteering1 1:34:23 7.22(13:04) 11.62(8:07) 40417 /20c85%44.1
  Running1 29:57 3.71(8:04) 5.98(5:01) 512.6
  Stretching1 5:00
  Total1 2:09:20 10.93 17.6 40917 /20c85%56.7
  [1-5]1 2:04:18
averages - sleep:7 weight:166lbs

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Sunday May 20, 2012 #

10 AM

Running warm up/down 17:34 intensity: (5:15 @1) + (12:19 @2) 1.63 mi (10:47 / mi)
ahr:138 max:155 slept:7.0 weight:166lbs shoes: Nimbus 13

in order to keep up my volume and get a rested-3k and orienteering done this weekend, I opted to do them back-to-back. The UMBC track was nicely located for that, less than a mile from the QOC meet. it was also rubbery, well-marked, and empty. the only negative was that by the time I got there it was almost 11am, and almost 80F.

Running race 9:53 [5] 3.0 km (3:18 / km)
ahr:168 max:178 shoes: Nimbus 13

I hadn't thought much about a specific goal for this except to improve on last time, but after Ali's awesome run on Saturday it seemed like I had better not be slower than that. I aimed to run 80s, and rather than starting to suffer I continued to feel pretty good as the laps went on, and was tired but not dying at the end. So maybe I started too conservatively, but I didn't know what to expect given the heat.

This was my first track session with the Ambit, and I messed up taking lap 6 somehow, either by pressing lap for too long or also pressing stop, but the result was that the watch was stopped for 3s (which I've added back in) and my lap 5/6 times are a bit skewed. but at least the HR data is clean.

2s faster than two years ago, I guess it is technically a 3k PR. Only my fourth attempt ever, and slow relative to some of my other PRs, so plenty of room for improvement still.

Running warm up/down 2:30 [1] 0.22 mi (11:22 / mi) +5m 10:37 / mi
ahr:132 max:148 shoes: Nimbus 13

Orienteering race 1:34:23 intensity: (4 @0) + (50 @1) + (13:04 @2) + (1:04:52 @3) + (1:49:56 @4) *** 11.62 km (8:07 / km) +404m 6:55 / km
ahr:165 max:172 spiked:17/20c shoes: Inov-8 oroc 280

blue course, new area. I thought some parts of the terrain were pretty nice, though other parts were pretty green. escaped with surprisingly few scratches though. somewhat tired already from the track, and there was a fair amount of climb. I took it more as extra training than a serious race.

Stretching 5:00 [0]

Note

qstarz track, this time in armband. just now realized it was in 5s recording mode.

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