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Training Log Archive: ken

In the 7 days ending Jun 25, 2011:

activity # timemileskm+mload
  Running4 1:57:56 12.62(9:21) 20.32(5:48) 37121.5
  Elliptical3 1:47:0417.1
  Orienteering1 1:22:43 8.1(10:13) 13.04(6:21) 37920c44.1
  Stretching5 57:00
  Strength2 41:334.2
  Total5 6:46:16 20.73 33.35 75020c86.9
  [1-5]5 5:49:16
averages - sleep:6.2 rhr:41

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SuMoTuWeThFrSa

Saturday Jun 25, 2011 #

Event: WPOC Keystone Capers A-event
 
9 AM

Running warm up/down 5:46 intensity: (26 @1) + (32 @2) + (2:32 @3) + (2:10 @4) + (6 @5) 0.64 mi (9:01 / mi) +25m 8:02 / mi
ahr:162 max:179 slept:7.0 shoes: VJ Falcon spikes 2009

Stretching 5:00 [0]

Orienteering race 1:22:43 intensity: (28 @1) + (1:30 @2) + (23:16 @3) + (57:29 @4) *** 13.04 km (6:21 / km) +379m 5:32 / km
ahr:167 max:177 20c shoes: VJ Falcon spikes 2009

Going into this, I wasn't sure how my ankle would feel, so I took it pretty cautiously, especially in the areas of knee-high green stuff that was hiding logs and things. It helped that the trails and forest floor were pretty soft, and the ankle never really bothered me. I'm sure it also helped that I've been taking aleve for any inflammation.

Enjoyed the course more than I expected to, given that I don't like green stuff and was planning for the whole weekend to be HTFU training. some nice bits of forest in there, and the map seemed good.

routegadget

Running 1:48 intensity: (17 @1) + (1:31 @2) 0.13 mi (14:16 / mi)
ahr:137 max:142 shoes: VJ Falcon spikes 2009


Blue - Deer Lake - Saturday - Splits

Thursday Jun 23, 2011 #

Note
slept:5.0 (injured)

Ankle is improving but was achey today, maybe because I was tired. Will rest it until the weekend.

Wednesday Jun 22, 2011 #

11 AM

Elliptical 45:00 intensity: (12:40 @1) + (26:12 @2) + (6:08 @3)
ahr:138 max:160 slept:7.0 (injured) shoes: Nimbus 12 #2

Running 15:48 intensity: (3:06 @1) + (10:53 @2) + (1:49 @3) 1.89 mi (8:22 / mi) +27m 8:01 / mi
ahr:141 max:158 shoes: Nimbus 12 #2

Strength 21:00 [1]
ahr:107 max:146

core+legs

Stretching 12:00 [0]

Tuesday Jun 21, 2011 #

11 AM

Elliptical 30:03 intensity: (15:05 @1) + (14:58 @2)
ahr:129 max:140 slept:5.0 shoes: Nimbus 12 #2

Stretching 10:00 [0]

Monday Jun 20, 2011 #

11 AM

Elliptical 32:01 intensity: (27:28 @1) + (4:33 @2)
ahr:126 max:138 rhr:41 slept:7.5 shoes: Nimbus 12 #2

Running 16:21 intensity: (8:49 @1) + (7:32 @2) 1.82 mi (8:59 / mi) +26m 8:36 / mi
ahr:132 max:143 (injured) shoes: Nimbus 12 #2

I think I got a minor left ankle sprain sometime this weekend, I noticed it yesterday afternoon and it bothered me for the first few minutes of the run today. lower back has felt fine today.
C • left ankle 1

Strength 20:33 [1]

Stretching 15:00 [0]

Sunday Jun 19, 2011 #

12 PM

Running long (trail) 1:18:13 intensity: (26:47 @1) + (51:26 @2) 8.15 mi (9:36 / mi) +293m 8:38 / mi
ahr:136 max:153 slept:5.5 shoes: Nimbus 12 #2

easy run in rock creek. lower back has been hurting this weekend, stretching hip flexors (which I've neglected recently) is helping already.

Stretching 15:00 [0]

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