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Training Log Archive: ken

In the 7 days ending Oct 19, 2014:

activity # timemileskm+mload
  Bike3 2:53:41 16.29 26.22 15319.2
  Running3 2:37:04 16.88(9:18) 27.17(5:47) 31237.3
  Elliptical1 1:03:018.7
  Stretching7 55:00
  Running +kids1 24:02 1.99(12:05) 3.2(7:30) 292.0
  Strength2 24:022.4
  Orienteering1 18:10 2.61(6:57) 4.2(4:19) 3021 /23c91%9.8
  Total9 8:35:00 37.77 60.78 52421 /23c91%79.5
  [1-5]8 7:36:00
averages - sleep:6.3

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MoTuWeThFrSaSu

Sunday Oct 19, 2014 #

Event: QOC Meadowood-CANCELLED
 
12 PM

Running long (trail) 1:26:58 intensity: (9:41 @1) + (1:17:17 @2) 9.0 mi (9:40 / mi) +288m 8:47 / mi
ahr:147 slept:6.0 shoes: Nimbus 15 yellow

Slow easy run in rock creek. Progressed from feeling hungover to pretty good to tired again. I was careful with the ankle and it never really bothered me, though it is not back to normal yet.

Stretching 8:00 [0]

10 PM

Stretching (roller) 5:00 [0]

Saturday Oct 18, 2014 #

3 PM

Bike 1:08:41 intensity: (50:03 @1) + (18:38 @2) 16.29 mi (14.2 mph) +153m
ahr:123 slept:7.5

to Georgetown. low energy.

Friday Oct 17, 2014 #

1 PM

Strength 9:59 intensity: (9:50 @1) + (9 @2)
ahr:92 max:126

Running intervals 55:54 intensity: (8:13 @1) + (29:41 @2) + (18:00 @4) 6.56 mi (8:31 / mi)
ahr:151 max:175 shoes: Nimbus 15 yellow

easy-ish intervals on the treadmill, felt harder than it should have. 4x .75 @6:00.

Stretching 9:00 [0]

Thursday Oct 16, 2014 #

2 PM

Bike 55:00 [1]
ahr:97 max:110 slept:7.0

Stretching 7:00 [0]

6 PM

Running +kids 24:02 intensity: (4:00 @0) + (20:02 @1) 1.99 mi (12:05 / mi) +29m 11:33 / mi
shoes: Nimbus 15 yellow

Running with Samantha, her idea. We tried to go to the track but there was a football game, so we did 4/1 min run/walk around the neighborhood. We weren't trying for any particular pace, but it seemed like she was moving well. it was pretty dark by the end, but at least she had a headlamp. Ankle felt good.

Wednesday Oct 15, 2014 #

Note

NAOC photos (or better quality here), and also the ones you've really been waiting for:)
1 PM

Strength 14:03 [1]
ahr:103 max:144 slept:7.0

Elliptical 1:03:01 intensity: (38:36 @1) + (24:25 @2)
ahr:121 shoes: Nimbus 15 yellow

Stretching 10:00 [0]

Tuesday Oct 14, 2014 #

12 PM

Bike 50:00 [1]
ahr:91 max:99 slept:5.5

Stretching 8:00 [0]

Monday Oct 13, 2014 #

10 AM

Running warm up/down 14:12 intensity: (1:37 @1) + (10:15 @2) + (1:35 @3) + (45 @4) 1.32 mi (10:46 / mi) +24m 10:11 / mi
ahr:140 max:177 slept:4.75 shoes: Nimbus 15 yellow

didn't sleep very well last night. trouble falling asleep with some stomach rumbling (too much turkey+pie+pie at the banquet maybe), and then woke up just a few hours later, taking that opportunity to stress about munchkin/stuff logistical issues caused by the remote quarantine location. eventually got back to sleep for another two hours before Eliza started kicking me.

Orienteering race 18:10 intensity: (52 @2) + (4:10 @3) + (12:48 @4) + (20 @5) *** 4.2 km (4:19 / km) +30m 4:10 / km
ahr:168 max:178 spiked:21/23c shoes: Nimbus 15 yellow

A little sleepy, but mostly tired from yesterday, as I imagine most people were. Wore the active ankle just in case there was any side-hill running, but there wasn't really, so I was fine in that department. Only two problems, first when I missed the cut-through into 7 (it seems a little problematic to selectively map driveways in olive green)...I was originally going come in from the right to avoid that possibility, but then saw it was extra climb. Then I made a bad choice with too much zig-zagging to 16.
C • Injured??? 2

Stretching 8:00 [0]


Sprint - Course 5a - Splits

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