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Training Log Archive: ken

In the 7 days ending Sep 18, 2016:

activity # timemileskm+mload
  Orienteering2 3:17:06 17.06(11:33) 27.45(7:11) 103219 /21c90%80.8
  Running5 2:43:08 16.44(9:55) 26.46(6:10) 42331.0
  Stretching5 1:00:00
  Total5 7:00:14 33.5 53.91 145519 /21c90%111.7
  [1-5]5 5:55:14

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MoTuWeThFrSaSu

Sunday Sep 18, 2016 #

9 AM

Running 12:13 intensity: (2:27 @1) + (9:46 @2) 1.0 mi (12:10 / mi) +83m 9:41 / mi
ahr:136 max:152 shoes: Inov-8 oroc 340

Orienteering race 1:27:45 intensity: (18:26 @2) + (1:06:51 @3) + (2:28 @4) **** 11.25 km (7:48 / km) +453m 6:30 / km
ahr:158 max:169 spiked:19/21c shoes: Inov-8 oroc 340

classic champs day 2. another solid slow run in nice forest. not sure about my straight-ish route choice to 14. lost some time lacking confidence on 15. 4th overall for 2 days, 2nd-5th all within a minute.

Running 5:04 intensity: (2:17 @1) + (2:47 @2) 0.29 mi (17:46 / mi) +1m 17:34 / mi
ahr:133 shoes: Inov-8 oroc 340

Stretching 12:00 [0]

Saturday Sep 17, 2016 #

11 AM

Running warm up/down 11:41 intensity: (1:15 @1) + (10:26 @2) 0.93 mi (12:36 / mi) +54m 10:40 / mi
ahr:136 max:154 shoes: Inov-8 oroc 340

Orienteering race 1:49:21 intensity: (10 @1) + (3:15 @2) + (29:05 @3) + (1:16:46 @4) + (5 @5) **** 16.2 km (6:45 / km) +579m 5:44 / km
ahr:167 max:181 shoes: Inov-8 oroc 340

classic champs day 1. some uncertainty to the first control, but got used to things and had a slow but pretty smooth run. TGIF buzzed by at 17. tripped a few times and broke my compass (again) on the way to 19. that was the second from my 2-pack of Suunto Arrows, maybe I need to try a different kind. Crappy gps track is from my qstarz logger in an armband, because my other logger wasn't working last time I tried it.

Running warm up/down 3:26 intensity: (2:22 @1) + (1:04 @2) 0.18 mi (19:23 / mi) +116m 6:23 / mi
ahr:121 max:139 shoes: Inov-8 oroc 340

Stretching 10:00 [0]

Thursday Sep 15, 2016 #

7 AM

Running 23:01 intensity: (5:00 @0) + (18:01 @1) 1.45 mi (15:52 / mi) +14m 15:25 / mi
ahr:106 max:120 shoes: Nimbus 17 blue

morning run with Samantha, who was low on energy. 3/1 run/walk

Stretching 5:00 [0]

Tuesday Sep 13, 2016 #

11 AM

Running 1:00:54 intensity: (1:05 @1) + (55:49 @2) + (4:00 @3) 6.96 mi (8:45 / mi) +101m 8:22 / mi
ahr:146 max:172 shoes: Nimbus 17 blue

Stretching 15:00 [0]

Monday Sep 12, 2016 #

2 PM

Running 46:49 intensity: (32 @1) + (28:36 @2) + (17:41 @3) 5.64 mi (8:18 / mi) +54m 8:04 / mi
ahr:151 max:163 shoes: Nimbus 17 blue

Stretching 18:00 [0]

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