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Training Log Archive: ken

In the 7 days ending Oct 29, 2018:

activity # timemileskm+mload
  Running5 2:49:20 18.58(9:07) 29.9(5:40) 35834.5
  Orienteering1 1:57:28 9.75(12:03) 15.69(7:29) 61724 /26c92%50.1
  Strength4 1:18:057.8
  Elliptical1 1:08:1511.9
  Stretching6 47:00
  Cross training1 10:001.0
  Total7 8:10:08 28.33 45.59 97524 /26c92%105.3
  [1-5]7 7:23:08

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TuWeThFrSaSuMo

Monday Oct 29, 2018 #

5 PM

Running 23:36 intensity: (9 @1) + (16:14 @2) + (7:13 @3) 2.02 mi (11:41 / mi) +27m 11:13 / mi
ahr:151 max:162

Around the neighborhood with Samantha. Her XC season is over already, so I'm back to prodding her to get out a few times a week.

Stretching 7:00 [0]

sore quads today

Sunday Oct 28, 2018 #

Event: Susquehanna Stumble XX - Pine Grove Furnace State Park
 
Event: Harriman Orienteering Festival
 
10 AM

Running warm up/down 9:12 intensity: (4:12 @1) + (5:00 @2) 0.74 mi (12:26 / mi) +18m 11:34 / mi
ahr:129 max:148 shoes: Icebug Spirit6 OLX

Orienteering race 1:57:28 intensity: (49 @1) + (21:11 @2) + (57:36 @3) + (37:52 @4) *** 15.69 km (7:29 / km) +617m 6:15 / km
ahr:161 max:176 spiked:24/26c shoes: Icebug Spirit6 OLX

SVO Stumble. Was supposed to be on a plane all day today, but this seems like an upgrade. Couldn't have made it up to Harriman. First real race this fall, but I felt pretty good except for an expected amount of suffering on the long climbs. Started conservatively, with the goal of not hurting myself. Ryan S ran off ahead of everyone but presumably got lost somewhere after the first (trail) control. Together with Sam and Jon from the beginning, Sam dropped off around one-third and Jon two-thirds of the course. Lots of contouring between charcoal platforms, and I was nervous about that towards the end, but it worked out ok. Forest was mostly nice.
C • Tea towel 3

Running warm up/down 5:02 intensity: (1 @1) + (5:01 @2) 0.35 mi (14:23 / mi) +45m 10:15 / mi
ahr:141 max:148 shoes: Icebug Spirit6 OLX

Stretching 5:00 [0]


Long stumble - Splits

Friday Oct 26, 2018 #

12 PM

Strength 27:48 [1]
ahr:71 max:92

Running 48:44 intensity: (14 @1) + (48:30 @2) 5.68 mi (8:35 / mi) +75m 8:15 / mi
ahr:151 max:166 shoes: Nimbus 20

Stretching 10:00 [0]

Thursday Oct 25, 2018 #

8 AM

Cross training 10:00 [1]

12 PM

Strength 9:05 [1]
ahr:56 max:78

Elliptical 1:08:15 intensity: (17:36 @1) + (50:23 @2) + (16 @3)
ahr:130 max:158 shoes: Nimbus 20

Stretching 9:00 [0]

Wednesday Oct 24, 2018 #

1 PM

Strength 9:14 [1]
ahr:68 max:94

Running 35:32 intensity: (1:42 @1) + (32:42 @2) + (1:08 @3) 4.11 mi (8:39 / mi) +85m 8:08 / mi
ahr:145 max:159 shoes: Nimbus 20

Stretching 9:00 [0]

Tuesday Oct 23, 2018 #

12 PM

Strength 31:58 [1]
ahr:74 max:91

Running 47:14 intensity: (4:09 @1) + (43:05 @2) 5.68 mi (8:19 / mi) +109m 7:51 / mi
ahr:141 max:155 shoes: Nimbus 20

Stretching 7:00 [0]

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