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Training Log Archive: ken

In the 7 days ending Oct 7, 2019:

activity # timemileskm+mload
  Orienteering1 3:43:54 17.94(12:29) 28.87(7:45) 106130c85.9
  Running4 2:10:56 13.08(10:01) 21.05(6:13) 19322.2
  Strength5 1:20:238.0
  Stretching5 42:00
  Elliptical1 20:003.8
  X-Training1 15:001.5
  Cross training1 10:001.0
  Total7 8:42:13 31.02 49.92 125430c122.5
  [1-5]7 8:00:13

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Monday Oct 7, 2019 #

12 PM

Strength 10:36 intensity: (10:32 @1) + (4 @2)
ahr:93 max:128

X-Training 15:00 [1]
ahr:92 max:113

This started off as elliptical but the knees were too stiff for that, so I switched to a brisk walk on the treadmill.

Stretching 12:00 [0]

Sunday Oct 6, 2019 #

8 AM

Running warm up/down 9:39 intensity: (9:04 @1) + (35 @2) 0.43 mi (22:27 / mi) +40m 17:25 / mi
ahr:113 max:132 shoes: Icebug Spirit 7 OLX

Orienteering 3:43:54 intensity: (3:07 @1) + (47:05 @2) + (1:34:33 @3) + (1:18:09 @4) + (1:00 @5) **** 28.87 km (7:45 / km) +1061m 6:33 / km
ahr:160 max:182 30c shoes: Icebug Spirit 7 OLX

Highlander XX, Baileytown, Surebridge, Silvermine. Most of the time running with Boris, off and on with Will H, Joe, Will Hubsch and later Peter Z. Finished in 6th at the back of a Joe-Peter-Boris pack.

Ran pretty conservatively on the first loop and the trail leg, aiming to avoid any early face-plants. Still feeling ok on Surebridge, though I had to stop and re-tie both shoes, which had stretched out despite being pre-watered and pretty tight at the start. They were still snug in the front but it felt like my heels were starting to slip around and develop hot spots. Ripped a chunk of skin off my fingertip at the top of Fingerboard mtn when I stumbled while passing a tall rock. Lots of bleeding so I squeezed it with my thumb for a few minutes. Still dribbling when I took the pressure off but it eventually slowed and stopped. Was definitely feeling tired on the last loop, and the blueberry drained my motivation for running in a lot of places. Also enjoyed the usual blueberry-induced hamstring and calf cramping. I think the main limiting factor at the end was coordination, I felt like I was right on the edge of stumbling and was hesitant to push any harder.

I felt like the navigation went smoothly, we didn't really miss any controls, and took good or good-enough routes. I ate 5 GUs, all caffeinated, one before and every 45 minutes. Luckily not much traffic on the way home.

Friday Oct 4, 2019 #

7 AM

Strength 6:16 [1]
ahr:83 max:111

Cross training 10:00 [1]

5 PM

Running 23:46 intensity: (21:39 @1) + (2:07 @2) 1.95 mi (12:11 / mi) +30m 11:38 / mi
ahr:114 max:130 shoes: Nimbus 20 green

with Eliza!

Stretching 3:00 [0]

Thursday Oct 3, 2019 #

6 PM

Strength 11:42 [1]
ahr:81 max:104

Stretching 10:00 [0]

Wednesday Oct 2, 2019 #

12 PM

Strength 16:36 [1]
ahr:79 max:104

Running 48:34 intensity: (5:03 @1) + (43:31 @2) 5.09 mi (9:32 / mi) +62m 9:11 / mi
ahr:135 max:154 shoes: Nimbus 20 green

did the TSS 3DM arrow exercise and the first half of the ZMR exercise, which looked relevant for Harriman. It was hot (98 downtown?) but at least also relatively dry and windy. Back seems all good.

Stretching 10:00 [0]

Tuesday Oct 1, 2019 #

12 PM

Strength 35:13 [1]
ahr:84 max:110

Running 48:57 intensity: (4:23 @1) + (44:19 @2) + (15 @3) 5.61 mi (8:44 / mi) +61m 8:26 / mi
ahr:141 max:158 shoes: Nimbus 20 green

Elliptical 20:00 intensity: (2:04 @1) + (17:56 @2)
ahr:132 max:144 shoes: Nimbus 20 green

Stretching 7:00 [0]

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