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Training Log Archive: ken

In the 7 days ending Oct 19, 2019:

activity # timemileskm+mload
  Orienteering2 2:39:52 10.14(15:46) 16.32(9:48) 38717 /19c89%38.4
  Running5 2:24:26 14.83(9:44) 23.87(6:03) 9426.1
  Strength5 2:12:3813.4
  Stretching4 34:001.0
  Cross training2 18:001.8
  X-Training1 10.0
  Total9 8:08:57 24.97 40.19 48117 /19c89%80.6
  [1-5]9 7:44:57

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SuMoTuWeThFrSa

Saturday Oct 19, 2019 #

Event: 2019 Orienteering USA Masters Nationals at the Older Dash
 
9 AM

Running warm up/down 19:16 intensity: (7:00 @1) + (12:16 @2) 1.4 mi (13:46 / mi)
ahr:107 max:152 shoes: Icebug Spirit 7 OLX

warmup jog before and after chairlift ride to the top. was worried about being cold on the lift but it was fine. Great views from the top, including snow-capped Mt Washington.

Orienteering 1:00:57 intensity: (15:41 @1) + (7:32 @2) + (20:27 @3) + (16:06 @4) + (1:11 @5) **** 6.9 km (8:50 / km) +236m 7:32 / km
ahr:149 max:193 spiked:17/19c shoes: Icebug Spirit 7 OLX

I think maybe this is my first masters nationals, a good run on red/M40. The terrain at the top was a bit of a surprise, but I hit 1 ok with some hesitation. Lots more hesitation on all the downhill legs, and lost some time running past 6. I had read the notes but didn't process the triangle rootstock thing, which would have helped on that one. Things went mostly smooth after that, though rocky steep stuff kept the speed kind of low. Just ahead of Will and Boris. RG
2 PM

X-Training 1 [1]
ahr:90 max:102

Samantha and I did the zip lines (her idea) and mountain coaster. The GoPro app made a cool video for us: https://youtu.be/ZiVypWK0nJ8

Red Saturday - Splits

Thursday Oct 17, 2019 #

12 PM

Strength 28:11 intensity: (27:57 @1) + (14 @2)
ahr:86 max:128

Cross training 8:00 [1]

Stretching 8:00 [0]

Wednesday Oct 16, 2019 #

11 AM

Strength 44:57 intensity: (44:23 @1) + (34 @2)
ahr:87 max:132

Running (treadmill) 43:22 intensity: (11:54 @1) + (17:28 @2) + (14:00 @3) 5.0 mi (8:40 / mi)
ahr:128 max:150 shoes: Nimbus 20 green

Stretching 13:00 [0]

Tuesday Oct 15, 2019 #

4 PM

Strength 23:16 [1]
ahr:83 max:116

Running 42:51 intensity: (24:59 @1) + (17:52 @2) 4.19 mi (10:14 / mi) +39m 9:56 / mi
ahr:123 max:135 shoes: Nimbus 20 green

from work to VW shop with TSS mem+zmr, which took the first ~20 mins. looks like I was a bit off on one (7) and forgot to circle another one entirely (9).

Stretching 3:00 [0]

Monday Oct 14, 2019 #

12 PM

Strength 24:27 intensity: (24:22 @1) + (5 @2)
ahr:81 max:127

Running 36:57 intensity: (10:00 @1) + (26:57 @2) 4.14 mi (8:55 / mi) +55m 8:34 / mi
ahr:128 max:155 shoes: Nimbus 20 green

Stretching 10:00 [1]

Sunday Oct 13, 2019 #

Event: QOC Gunston Hall
 
8 AM

Strength 11:47 [1]
ahr:82 max:99

11 AM

Running warm up/down 2:00 [1] 0.1 mi (20:00 / mi)
ahr:118 max:122 shoes: Icebug Spirit 7 OLX

Orienteering 30:53 intensity: (21 @1) + (19:03 @2) + (9:19 @3) + (2:10 @4) *** 4.65 km (6:38 / km) +71m 6:10 / km
ahr:152 max:175 shoes: Icebug Spirit 7 OLX

Brown course

Orienteering 1:08:02 intensity: (1:01:36 @1) + (6:26 @2) 4.76 km (14:17 / km) +80m 13:10 / km
ahr:106 max:137 shoes: Icebug Spirit 7 OLX

Orange with Samantha. Realized I need to encourage her to take the easy route choices even if they seem way longer to me. She is understandably much slower and more hesitant off-trail than an advanced orienteer.
3 PM

Cross training 10:00 [1]


Brown - Splits

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