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Training Log Archive: ken

In the 7 days ending May 10, 2021:

activity # timemileskm+mload
  Orienteering3 1:50:12 8.17(13:29) 13.15(8:23) 26620 /28c71%29.9
  Running5 1:44:19 10.05(10:23) 16.18(6:27) 23918.0
  Stretching7 1:29:003.6
  Strength6 1:03:196.3
  Total12 6:06:50 18.22 29.33 50520 /28c71%57.9
  [1-5]9 4:46:50

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TuWeThFrSaSuMo

Monday May 10, 2021 #

5 PM

Strength 1:53 [1]
ahr:75 max:84

Running 25:28 intensity: (22:00 @1) + (3:28 @2) 1.99 mi (12:48 / mi) +15m 12:30 / mi
ahr:111 max:144 shoes: Nimbus 22 blue

Rock creek with Samantha!
7 PM

Strength 8:40 [1]
ahr:77 max:94

Stretching 9:00 [3]

Sunday May 9, 2021 #

Event: QOC Fountainhead West
 
1 PM

Strength 30:00 [1]

5 PM

Stretching 9:00 [0]

Strength 9:00 [1]

Running 30:30 intensity: (4:33 @1) + (25:57 @2) 3.22 mi (9:28 / mi) +66m 8:55 / mi
ahr:129 max:145 shoes: Nimbus 22 blue

Stretching 7:00 [0]

Saturday May 8, 2021 #

8 AM

Running 9:34 intensity: (1:16 @1) + (7:57 @2) + (21 @3) 0.89 mi (10:45 / mi) +13m 10:17 / mi
ahr:134 max:151 shoes: Icebug Spirit7 #2

Orienteering 59:47 intensity: (2:43 @1) + (24:51 @2) + (28:53 @3) + (3:20 @4) **** 7.23 km (8:16 / km) +59m 7:57 / km
ahr:148 max:172 spiked:6/13c shoes: Icebug Spirit7 #2

TT Middle, pre-running. This was tough, and I messed up the first one pretty badly. And then it became entertaining to keep track of how many I actually hit cleanly. If I could re-run, I think I would focus on going straighter.

http://routes.qocweb.org/cgi-bin/reitti.pl?act=map...

Running 3:52 [2] 0.37 mi (10:28 / mi) +19m 9:03 / mi
ahr:155 max:180 shoes: Icebug Spirit7 #2

C • Wallops barium vapor release launch Sun, May 9 29

Middle Blue - Splits

Friday May 7, 2021 #

5 PM

Orienteering 16:51 intensity: (10:23 @1) + (6:10 @2) + (18 @3) 1.22 mi (13:49 / mi) +31m 12:48 / mi
ahr:113 max:155 shoes: Nimbus 22 blue

Picking up some sprint controls with Samantha. We could pretty much drive to all the controls so it didn't take very long.
7 PM

Stretching 9:00 [0]

Thursday May 6, 2021 #

12 PM

Stretching 9:00 [0]

5 PM

Running 4:44 intensity: (1:31 @1) + (3:13 @2) 0.32 mi (14:39 / mi) +51m 9:49 / mi
ahr:119 max:133

Orienteering 33:34 intensity: (2:48 @1) + (20:12 @2) + (9:44 @3) + (49 @4) + (1 @5) *** 3.96 km (8:29 / km) +176m 6:56 / km
ahr:143 max:170 spiked:14/15c shoes: Icebug Spirit7 #2

GFVA with Boris, Will, and Eric.
C • Uncontrolled re-entry of Chinese Long March rocket body 14
C • Training, but not trialing? 1

Wednesday May 5, 2021 #

2 PM

Stretching 8:00 [0]

6 PM

Strength 8:46 [1]
ahr:66 max:86

Running 30:11 intensity: (3:15 @1) + (25:16 @2) + (1:34 @3) + (6 @4) 3.26 mi (9:15 / mi) +76m 8:38 / mi
ahr:134 max:160

Stretching 8:00 [0]

Tuesday May 4, 2021 #

8 AM

Stretching 30:00 [0]

Strength 5:00 [1]

PT

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