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Training Log Archive: ken

In the 7 days ending Sep 19, 2021:

activity # timemileskm+mload
  Running5 2:00:15 11.23(10:42) 18.07(6:39) 23419.5
  Orienteering1 1:15:16 5.46(13:47) 8.79(8:34) 23318.5
  Bike1 58:01 8.62(8.9/h) 13.87(14.3/h) 755.8
  Strength3 54:175.4
  Stretching5 53:00
  Cross training1 5:000.5
  Total7 6:05:49 25.31 40.73 54249.8
  [1-5]7 5:12:49

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MoTuWeThFrSaSu

Sunday Sep 19, 2021 #

Event: QOC Lake Accotink
 
11 AM

Orienteering 1:15:16 intensity: (1:43 @1) + (55:28 @2) + (18:05 @3) 8.79 km (8:34 / km) +233m 7:34 / km
ahr:143 max:158 shoes: Icebug Spirit7 #2

Jogging around the red course, testing my foot. As usual it is not bad, not great. I enjoyed the course more than expected though, it seemed like a good use of the terrain.

Running 3:38 [2] 0.34 mi (10:41 / mi) +30m 8:22 / mi
ahr:126 max:147 shoes: Nimbus 22 grey

Stretching 5:00 [0]


Red - Splits

Saturday Sep 18, 2021 #

3 PM

Cross training 5:00 [1]

Friday Sep 17, 2021 #

5 PM

Strength 34:21 [1]
ahr:73 max:98

Running 25:40 intensity: (9:13 @1) + (16:27 @2) 2.39 mi (10:44 / mi) +43m 10:10 / mi
ahr:125 max:147 shoes: Nimbus 22 grey

With Eliza

Stretching 18:00 [0]

Thursday Sep 16, 2021 #

2 PM

Running 29:59 intensity: (23:31 @1) + (6:28 @2) 2.06 mi (14:33 / mi) +36m 13:48 / mi
ahr:115 max:130 shoes: Nimbus 22 grey

with Samantha. Started thundering and then sprinkling, and finally pouring by the time we got back to the car.

Stretching 7:00 [0]

Wednesday Sep 15, 2021 #

6 PM

Strength 10:54 [1]
ahr:69 max:90

Running 30:20 intensity: (6:24 @1) + (23:56 @2) 3.23 mi (9:24 / mi) +60m 8:53 / mi
ahr:127 max:143

Stretching 18:00 [0]

Tuesday Sep 14, 2021 #

6 PM

Strength 9:02 [1]
ahr:69 max:104

Running 30:38 intensity: (5:57 @1) + (24:41 @2) 3.21 mi (9:32 / mi) +64m 8:59 / mi
ahr:129 max:149

C • SpaceX Dragon Inspiration4 crew launch tonight 1

Stretching 5:00 [0]

Monday Sep 13, 2021 #

4 PM

Bike 58:01 intensity: (58:00 @1) + (1 @3) 8.62 mi (8.9 mph) +75m
ahr:79 max:103

with Samantha

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