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Training Log Archive: ken

In the 7 days ending Oct 24, 2021:

activity # timemileskm+mload
  Running5 2:27:16 15.56(9:28) 25.04(5:53) 44725.7
  Orienteering1 1:32:39 5.05(18:21) 8.13(11:24) 33519.5
  Fake skiing1 1:30:29 9.45(6.3/h) 15.21(10.1/h) 1339.2
  Stretching5 50:00
  Strength3 43:494.4
  Cross training1 10:001.0
  Total7 7:14:13 30.06 48.38 91559.8
  [1-5]7 6:24:13

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MoTuWeThFrSaSu

Sunday Oct 24, 2021 #

Event: QOC Cunningham Falls
 
10 AM

Running warm up/down 9:25 intensity: (1:21 @1) + (8:04 @2) 0.55 mi (17:07 / mi) +104m 10:48 / mi
ahr:126 max:144 shoes: Icebug Spirit7 #2

Orienteering 1:32:39 intensity: (14:23 @1) + (1:06:39 @2) + (11:21 @3) + (16 @4) 8.13 km (11:24 / km) +335m 9:27 / km
ahr:135 max:165 shoes: Icebug Spirit7 #2

this was fun. some really nice forest, though other parts were pretty rocky or full of deadfall. I took it pretty easy. at least the courses were appropriately short. good updates to the map.
http://routes.qocweb.org/cgi-bin/reitti.pl?act=map...

Stretching 5:00 [0]

marked my frozen shoulder injuries as resolved. not full strength or full range but I have been crashing a lot in the forest without hurting them, so that's good enough for me.

Blue - Splits

Saturday Oct 23, 2021 #

7 AM

Fake skiing 30:26 [1] 2.22 mi (4.4 mph) +70m
ahr:94 max:113 shoes: downhill skates

Fake skiing 1:00:03 intensity: (58:17 @1) + (1:46 @2) 7.23 mi (7.2 mph) +63m
ahr:105 max:123 shoes: Skikes

Beach Drive and Rock Creek Trail bike path. The path was more fun (twisty) and less scary than I expected. It's also not too busy, cyclists mostly stick to the road. Balance may be improving.
3 PM

Cross training 10:00 [1]

Friday Oct 22, 2021 #

4 PM

Strength 7:09 [1]
ahr:72 max:84

Running 46:32 intensity: (6:47 @1) + (39:41 @2) + (4 @3) 5.19 mi (8:58 / mi) +122m 8:21 / mi
ahr:133 max:150 shoes: Nimbus 22 grey

Stretching 6:00 [0]

Thursday Oct 21, 2021 #

6 PM

Strength 22:31 [1]
ahr:71 max:92

Running 20:26 intensity: (13:15 @1) + (7:11 @2) 2.0 mi (10:13 / mi) +56m 9:24 / mi
ahr:115 max:131 shoes: Nimbus 22 grey

Stretching 18:00 [0]

Wednesday Oct 20, 2021 #

4 PM

Running 42:55 intensity: (5:44 @1) + (37:11 @2) 4.81 mi (8:55 / mi) +107m 8:21 / mi
ahr:132 max:146 shoes: Nimbus 22 grey

Strength 14:09 [1]
ahr:91 max:105

Stretching 8:00 [0]

Tuesday Oct 19, 2021 #

6 PM

Running 27:58 intensity: (10:25 @1) + (17:33 @2) 3.01 mi (9:17 / mi) +59m 8:46 / mi
ahr:121 max:137 shoes: Nimbus 22 grey

with Eliza!

Stretching 13:00 [0]

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