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Training Log Archive: ken

In the 7 days ending Jun 6, 2022:

activity # timemileskm+mload
  Running4 1:47:35 9.74(11:03) 15.68(6:52) 13818.2
  Fake skiing1 1:16:06 10.86(8.6/h) 17.48(13.8/h) 2112.6
  Orienteering1 1:03:56 5.99(10:40) 9.64(6:38) 10724 /26c92%34.7
  Strength3 35:143.5
  Stretching6 33:00
  Total6 5:15:51 26.59 42.79 26624 /26c92%69.1
  [1-5]6 4:42:51

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TuWeThFrSaSuMo

Sunday Jun 5, 2022 #

Event: QOC Jug Bay
 
11 AM

Orienteering race 1:03:56 intensity: (29 @1) + (2:26 @2) + (12:33 @3) + (48:11 @4) + (17 @5) *** 5.99 mi (10:40 / mi) +107m 10:07 / mi
ahr:161 max:172 spiked:24/26c shoes: Icebug Spirit7 #2

Mostly alone except for part of the middle scatter loop when I was chasing Turner. He had skipped one on the way out so I passed him when he left the road run-in to get it. Nice weather and it felt fine to push a little harder. Not redline yet, but more like "orange line". Joe killed it as usual but at least I beat him by 1s on every drinking split... Right foot has been sore but didn't bother me.
http://routes.qocweb.org/cgi-bin/reitti.pl?act=map...

Stretching 3:00 [0]

C • Drinking splits 2

Blue - Splits

Saturday Jun 4, 2022 #

6 AM

Fake skiing 1:16:06 intensity: (25:43 @1) + (50:23 @2) 10.86 mi (8.6 mph) +21m
ahr:125 max:149 shoes: Skikes

This was meant to be an easy session, and it started out that way but the weather was nice and the paths were empty this early, so I went farther than usual into DC. Worked the arms a bit harder than the legs. The path in Meadowbrook park was still totally flooded in some areas, and the bridges are kind of hazardous, so I'm probably done with that section. Going without the crash-padded shorts for the first time made for a lot less sweatiness, but it feels like knee and elbow pads are still worth the discomfort.

Stretching 10:00 [0]

Friday Jun 3, 2022 #

5 PM

Running 30:26 intensity: (15:04 @1) + (15:22 @2) 2.86 mi (10:38 / mi) +31m 10:18 / mi
ahr:119 max:135 shoes: Nimbus 22 grey

with Samantha

Stretching 5:00 [0]

Thursday Jun 2, 2022 #

6 PM

Strength 18:22 [1]
ahr:76 max:119

Running 21:48 intensity: (3:22 @1) + (18:26 @2) 2.14 mi (10:11 / mi) +25m 9:50 / mi
ahr:124 max:136 shoes: Nimbus 22 grey

with Eliza

Stretching 5:00 [0]

Wednesday Jun 1, 2022 #

5 PM

Strength 10:01 [1]
ahr:77 max:91

Running 32:56 intensity: (11:04 @1) + (21:52 @2) 2.59 mi (12:43 / mi) +57m 11:54 / mi
ahr:122 max:139 shoes: Nimbus 22 grey

Rock creek with Samantha

Stretching 5:00 [0]

Tuesday May 31, 2022 #

6 PM

Strength 6:51 [1]
ahr:80 max:92

Running 22:25 intensity: (3:52 @1) + (18:33 @2) 2.15 mi (10:26 / mi) +25m 10:04 / mi
ahr:124 max:135 shoes: Nimbus 22 grey

with Eliza

Stretching 5:00 [0]

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