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Training Log Archive: ken

In the 7 days ending Dec 5, 2022:

activity	#	time	miles		km		+m	load
Fake skiing	2	1:23:32	9.61	(6.9/h)	15.47	(11.1/h)	94	17.0
Orienteering	1	1:12:35	5.49	(13:13)	8.84	(8:13)	351	29.4
Strength	2	1:00:35						6.1
Running	2	44:36	3.8	(11:44)	6.12	(7:18)	47	6.3
Stretching	6	34:00
Elliptical	1	20:00						2.1
Total	6	5:15:18	18.9		30.42		491	60.9
[1-5]	6	4:41:18

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Sunday Dec 4, 2022 #

Event: QOC Patapsco CCBC: Mid Atlantic Championships

10 AM

Orienteering 1:12:35 8.84 km (8:13 / km) +351m 6:51 / km
ahr:149 max:166 shoes: Icebug Spirit7 #2

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

C • Training targets idea 2

Stretching 3:00 [0]

Red - Splits

Saturday Dec 3, 2022 #

1 PM

Running 15:01 1.35 mi (11:07 / mi)
ahr:116 max:126 shoes: Nimbus 23

Stretching 5:00 [0]

Friday Dec 2, 2022 #

12 PM

Elliptical 10:00 [1]
ahr:100 max:114 shoes: Nimbus 23

Strength 41:20 [1]
ahr:92 max:113

Elliptical 10:00
ahr:113 max:124 shoes: Nimbus 23

Stretching 13:00 [0]

Thursday Dec 1, 2022 #

6 PM

Fake skiing 40:32 5.04 mi (7.5 mph) +52m
ahr:125 max:157 shoes: fake skate skis

Some of Little Falls is closed to cars again, so I did that, and then some CCT, and then ventured into Kenwood, which is actually great. Very nice pavement and all the professionally-installed Christmas lights helped when my headlight started dying and I had to switch it to blinky mode.

Stretching 5:00 [0]

Wednesday Nov 30, 2022 #

6 PM

Strength 19:15 [1]
ahr:80 max:103

Running 29:35 2.45 mi (12:04 / mi) +47m 11:24 / mi
ahr:120 max:134 shoes: Nimbus 23

with Samantha

Stretching 3:00 [0]

Tuesday Nov 29, 2022 #

8 PM

Fake skiing 43:00 4.57 mi (6.4 mph) +42m
ahr:120 max:151 shoes: fake classic skis

I waited around to run with Samantha but then she had excuses.

Stretching 5:00 [0]

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