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Training Log Archive: ken

In the 7 days ending Nov 19, 2023:

activity	#	time	miles		km		+m				load
Running	4	2:17:36	14.0	(9:50)	22.53	(6:06)	216				32.1
Fake skiing	2	1:51:47	15.82	(8.5/h)	25.46	(13.7/h)	63				22.0
Strength	4	1:39:51									10.2
Elliptical	2	1:10:00									8.2
Orienteering	1	1:01:46	4.6	(13:26)	7.4	(8:21)	241	11 /	14c	78%	28.2
Stretching	4	23:00
Total	8	8:24:00	34.42		55.4		520	11 /	14c	78%	100.7
[1-5]	8	8:01:00

2:43

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Sunday Nov 19, 2023 #

Event: QOC Balls Bluff

10 AM

Orienteering 1:01:46 *** 7.4 km (8:21 / km) +241m 7:11 / km
ahr:142 max:159 spiked:11/14c shoes: VJ integrator 47

Nice woods and a fun course. Achey tired legs today, and deep leaves didn't help with trip hazards. A few stumbles despite not pushing very hard. Got new shoes in two sizes, wore the bigger ones today and they were mostly fine. Probably the smaller ones will be ok too. I like that they are a bit sturdier than the icebugs but might take some breaking in. Probably don't need the ankle support but the higher back might be good for the heel anyway.

I sent my 955 back to Garmin since the altimeter is dying, so running with my old 945 (also with a borked altimeter) and noticeably worse gps. The artistically mapped trails definitely need some adjustments too. On 10 I should have just used the parking lot as attack point.
http://routes.qocweb.org/cgi-bin/reitti.pl?act=map...

Stretching 3:00 [0]

Red - Splits

Saturday Nov 18, 2023 #

Note

Winter lights 5k

7 AM

Fake skiing 1:03:43 8.54 mi (8.0 mph)
ahr:127 max:139 shoes: fake classic skis

Awkward moment starting off with one boot not actually attached, a few hops and a knee down. A few witnesses. Restarted the watch. Later: “What’s that called?”

Strength 52:04
ahr:86 max:119

Got some more home gym toys. Latest things are a more solid step-up box and ceiling-bolted TRX straps. So a few new ways to hurt myself now, though I attempted not to.

Stretching 10:00 [0]

5 PM

Running 13:55 1.0 mi (13:56 / mi) +9m 13:32 / mi
ahr:113 max:123

Running 20:17 3.1 mi (6:33 / mi) +55m 6:12 / mi
ahr:158 max:167 shoes: Nimbus 24 blue

Winter lights 5k with the girls, except it was the first year they let me go ahead without them. Didn't take any persuasion though, they preferred to be alone with their motivational playlists.

Didn't want to run super fast because that usually breaks something (lower back and/or achilles were likely candidates), so no resting up. Plan was to start comfortably quick and settle into comfortably hard. That all went fine though it was almost twice as fast as my usual training pace these days. No mile markers in recent years, and some places the road was super dark (headlamp would have ruined the vibe though). Passed a few people in the first mile, and a couple more in the second, all breathing a lot harder. Heel didn't feel great, mostly a dull ache on the uphill parts. Warm enough (50F?) for short sleeves and gloves.

Girls did fine and had fun too.

https://mcrrc.org/race-result/run-under-the-lights...

C • Fast run! 2

Running 3:55 0.33 mi (11:56 / mi)
ahr:121 max:131

Friday Nov 17, 2023 #

4 PM

Elliptical 30:00
ahr:111 max:132

Stretching 5:00 [0]

Thursday Nov 16, 2023 #

7 AM

Fake skiing 48:04 7.28 mi (9.1 mph) +63m
ahr:121 max:144 shoes: fake skate skis

Still leafy, fewer acorns. Hopefully it gets cleaned up soon. Back to small wheels, it’s possible the skikes were making my heel worse. Felt tired, just like whenever the last time was that I also went before eating anything…

4 PM

Strength 5:54 [1]
ahr:73 max:90

Running 39:12 4.17 mi (9:25 / mi) +57m 9:02 / mi
ahr:123 max:140

Stretching 5:00 [0]

Wednesday Nov 15, 2023 #

5 PM

Strength 9:53 [1]
ahr:73 max:96

Running 30:11 2.95 mi (10:14 / mi) +55m 9:40 / mi
ahr:121 max:136

Tuesday Nov 14, 2023 #

4 PM

Elliptical 40:00 [1]
ahr:105 max:110

Strength 32:00
ahr:89 max:134

Running 30:06 2.46 mi (12:14 / mi) +40m 11:39 / mi
ahr:113 max:128 shoes: Nimbus 24 blue

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