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Training Log: ken

In the last 7 days:

activity # timemileskm+mload
  Strength5 2:18:5213.9
  Running3 2:17:59 15.47(8:55) 24.9(5:33) 20825.2
  Orienteering1 1:46:32 5.76(18:30) 9.27(11:30) 22416.6
  Downhill skiing1 1:15:00 71577.5
  Stretching4 55:00
  Elliptical1 45:154.6
  Bike1 25:12 3.01(7.2/h) 4.84(11.5/h) 432.5
  Hiking1 20:01 1.22(3.7/h) 1.96(5.9/h) 252.0
  Cross training1 10:001.0
  Total9 10:13:51 25.46 40.97 765673.3
  [1-5]9 9:18:51
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FrSaSuMoTuWeTh

Wednesday Feb 19 #

11 AM

Strength 32:24 intensity: (32:23 @1) + (1 @3)
ahr:80 max:111

Running 38:02 intensity: (9:50 @1) + (27:57 @2) + (15 @3) 4.15 mi (9:10 / mi) +66m 8:44 / mi
ahr:132 max:157 shoes: Nimbus 22

Navigabl up/down arrow exercise (11mins) from last month.

Stretching 14:00 [0]

Tuesday Feb 18 #

11 AM

Strength 39:59 [1]
ahr:89 max:120

Running 49:00 intensity: (10:51 @1) + (38:08 @2) + (1 @3) 5.66 mi (8:39 / mi) +69m 8:21 / mi
ahr:132 max:153 shoes: Nimbus 22

shorts and t-shirt...

Stretching 18:00 [0]

Monday Feb 17 #

10 AM

Orienteering 1:46:32 intensity: (46:50 @1) + (59:42 @2) 9.27 km (11:30 / km) +224m 10:15 / km
ahr:126 max:151 shoes: Icebug Spirit6 OLX

Checking control locations at Patapsco Granite for my event in may. I have Jan's course designs from the rained-out event last year, which I will try to use with only minor adjustments. Forest is nice, hopefully the grass won't have grown up very high by then.
4 PM

Bike 25:12 [1] 3.01 mi (7.2 mph) +43m
ahr:102 max:123

with Eliza

Sunday Feb 16 #

1 PM

Hiking 20:01 [1] 1.22 mi (3.7 mph) +25m
ahr:94 max:115

Strength 24:47 [1]
ahr:76 max:105

Elliptical 45:15 intensity: (44:20 @1) + (55 @2)
ahr:109 max:130

Saturday Feb 15 #

7 AM

Downhill skiing 1:15:00 [1] +7157m
ahr:76 max:107

2 PM

Strength 23:09 [1]
ahr:87 max:114

Stretching 10:00 [0]

Friday Feb 14 #

8 AM

Cross training 10:00 [1]

12 PM

Strength 18:33 [1]
ahr:72 max:103

Running 50:57 intensity: (4:35 @1) + (45:41 @2) + (41 @3) 5.66 mi (9:00 / mi) +73m 8:39 / mi
ahr:140 max:159 shoes: Nimbus 22

still having some intermittent problems with left arch. probably need to stretch more.

Stretching 13:00 [0]

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Injuries

L ArmOther428+days
TorsoLower Back Pain1,418+days
complete history

Training Targets

Jan 1 – Dec 31 (366d)
Total [1-5]420:00:00
actual:64:16:4615%
projected:470:31:32112%

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