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Training Log Archive: ken

In the 7 days ending Nov 10, 2008:

activity # timemileskm+mload
  Running6 3:40:34 26.05(8:28) 41.92(5:16)61.4
  Stretching6 55:00
  Orienteering1 53:06 5.33(9:57) 8.58(6:11) 20017 /17c100%28.2
  Total6 5:28:40 31.38 50.51 20017 /17c100%89.6
  [1-5]6 4:33:40
averages - sleep:5

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TuWeThFrSaSuMo

Monday Nov 10, 2008 #

Running 45:35 intensity: (3:18 @1) + (37:54 @2) + (4:23 @3) 5.48 mi (8:19 / mi)
ahr:146 max:163 (sick) shoes: Nike Air Max 360 II

Stretching 12:00 [0]

Sunday Nov 9, 2008 #

Event: QOC: Little Bennett
 

Note
(sick)

out at Little Bennet but didn't run. instead did the streamer-o with the girls, who seemed to enjoy it. we saw deer and got stickers anyway:-)

feeling somewhat better by the evening.

Saturday Nov 8, 2008 #

Event: QOC: Little Bennett - Night-O
 

Orienteering race (night-o) 53:06 intensity: (45 @1) + (3:18 @2) + (10:23 @3) + (38:21 @4) + (19 @5) *** 8.58 km (6:11 / km) +200m 5:32 / km
ahr:167 max:194 spiked:17/17c (sick) shoes: VJ Falcon spikes 2007

awesome! let's do more of this. feeling slightly whacked out all day, took some tylenol before leaving home. apparently daddy-o doesn't do night-o.

Running warm up/down 8:16 intensity: (38 @1) + (7:38 @2) 0.78 mi (10:36 / mi)
ahr:143 max:155 shoes: VJ Falcon spikes 2007

Stretching 5:00 [0]


Long Advanced - Splits

Friday Nov 7, 2008 #

Running 33:39 intensity: (3:42 @1) + (27:42 @2) + (2:15 @3) 3.97 mi (8:29 / mi)
ahr:145 max:160 (sick) shoes: Nike Air Max 360 II

easy day, caught the girls' cold.

Stretching 11:00 [0]

Thursday Nov 6, 2008 #

Running warm up/down 16:08 intensity: (24 @1) + (12:17 @2) + (3:27 @3) 1.9 mi (8:29 / mi)
ahr:158 max:180 shoes: nike free

Running intervals 24:17 intensity: (20 @1) + (3:10 @2) + (2:54 @3) + (17:53 @4) 3.48 mi (6:59 / mi)
ahr:167 max:178 shoes: nike free

3x (~1mi grass loops, ~0.17 easy jog between). felt pretty good. probably best on the second one.
6:03, 2:10
6:00, 2:17
5:57, 1:48
C • 3x6min mile? 2

Running warm up/down 13:31 intensity: (11 @1) + (6:18 @2) + (7:02 @3) 1.53 mi (8:50 / mi)
ahr:153 max:161 shoes: nike free

Stretching 12:00 [0]

Note

was going to try to get a new battery in time for night-o, but without many options, I decided to try recharging my old one again. we'll see if it's really dying or I just screwed up the charge somehow last time. not sure why I never tried that before. fingers crossed.

Wednesday Nov 5, 2008 #

Running 38:08 intensity: (8:24 @1) + (21:05 @2) + (4:16 @3) + (4:21 @4) + (2 @5) 3.96 mi (9:38 / mi)
ahr:138 max:183 shoes: Nike Air Max 360 II

late night around bulls run, right after "dinner" at minibar. not exactly the place to go for carbo-loading, but awesome anyway.
C • happy birfday! 4

Stretching 5:00 [0]

Tuesday Nov 4, 2008 #

Running (grass) 41:00 intensity: (27 @1) + (23:52 @2) + (7:18 @3) + (9:23 @4) 4.95 mi (8:17 / mi)
ahr:156 max:177 slept:5.0 shoes: Adidas Adizero XT

Stretching 10:00 [0]

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