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Training Log Archive: ken

In the 7 days ending Jan 30, 2011:

activity # timemileskm+mload
  Running6 2:23:48 14.96(9:37) 24.07(5:58) 13529.2
  Orienteering1 1:09:31 6.41(10:51) 10.31(6:44) 26212 /13c92%41.8
  Strength3 1:01:506.2
  Stretching6 55:00
  Bike1 5:180.5
  Total7 5:35:27 21.37 34.38 39712 /13c92%77.7
  [1-5]7 4:40:24
averages - sleep:7.3

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MoTuWeThFrSaSu

Sunday Jan 30, 2011 #

Event: QOC Prince William Forest Park, Happyland
 
11 AM

Running warm up/down 5:50 [2] 0.57 mi (10:14 / mi) +8m 9:49 / mi
ahr:158 max:182 shoes: VJ Falcon spikes 2009

Orienteering race 1:09:31 intensity: (41 @1) + (11 @2) + (4:30 @3) + (1:00:11 @4) + (3:58 @5) *** 10.31 km (6:44 / km) +262m 5:59 / km
ahr:172 max:184 spiked:12/13c shoes: VJ Falcon spikes 2009

qr video

I wasn't sure if I should try a shorter course since my right knee had still been sore friday and saturday. but ultimately I decided to take some aleve and go for it, assuming the snow would be somewhat forgiving. That worked out fine, and my knee didn't bother me during or afterwards. This was fun. it is a great area and the courses and conditions were very nice. I was happy with how I ran, especially considering I had some problems at the US champs here. It helped that the green stuff was thin and the snow contrast made the subtle contours easier to read (also more visible on video). I also felt pretty good physically, better than I would have expected given my current training level. Navigation was basically clean, I'd consider different route choices to 9/12/13 though.

C • You don't have any mistakes... 4
C • Mind if I use your video, g... 10

Stretching 7:00 [0]

1 PM

Note

big thanks to Glen Schorr for giving me a push up the icy park exit road. anyone else have problems getting cars out?

Blue - Splits

Friday Jan 28, 2011 #

11 AM

Bike warm up/down (stationary) 5:18 [1]
ahr:99 max:117 shoes: Nimbus 12

Running (treadmill) 26:33 [2] 3.02 mi (8:48 / mi)
ahr:144 shoes: Nimbus 12

Strength 10:49 [1]
ahr:122 max:146

Stretching 12:00 [0]

Thursday Jan 27, 2011 #

9 AM

Strength 30:00 [1]

shoveling heavy stuff.
4 PM

Running 24:03 [2] 2.31 mi (10:25 / mi) +44m 9:50 / mi
ahr:159 slept:8.0 shoes: Nimbus 12

around slushy streets in the neighborhood. still lots of wires and trees down. right knee hurting a little by the end.

Stretching 8:00 [0]

Wednesday Jan 26, 2011 #

7 PM

Running 20:49 intensity: (2 @0) + (6:11 @1) + (14:36 @2) 1.6 mi (13:01 / mi) +31m 12:16 / mi
ahr:136 max:153 slept:7.0 shoes: Nimbus 12

it was obvious as soon as I got outside that this wasn't the best conditions for a run...heavy snow on old trees dropping big branches, power lines sagging everywhere, etc. but our power had just gone out and I was already changed. so I ran for a few minutes trying to avoid overhead creaky things until I randomly found my neighbor stuck with his RWD car. helped push him out and got him to some better parking spot (though not home) and then decided that was probably enough.

Stretching 5:00 [0]

Tuesday Jan 25, 2011 #

1 PM

Running 36:30 [2] 4.1 mi (8:55 / mi) +52m 8:34 / mi
ahr:150 slept:7.0 shoes: Nimbus 12

Stretching 13:00 [0]

sore butt

Monday Jan 24, 2011 #

12 PM

Running (treadmill) 30:03 intensity: (1 @0) + (2:13 @1) + (21:32 @2) + (6:14 @3) + (3 @4) 3.36 mi (8:57 / mi)
ahr:148 max:170 shoes: Nimbus 12

left my jacket at home. luckily I had some shorts in the bottom of my backpack.

Strength 21:01 [1]
ahr:119 max:140

added lunges and squats

Stretching 10:00 [0]

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