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Training Log Archive: ken

In the 7 days ending May 24, 2011:

activity # timemileskm+mload
  Running5 1:46:44 12.16(8:47) 19.57(5:27) 12723.1
  Bike2 59:18 13.8(14.0/h) 22.21(22.5/h) 1928.3
  Orienteering1 57:24 5.31(10:49) 8.54(6:43) 24015 /17c88%30.2
  Stretching5 54:00
  Elliptical1 30:013.9
  Strength2 17:541.8
  Total7 5:25:21 31.26 50.31 55915 /17c88%67.4
  [1-5]7 4:31:21
averages - sleep:6.6

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WeThFrSaSuMoTu

Tuesday May 24, 2011 #

9 AM

Bike 12:00 [1] 2.2 mi (11.0 mph)
slept:8.0 (sick)

from the volvo place to work
C • Mysetery code... 2
3 PM

Bike 47:18 intensity: (23:14 @1) + (24:03 @2) + (1 @3) 11.6 mi (14.7 mph) +192m
ahr:132 max:156

couldn't get the car back, it needs a part. so commute home.

Monday May 23, 2011 #

11 AM

Running 16:25 intensity: (6:06 @1) + (10:19 @2) 1.79 mi (9:11 / mi) +26m 8:47 / mi
ahr:135 max:152 slept:5.0 (sick) shoes: Nimbus 12

Stretching 15:00 [0]

Sunday May 22, 2011 #

Event: QOC Balls Bluff
 
12 PM

Running 3:57 intensity: (2:11 @1) + (1:46 @2) 0.39 mi (10:07 / mi) +2m 9:58 / mi
ahr:127 max:147 slept:7.5 (sick) shoes: VJ Falcon spikes 2009

Orienteering race 57:24 intensity: (38 @1) + (5:01 @2) + (9:25 @3) + (42:20 @4) *** 8.54 km (6:43 / km) +240m 5:54 / km
ahr:167 max:177 spiked:15/17c shoes: VJ Falcon spikes 2009

Nice forest, decent run despite still feeling crappy. 3 and 7 were slightly misplaced, but I didn't lose much time on either. The potomac was high, some cool overflowing-river mud on the way to 3.
map video
C • #3 1

Stretching 5:00 [0]


Red - Splits

Friday May 20, 2011 #

12 PM

Running 35:04 [2] 4.08 mi (8:36 / mi) +32m 8:23 / mi
ahr:147 slept:7.5 (sick) shoes: Nimbus 12

Strength (core) 8:44 [1]
ahr:108 max:115

Stretching 13:00 [0]

Thursday May 19, 2011 #

4 PM

Running 35:30 intensity: (38 @1) + (25:56 @2) + (4:53 @3) + (4:03 @4) 4.1 mi (8:40 / mi) +42m 8:24 / mi
ahr:151 slept:5.75 (sick) shoes: Nimbus 12

Stretching 9:00 [0]

Wednesday May 18, 2011 #

11 AM

Elliptical 30:01 intensity: (21:08 @1) + (8:53 @2)
ahr:124 max:140 slept:6.0 shoes: Nimbus 12

Running 15:48 intensity: (57 @1) + (13:57 @2) + (54 @3) 1.8 mi (8:46 / mi) +25m 8:24 / mi
ahr:145 max:157 shoes: Nimbus 12

Strength 9:10 [1]
ahr:114

Stretching 12:00 [0]

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