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Training Log Archive: ken

In the 7 days ending Jun 19, 2011:

activity # timemileskm+mload
  Running7 4:55:36 34.19(8:39) 55.03(5:22) 61168.1
  Stretching10 1:48:00
  Orienteering1 1:01:26 5.17(11:52) 8.33(7:23) 23212 /12c100%24.1
  Elliptical2 50:036.5
  Strength3 49:385.0
  Total11 9:24:43 39.37 63.36 84312 /12c100%103.6
  [1-5]7 7:36:34
averages - sleep:6.6 rhr:42

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MoTuWeThFrSaSu

Sunday Jun 19, 2011 #

12 PM

Running long (trail) 1:18:13 intensity: (26:47 @1) + (51:26 @2) 8.15 mi (9:36 / mi) +293m 8:38 / mi
ahr:136 max:153 slept:5.5 shoes: Nimbus 12 #2

easy run in rock creek. lower back has been hurting this weekend, stretching hip flexors (which I've neglected recently) is helping already.

Stretching 15:00 [0]

Saturday Jun 18, 2011 #

4 PM

Running 3:16 intensity: (2 @0) + (2:31 @1) + (43 @2) 0.31 mi (10:32 / mi)
ahr:125 max:140 slept:6.5 shoes: VJ Falcon spikes 2009

Orienteering 38:39 intensity: (3 @0) + (14 @1) + (1:42 @2) + (11:41 @3) + (24:59 @4) *** 5.86 km (6:36 / km) +160m 5:48 / km
ahr:166 max:174 spiked:12/12c shoes: VJ Falcon spikes 2009

first SSS at Nadim's Cabin John Park map, using the no-trails version. some nice forest in there, and the rest was good practice bashing through green stuff.

Running 1:48 intensity: (3 @0) + (15 @2) + (1:30 @3) 0.16 mi (11:03 / mi) +13m 8:52 / mi
ahr:159 max:162 shoes: VJ Falcon spikes 2009

Orienteering 22:47 intensity: (1 @0) + (6:22 @1) + (15:49 @2) + (24 @3) + (11 @4) *** 2.47 km (9:14 / km) +72m 8:04 / km
ahr:138 max:177 shoes: VJ Falcon spikes 2009

some control pickup
10 PM

Stretching 8:00 [0]

should have done this earlier

Friday Jun 17, 2011 #

Note

just noticed this trail, via OSM actually. relatively new, north end is not far from work. http://www.montgomeryparks.org/PPSD/ParkTrails/tra...

11 AM

Running 51:24 [2] 6.14 mi (8:22 / mi) +94m 7:59 / mi
ahr:147 max:174 slept:7.5 shoes: Nimbus 12 #2

Strength 20:38 [1]
ahr:110 max:137

Stretching 10:00 [0]

Thursday Jun 16, 2011 #

11 AM

Elliptical 30:00 intensity: (15:12 @1) + (14:48 @2)
ahr:129 max:147 shoes: Nimbus 12 #2

Running 37:21 intensity: (32:21 @2) + (5:00 @3) 4.58 mi (8:09 / mi) +37m 7:57 / mi
ahr:150 slept:7.5 shoes: Nimbus 12 #2

Stretching 13:00 [0]

10 PM

Stretching (+roller) 8:00 [0]

Wednesday Jun 15, 2011 #

12 PM

Running intervals 47:19 intensity: (31:19 @2) + (4:00 @4) + (12:00 @5) 6.12 mi (7:44 / mi) +94m 7:23 / mi
ahr:150 max:174 slept:6.5 shoes: Nimbus 12 #2

Strength (core) 9:15 [1]
ahr:110 max:118

Stretching 10:00 [0]

10 PM

Stretching (+roller) 10:00 [0]

Tuesday Jun 14, 2011 #

Note

I am running the sprint and middle distance events at WOC, so adding some sprint-specific stuff to my training would probably be good for both of those.

Here are the rest of the selections*, which aren't secret but haven't been widely announced either:

Women:
Long: Sam, Ali, Alex
Middle: Ali, Alex, Hannah
Sprint: Sam, Ali, Hannah
Relay: Sam, Ali and TBD

Men:
Long: Ross, Jordan, Wyatt
Middle: Ross, Sergei, Ken
Sprint: Ross, Jordan, Ken
Relay: Ross and TBD

* subject to adjustment for A-finalists, etc
C • Sprint Training 7
11 AM

Running 35:03 [2] 4.02 mi (8:43 / mi) +32m 8:30 / mi
ahr:137 max:152 rhr:42 slept:6.0 shoes: Nimbus 12 #2

tired, left arch hurting a little at the beginning. then after I loosened up my foot felt fine and I also felt good running. need rain to wash away all the dust from construction and re-paving going on in the area.

Stretching 16:00 [0]

10 PM

Stretching (+roller) 8:00 [0]

Monday Jun 13, 2011 #

12 PM

Elliptical 20:03 [1]
ahr:117 max:127 slept:7.0 shoes: Nimbus 12 #2

new shoes! just like the old ones except cleaner.

Running 41:12 [2] 4.71 mi (8:45 / mi) +48m 8:29 / mi
shoes: Nimbus 12 #2

Strength 19:45 [1]
ahr:106

Stretching 10:00 [0]

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