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Training Log Archive: ken

In the 7 days ending Oct 2, 2011:

	activity	#	time	miles		km		+m				load
	Running	5	2:16:42	16.26	(8:24)	26.16	(5:13)	130				39.7
	Orienteering	1	1:04:13	5.82	(11:02)	9.37	(6:51)	305	18 /	21c	85%	31.0
	Stretching	6	54:00
	Strength	1	11:35									1.2
	Total	6	4:26:30	22.08		35.53		435	18 /	21c	85%	71.8
	[1-5]	6	3:32:30
averages - sleep:6.7

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Sunday Oct 2, 2011 #

10 AM

Running 32:12 [2] 3.3 mi (9:45 / mi) +32m 9:28 / mi
slept:6.5 shoes: Nimbus 12 #2

snuck in a run while eliza was at ballet class. thought the 610 I brought was turned off, but actually dead battery. so, crappy track courtesy of iphone app.

Stretching 8:00 [0]

Saturday Oct 1, 2011 #

Event: QOC Swanson Natural Area

11 AM

Orienteering race 1:04:13 *** 9.37 km (6:51 / km) +305m 5:54 / km
ahr:167 max:175 spiked:18/21c slept:7.0 (sick) shoes: VJ Falcon spikes 2009

not feeling great, but wanted to get out for some navigation before next weekend. a moderate but not hard effort. luckily the cold rain mostly held off until after I was done running. small area, but nice course and woods.

Stretching 6:00 [0]

Red - Splits

Friday Sep 30, 2011 #

11 AM

Running 16:40 [2] 1.79 mi (9:17 / mi) +27m 8:53 / mi
ahr:145 slept:7.5 (sick) shoes: Nimbus 12 #2

seems like I am sick again, wtf. at least it was a nice day.

Stretching 10:00 [0]

Wednesday Sep 28, 2011 #

11 AM

Running intervals (treadmill) 38:04 5.06 mi (7:31 / mi)
ahr:157 max:178 slept:7.0 shoes: Nimbus 12 #2

3x 4/3, 1.5%. felt pretty good. would have done one more but had a meeting at noon.

Stretching 9:00 [0]

Tuesday Sep 27, 2011 #

12 PM

Running 33:57 4.22 mi (8:02 / mi) +44m 7:47 / mi
slept:6.5 shoes: Nimbus 12 #2

Stretching 11:00 [0]

Monday Sep 26, 2011 #

12 PM

Strength 11:35 [1]
ahr:104 slept:5.5

Running 15:49 [2] 1.88 mi (8:25 / mi) +27m 8:03 / mi
shoes: Nimbus 12 #2

headache. need to sleep more.

Stretching 10:00 [0]

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