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Training Log Archive: ken

In the 7 days ending Nov 25, 2013:

activity # timemileskm+mload
  Running3 2:36:44 16.34(9:35) 26.3(5:58) 26734.0
  Bike3 1:50:0211.0
  Orienteering1 1:01:21 6.27(9:47) 10.09(6:05) 33922 /24c91%33.7
  Stretching6 50:00
  Elliptical2 41:154.1
  Running +kids2 39:00 2.28(17:06) 3.67(10:38) 332.0
  Strength2 38:183.8
  Total7 8:16:40 24.89 40.06 63922 /24c91%88.7
  [1-5]7 7:08:09
averages - sleep:6

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Monday Nov 25, 2013 #

9 PM

Bike 1:10:01 [1]
ahr:99

Stretching 10:00 [0]

Sunday Nov 24, 2013 #

Event: QOC Great Falls
 
11 AM

Running warm up/down 27:15 intensity: (6:23 @1) + (20:52 @2) 2.6 mi (10:29 / mi) +30m 10:07 / mi
ahr:153 shoes: Inov-8 oroc 340

Orienteering race 1:01:21 intensity: (23 @1) + (1:24 @2) + (12:24 @3) + (46:42 @4) + (28 @5) *** 10.09 km (6:05 / km) +339m 5:12 / km
ahr:168 max:186 spiked:22/24c shoes: Inov-8 oroc 340

Running warm up/down 49:18 intensity: (27:28 @1) + (21:50 @2) 4.27 mi (11:33 / mi) +152m 10:24 / mi
ahr:133 max:152 shoes: Nimbus 12 white

Stretching 5:00 [0]


Adv-Long - Splits

Saturday Nov 23, 2013 #

10 AM

Running +kids 16:30 intensity: (6:30 @0) + (10:00 @1) 0.99 mi (16:40 / mi) +11m 16:07 / mi
shoes: Nimbus 12 white

with Eliza. I let her pick the location, and she really wanted to run through the bike tunnel in Bethesda, though it took me a while to figure out which one she was talking about. We managed to do 5x 2min jog intervals, which seemed to be a stretch for her motivation even with a short playground break in the middle.

Stretching 5:00 [0]

Friday Nov 22, 2013 #

5 PM

Strength 13:54 [1]
ahr:88 max:111

Bike 20:01 [1]
ahr:105 max:115

Elliptical 26:15 [1]
ahr:117 max:126

Stretching 15:00 [0]

Thursday Nov 21, 2013 #

4 PM

Running 40:00 [2] 4.4 mi (9:05 / mi) +85m 8:35 / mi
slept:6.0 shoes: Nimbus 12 white

Elliptical 15:00 [1]

Wednesday Nov 20, 2013 #

9 PM

Strength 24:24 [1]
ahr:66 max:150

Running tempo (treadmill) 40:11 intensity: (1 @0) + (8:33 @1) + (12:59 @2) + (2:59 @3) + (15:39 @4) 5.07 mi (7:55 / mi)
ahr:150 max:181 shoes: Nimbus 12 white

Bike warm up/down 20:00 [1]
ahr:111 max:119

Stretching 10:00 [0]

Tuesday Nov 19, 2013 #

6 PM

Running +kids 22:30 intensity: (12:00 @0) + (10:30 @1) 1.29 mi (17:27 / mi) +22m 16:34 / mi
ahr:115 shoes: Nimbus 12 white

girls plus headlamps at Ayrlawn park. fun for them. Samantha was dragging a bit by the end, and Eliza was constantly tripping herself on the grass. 7x90s

Stretching 5:00 [0]

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