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Training Log Archive: ken

In the 7 days ending Feb 2, 2014:

	activity	#	time	miles		km		+m				load
	Running	3	2:40:57	19.12	(8:25)	30.77	(5:14)	277				43.5
	Elliptical	3	2:00:27									17.0
	Bike	2	1:20:31									8.1
	Stretching	7	1:09:00
	Orienteering	1	53:00	5.25	(10:06)	8.45	(6:17)	319	46 /	48c	95%	29.7
	Strength	2	36:06									3.6
	Running +kids	1	23:59	1.35	(17:46)	2.17	(11:02)					0.8
	Total	8	9:04:00	25.72		41.39		596	46 /	48c	95%	102.7
	[1-5]	8	7:39:28
averages - sleep:7

1:36

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Sunday Feb 2, 2014 #

12 PM

Running 1:15:02 8.12 mi (9:14 / mi) +277m 8:21 / mi
ahr:142 slept:7.0 shoes: Nimbus 15

rock creek loop. warm day, though not all the ice/slush was melted from the trail, especially in the valley parts. legs were fine, though more generally I felt a little zoned out, most likely a mild head cold.

Stretching 10:00 [0]

Saturday Feb 1, 2014 #

Event: QOC Greenbelt

8 AM

Orienteering 53:00 ** 8.45 km (6:17 / km) +319m 5:17 / km
ahr:167 max:172 spiked:46/48c slept:7.0 shoes: Inov-8 oroc 340

Hard effort on my GFMD control-picking loop, which I think is going to serve as my terrain fitness test loop now that I know it too well. unfortunately didn't have time for any warm-up, and I certainly felt that on the first few hills. forest was wide open and fast, with a little bit of snow in places. it looks like I was just a little slower than my fastest time on this loop, though that time was in the reverse direction.

Stretching 7:00 [0]

actually did this a bit later, after taking munchkins to basketball.

Friday Jan 31, 2014 #

12 PM

Strength 18:05 [1]
ahr:92 max:148

Elliptical 45:27
ahr:117 max:127

Stretching 9:00 [0]

5 PM

Running +kids (track) 23:59 1.35 mi (17:46 / mi)
shoes: Nimbus 15

with Eliza, we jogged 8x ~120m on the outside curves and walked between, the last two were faster. She's been getting cramps on longer stuff, but was ok with this until the last one. maybe back to grass with her.

meanwhile Samantha did 2mi of mostly continuous laps.

Thursday Jan 30, 2014 #

12 PM

Bike 1:00:31 [1]
ahr:110 max:126 slept:6.5

Stretching 10:00 [0]

Wednesday Jan 29, 2014 #

12 PM

Elliptical warm up/down 10:00 [1]
ahr:103 max:110

Running tempo (treadmill) 1:00:45 8.0 mi (7:36 / mi)
ahr:149 max:171 shoes: Nimbus 15

3.5mi+1.5mi tempo at 6:00/mi, 1%incline. The original plan was just 3mi, then I felt ok and figured I should do 20 mins, and then 3.5 seemed like a more even number. After jogging a "lap" I still felt pretty good and decided to do another mile, which turned into 1.5.

Stretching 12:00 [0]

Tuesday Jan 28, 2014 #

2 PM

Strength 18:01 [1]

Bike 20:00 [1]
ahr:120 max:131

Running (treadmill) 25:10 3.0 mi (8:23 / mi)
ahr:141 max:152 shoes: Nimbus 15

Stretching 11:00 [0]

Monday Jan 27, 2014 #

2 PM

Elliptical 1:05:00
ahr:130 max:142 slept:7.5

Stretching 10:00 [0]

Accomplishment of the day was to buy [one big and two little] tickets to Sweden. At least little-person tickets were a little less expensive.

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