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Training Log Archive: ken

In the 7 days ending Jan 25, 2015:

activity # timemileskm+mload
  Running5 2:15:15 15.32(8:50) 24.65(5:29) 19847.1
  Elliptical2 2:07:0019.1
  Orienteering1 1:38:49 9.5(10:24) 15.28(6:28) 53630 /33c90%42.1
  Bike1 1:35:029.5
  Stretching6 53:00
  Strength2 37:573.8
  Total6 9:07:03 24.82 39.94 73430 /33c90%121.6
  [1-5]6 8:14:03
averages - sleep:8

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MoTuWeThFrSaSu

Sunday Jan 25, 2015 #

Event: QOC Little Bennett
 
10 AM

Running 10:01 intensity: (51 @1) + (9:10 @2) 0.91 mi (11:00 / mi) +13m 10:32 / mi
ahr:159 max:179 shoes: Inov-8 oroc 340

Orienteering 1:10:04 intensity: (3 @1) + (8:16 @2) + (41:21 @3) + (20:24 @4) *** 10.98 km (6:23 / km) +361m 5:29 / km
ahr:163 max:172 spiked:17/19c shoes: Inov-8 oroc 340

blue course at little bennett. feeling a little slow today, with some stomach rumbling. missed a little at 8 and 13, but also just generally slower than Boris, and way slower than JonT.

Running 5:43 intensity: (1:00 @1) + (4:43 @2) 0.5 mi (11:33 / mi) +93m 7:17 / mi
ahr:130 max:148 shoes: Inov-8 oroc 340

Orienteering 28:45 intensity: (17 @1) + (5:31 @2) + (16:10 @3) + (6:47 @4) ** 4.31 km (6:41 / km) +175m 5:33 / km
ahr:160 max:171 spiked:13/14c shoes: Inov-8 oroc 340

ran orange for a second course, since it had much less in common with blue than green/brown/beige. mostly went straight to keep it interesting.

Running 2:07 intensity: (37 @1) + (1:30 @2) 0.19 mi (11:01 / mi) +11m 9:22 / mi
ahr:134 max:147 shoes: Inov-8 oroc 340

Stretching 5:00 [0]


Orange - Splits

Blue - Splits

Saturday Jan 24, 2015 #

8 AM

Bike 1:35:02 [1]
ahr:104 max:124

Running 10:25 intensity: (3:54 @1) + (6:31 @2) 1.0 mi (10:25 / mi)
ahr:127 max:142 shoes: Nimbus 15 yellow

Stretching 8:00 [0]

Friday Jan 23, 2015 #

2 PM

Strength 19:00 [1]

Running intervals 48:46 intensity: (1:12 @1) + (31:35 @2) + (15:59 @5) 6.22 mi (7:50 / mi) +81m 7:32 / mi
ahr:157 shoes: Nimbus 15 yellow

Stretching 10:00 [0]

Thursday Jan 22, 2015 #

Note

way late on this, but just processed and uploaded a pair of headcam videos from Italy, here and here
1 PM

Elliptical 1:02:00 intensity: (29:10 @1) + (32:50 @2)
ahr:122 max:141 shoes: Nimbus 15 yellow

Running warm up/down 10:12 intensity: (1:13 @1) + (8:59 @2) 1.0 mi (10:12 / mi)
ahr:129 max:139 shoes: Nimbus 15 yellow

Stretching 12:00 [0]

Wednesday Jan 21, 2015 #

12 PM

Strength 18:57 [1]
ahr:94 max:116

Running intervals 48:01 intensity: (2:25 @1) + (33:25 @2) + (12:11 @5) 5.5 mi (8:44 / mi)
ahr:148 max:174 shoes: Nimbus 15 yellow

Stretching 10:00 [0]

still a little tight from the weekend.

Tuesday Jan 20, 2015 #

Note

Some photos from GNC, this is mostly me trying to decide if I need more toys...leaning towards not [yet].
12 PM

Elliptical 1:05:00 intensity: (33:43 @1) + (31:17 @2)
ahr:121 max:141 slept:8.0 shoes: Nimbus 15 yellow

Stretching 8:00 [0]

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