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Training Log Archive: ken

In the 7 days ending Mar 23, 2015:

activity # timemileskm+mload
  Running3 1:39:07 10.35(9:35) 16.66(5:57) 9522.5
  Orienteering1 1:05:02 6.23(10:26) 10.03(6:29) 35424 /27c88%37.8
  Elliptical1 55:037.5
  Stretching4 32:00
  Bike1 27:56 2.43(5.2/h) 3.91(8.4/h) 461.0
  Strength1 17:181.7
  Total5 4:56:26 19.01 30.6 49524 /27c88%70.5
  [1-5]5 4:06:30
averages - sleep:6

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TuWeThFrSaSuMo

Sunday Mar 22, 2015 #

9 AM

Running warm up/down 21:20 intensity: (6:11 @1) + (15:09 @2) 1.87 mi (11:24 / mi) +66m 10:17 / mi
ahr:140 shoes: Inov-8 oroc 340

Stretching 7:00 [0]

Orienteering race 1:05:02 intensity: (9:26 @3) + (53:39 @4) + (1:57 @5) *** 10.03 km (6:29 / km) +354m 5:31 / km
ahr:170 spiked:24/27c shoes: Inov-8 oroc 340

C • Nice running today! 5

Running warm up/down 11:53 intensity: (1:11 @1) + (10:26 @2) + (16 @3) 0.99 mi (12:03 / mi) +29m 11:02 / mi
ahr:136 max:156 shoes: Inov-8 oroc 340

Stretching 5:00 [0]

3 PM

Bike 27:56 intensity: (17:56 @0) + (10:00 @1) 2.43 mi (5.2 mph) +46m

Around the neighborhood with munchkins. Samantha wanted to go 9 miles, Eliza had to be convinced to do this much.

Day 2 - Blue - Splits

Saturday Mar 21, 2015 #

Event: Fox Chaser II (U.S. 2015 IS / IC / Trail O Champs)
 

Friday Mar 20, 2015 #

4 PM

Strength 17:18 [1]
ahr:88 max:117

Running 34:04 intensity: (1:53 @1) + (23:11 @2) + (9:00 @4) 4.01 mi (8:30 / mi)
ahr:150 shoes: Nimbus 15 yellow

Stretching 5:00 [0]

felt a bit better today, hoping to be done with the cold now.

Thursday Mar 19, 2015 #

5 PM

Running 31:50 intensity: (33 @1) + (31:17 @2) 3.48 mi (9:08 / mi)
ahr:147 (sick) shoes: Nimbus 15 yellow

Stretching 5:00 [0]

Tuesday Mar 17, 2015 #

11 AM

Elliptical 55:03 intensity: (35:16 @1) + (19:47 @2)
ahr:118 slept:6.0 (sick) shoes: Nimbus 15 yellow

Stretching 10:00 [0]

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