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Training Log Archive: ken

In the 7 days ending Apr 3, 2016:

activity # timemileskm+mload
  Downhill skiing3 3:00:00 1011818.0
  Running4 2:56:14 15.18(11:37) 24.43(7:13) 50024.8
  Orienteering1 1:38:17 7.6(12:56) 12.23(8:02) 14833 /36c91%27.3
  Bike1 1:11:57 16.33(13.6/h) 26.28(21.9/h) 1438.7
  Stretching6 50:004.0
  Strength2 33:073.3
  Total10 10:09:35 39.11 62.94 1090933 /36c91%86.2
  [1-5]10 9:03:15

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MoTuWeThFrSaSu

Sunday Apr 3, 2016 #

Event: QOC Manassas
 
11 AM

Orienteering 19:54 intensity: (13:11 @1) + (6:43 @2) ** 2.0 km (9:58 / km) +14m 9:38 / km
ahr:116 max:156 spiked:7/7c shoes: Nimbus 16

following Samantha on white

Orienteering 31:16 intensity: (8:20 @0) + (22:56 @1) ** 2.8 km (11:10 / km) +55m 10:10 / km
ahr:138 max:167 spiked:8/8c shoes: Nimbus 16

following Samantha on yellow.

Orienteering race 47:07 intensity: (3:55 @2) + (21:45 @3) + (21:27 @4) *** 7.43 km (6:20 / km) +79m 6:01 / km
ahr:166 spiked:18/21c shoes: Inov-8 oroc 340

Stretching 5:00 [0]


Green - Splits

Saturday Apr 2, 2016 #

Note

back from VT
5 PM

Bike 1:11:57 intensity: (56:27 @1) + (15:30 @2) 16.33 mi (13.6 mph) +143m
ahr:110 max:120

Stretching 3:00 [0]

Friday Apr 1, 2016 #

4 PM

Running 1:00:13 intensity: (7:41 @1) + (50:00 @2) + (2:19 @3) + (13 @4) 5.56 mi (10:50 / mi) +252m 9:30 / mi
ahr:135 max:168

Strength 16:22 intensity: (16:15 @1) + (7 @2)
ahr:96 max:128

Stretching 10:00 [0]

Thursday Mar 31, 2016 #

9 AM

Downhill skiing 1:00:00 [1] +2458m

Short day at Okemo with the girls.
3 PM

Running 37:00 intensity: (18:00 @0) + (19:00 @1) 2.02 mi (18:19 / mi) +77m 16:23 / mi
ahr:138 shoes: Nimbus 16

With Eliza, at her request. 1min run/walk. I was expecting we would jog for only a few minutes but she just kept going and going.

Stretching 10:00 [0]

Wednesday Mar 30, 2016 #

10 AM

Downhill skiing 1:00:00 [1] +3752m

Okemo with Dad and girls.
5 PM

Running 18:38 intensity: (1:38 @1) + (16:58 @2) + (2 @3) 2.01 mi (9:15 / mi) +122m 7:47 / mi
ahr:138 max:156 shoes: Nimbus 16

Tuesday Mar 29, 2016 #

9 AM

Downhill skiing 1:00:00 [1] +3908m

With the girls and Daddy-o at Okemo.
10 PM

Stretching 10:00 [3]

Monday Mar 28, 2016 #

8 AM

Running 1:00:23 intensity: (45:48 @1) + (14:35 @2) 5.59 mi (10:48 / mi) +49m 10:31 / mi
ahr:116 max:141 shoes: Nimbus 16

Loops around the field while the girls entertained themselves inside without hurting each other.

Strength 16:45 intensity: (16:42 @1) + (3 @2)
ahr:82 max:125

Stretching 12:00 [0]

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