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Training Log Archive: ken

In the 7 days ending Nov 4, 2017:

activity	#	time	miles		km		+m				load
Running	7	3:17:49	18.17	(10:53)	29.25	(6:46)	329				36.0
Orienteering	3	1:51:37	11.13	(10:02)	17.91	(6:14)	442	40 /	46c	86%	48.8
Elliptical	2	1:00:04									8.0
Stretching	7	56:00
Strength	4	46:53									4.7
Total	8	7:52:23	29.3		47.16		771	40 /	46c	86%	97.4
[1-5]	8	6:56:23

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Saturday Nov 4, 2017 #

Event: DVOA Grings Mill / Penn State-Berks

Event: DVOA National Event Nov 4-5

9 AM

Running warm up/down 6:26 0.48 mi (13:25 / mi) +17m 12:05 / mi
ahr:137 max:152 shoes: Icebug Spirit6 OLX

Orienteering race 19:11 3.27 km (5:52 / km) +82m 5:13 / km
ahr:148 max:175 spiked:13/16c shoes: Icebug Spirit6 OLX

forest sprint in pretty rocky terrain. navigation mostly good, after I found the start triangle on the map. speed not very good, hips/back felt tight and I also wasn't pushing very hard.

Running 15:46 0.74 mi (21:18 / mi) +12m 20:15 / mi
ahr:126 max:144 shoes: Icebug Spirit6 OLX

warmup map with Samantha

Running 16:20 1.06 mi (15:24 / mi) +43m 13:41 / mi
ahr:136 max:155 shoes: Icebug Spirit6 OLX

Shadowing Samantha. She got fairly lost on one tricky leg but managed to relocate...good practice.

Stretching 5:00 [0]

1 PM

Running warm up/down 7:41 0.58 mi (13:15 / mi)
ahr:136 max:147 shoes: Nimbus 18

Orienteering 15:04 3.07 km (4:54 / km) +44m 4:34 / km
ahr:152 max:174 spiked:14/15c shoes: Nimbus 18

campus sprint, with some forest mixed in. lost a minute on 13 when I got there but didn't see the control from above.

Running 3:22 0.19 mi (17:42 / mi)
ahr:118 max:133 shoes: Nimbus 18

Running 10:35 0.88 mi (12:02 / mi) +17m 11:21 / mi
ahr:134 max:149 shoes: Nimbus 18

Shadowing Samantha on white. Some confusion at the first control until I realized she had grabbed the yellow control descriptions sheet. otherwise a good run for her.

Stretching 5:00 [0]

Hawk Mountain - Sprint 1 Blue - Splits

Penn State Berks - Sprint 2 Blue - Splits

Friday Nov 3, 2017 #

12 PM

Strength 6:09 [1]
ahr:65 max:90

Running 37:37 4.04 mi (9:19 / mi) +61m 8:54 / mi
ahr:141 max:160 shoes: Nimbus 18

Stretching 12:00 [0]

Thursday Nov 2, 2017 #

11 AM

Strength 6:42 [1]
ahr:62 max:75

Running 35:10 4.04 mi (8:42 / mi) +61m 8:19 / mi
ahr:150 max:170 shoes: Nimbus 18

Elliptical 30:03
ahr:117 max:128 shoes: Nimbus 18

Stretching 11:00 [0]

some twinges in my left arch this week. maybe from working the hills on sunday?

5 PM

Running 27:44 1.93 mi (14:22 / mi) +47m 13:21 / mi
ahr:130 shoes: Nimbus 18

with Samantha near NIH.

Wednesday Nov 1, 2017 #

12 PM

Strength 27:06 [1]
ahr:75 max:135

Elliptical 30:01 [1]
ahr:98 max:115 shoes: Nimbus 18

Stretching 7:00 [0]

Tuesday Oct 31, 2017 #

Note

no time for training but I did chase Eliza around the neighborhood for about 2 miles worth of trick-or-treating. She probably did twice that distance, since I just waited in the street.

Monday Oct 30, 2017 #

11 AM

Strength 6:56 [1]
ahr:75 max:92

Running 35:35 4.12 mi (8:39 / mi) +62m 8:16 / mi
ahr:149 shoes: Nimbus 18

Stretching 9:00 [0]

Sunday Oct 29, 2017 #

Event: QOC Prince William Forest

11 AM

Running 1:33 0.12 mi (12:55 / mi) +8m 10:37 / mi
ahr:118 max:141 shoes: Icebug Spirit6 OLX

Orienteering race 1:17:22 *** 11.57 km (6:41 / km) +315m 5:53 / km
ahr:160 max:186 spiked:13/15c shoes: Icebug Spirit6 OLX

Blue at PWF. Fun course and a good run except for a dumb 90s mistake on an easy control. Moderate effort except the uphills where I pushed harder.

Stretching 7:00 [0]

Blue - Splits

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