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Training Log: ken

In the last 7 days:

activity # timemileskm+mload
  Running3 1:50:46 12.3(9:00) 19.8(5:36) 8017.7
  Orienteering1 1:23:37 6.63(12:37) 10.67(7:50) 27716.3
  Fake skiing1 1:21:40 14.39(10.6/h) 23.16(17.0/h) 8316.5
  Strength2 1:07:306.9
  Bike1 1:01:04 12.04(11.8/h) 19.38(19.0/h) 1356.1
  Stretching6 53:00
  Elliptical1 20:002.0
  Total6 7:57:37 45.36 73.0 57565.5
  [1-5]6 7:04:37
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Friday Jun 9 #

6 AM

Fake skiing 1:21:40 intensity: (16:19 @1) + (46:54 @2) + (18:27 @3) 14.39 mi (10.6 mph) +83m
ahr:128 max:149 shoes: fake skate skis

Woke up to double-digit/yellow AQI numbers, so outdoors finally, though I didn't know if that would last. A good sign when you can see regular clouds and the moon clearly. Starting to feel tired by the second lap, though I was moving faster than last time and much faster than the times before that. It occurred to me (afterward) that my rollerskiing brain stays very focused on not crashing, I basically don't think about anything except the pavement 10ft ahead. Maybe that is therapeutic.

Stretching 5:00 [0]

Thursday Jun 8 #

1 PM

Running (treadmill) 42:53 intensity: (11:18 @1) + (28:41 @2) + (2:54 @3) 5.0 mi (8:35 / mi) +80m 8:10 / mi
ahr:127 max:153 shoes: Nimbus 23

At the gym again with Samantha. Had been thinking elliptical, but then I did the watch-suggested tempo workout. The recommended pace was too easy, which was fine with me. A faster lap at the end. I think my running economy is finally catching up to aerobic capacity. 1% incline.

Stretching 7:00 [0]

Wednesday Jun 7 #

11 AM

Strength 6:44 [1]
ahr:62 max:75

Running (treadmill) 39:32 intensity: (26:09 @1) + (13:23 @2) 4.0 mi (9:53 / mi)
ahr:114 max:128 shoes: Nimbus 23

office gym is too hot inside, but mostly not smoky.

Elliptical 20:00 [1]
ahr:112 max:119

Stretching 10:00 [0]

Tuesday Jun 6 #

4 PM

Running (treadmill) 28:21 intensity: (15:47 @1) + (6:54 @2) + (5:40 @3) 3.3 mi (8:35 / mi)
ahr:120 max:147 shoes: Nimbus 23

Strength 1:00:46 intensity: (58:57 @1) + (1:46 @2) + (3 @3)
ahr:99 max:141

left knee a little sore after increasing weights.

Stretching 21:00 [0]

Sunday Jun 4 #

9 AM

Orienteering 1:23:37 intensity: (14:41 @1) + (58:51 @2) + (10:05 @3) 10.67 km (7:50 / km) +277m 6:56 / km
ahr:128 max:149 shoes: Icebug Spirit7 #2

a fun training course from Candy Cane park, thanks Nadim! I used the no-trails version of the map except at the very beginning. Mix of very nice forest and thicker stuff. Hopefully the poison ivy has washed off.

Stretching 3:00 [0]

5 PM

Bike 1:01:04 [1] 12.04 mi (11.8 mph) +135m
ahr:95 max:114

Easy ride because of the nice weather. I guessed Samantha wouldn’t be sad that I went without her

Stretching 7:00 [0]

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