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Training Log Archive: ken

In the 7 days ending Aug 26, 2006:

activity	#	time	miles		km		+m				load
Running	4	2:06:13	14.67	(8:36)	23.61	(5:21)	20				25.2
Orienteering	1	37:54	4.5	(8:25)	7.24	(5:14)	80	16 /	19c	84%	22.7
Stretching	4	33:00									3.3
Strength	3	19:00									1.9
Total	5	3:36:07	19.17		30.85		100	16 /	19c	84%	53.2

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Saturday Aug 26, 2006 #

Event: QOC Summer Short Series Sprints

Running warm up/down 2:00 [2] 0.25 mi (8:00 / mi)
shoes: VJ Integrator, no spikes

Orienteering race 19:06 [4] 2.25 mi (8:29 / mi) +40m 8:03 / mi
ahr:170 max:186 spiked:9/10c shoes: VJ Integrator, no spikes

Orienteering race 18:48 [4] *** 2.25 mi (8:21 / mi) +40m 7:55 / mi
ahr:173 max:183 spiked:7/9c shoes: VJ Integrator, no spikes

two fun sprints at QOC's glendening preserve. my back felt surprizingly ok during and afterwards, although my recent lack of real training made it hard to go much faster. 15-20% slower than eddie.

C • Training 1

Sprint 2 - Splits

Sprint 1 - Splits

Friday Aug 25, 2006 #

Stretching 10:00 [1]

I think maybe I overextended my back stretching yesterday, it feels worse than earlier this week.

Thursday Aug 24, 2006 #

Running (grass) 39:30 [2] 4.85 mi (8:09 / mi)
ahr:155 shoes: Asics Gel Nimbus VII #2

Stretching 10:00 [1]

Strength (core) 9:00 [1]

Tuesday Aug 22, 2006 #

Running (grass) 32:27 [2] 3.9 mi (8:19 / mi) +20m 8:11 / mi
ahr:148 shoes: Asics Gel Nimbus VII #2

Stretching 5:00 [1]

Strength (core) 5:00 [1]

Sunday Aug 20, 2006 #

Running 52:16 [2] 5.67 mi (9:13 / mi)
ahr:148 shoes: Asics Gel Nimbus VII #2

up the canal and back from lock 21.

Stretching 8:00 [1]

Strength (core) 5:00 [1]

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