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Training Log Archive: ken

In the 7 days ending Dec 6, 2010:

activity # timemileskm+mload
  Running6 2:12:48 14.21(9:21) 22.86(5:49) 14526.2
  Orienteering1 1:06:32 6.18(10:46) 9.94(6:41) 22920 /20c100%37.6
  Stretching6 1:05:00
  Total6 4:24:20 20.38 32.81 37420 /20c100%63.8
  [1-5]6 3:19:20
averages - sleep:6.4 rhr:53

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Monday Dec 6, 2010 #

1 PM

Running 16:38 [2] 1.85 mi (9:01 / mi) +45m 8:23 / mi
slept:7.0 shoes: Nimbus 11Y2

Stretching 10:00 [0]

Sunday Dec 5, 2010 #

Event: QOC Great Falls MD
 
Event: US Team Official 3K time trial (the second of two trials in 2010)
 
11 AM

Running warm up/down 3:58 [1] 0.26 mi (15:16 / mi) +3m 14:45 / mi
ahr:124 max:167 shoes: VJ Falcon spikes 2009

Orienteering 1:06:32 intensity: (12 @1) + (10 @2) + (11:24 @3) + (54:26 @4) + (20 @5) *** 9.94 km (6:41 / km) +229m 6:00 / km
ahr:170 max:180 spiked:20/20c shoes: VJ Falcon spikes 2009

a nice course at great falls. I probably would have run shorter except there was only one advanced course, blue length. took it easy and had a pretty clean run. ran in warmup pants/jacket to keep my legs warm. I tried to avoid extra climb and my knee didn't really hurt during the run but stiffened up later in the day.

Stretching 10:00 [0]
(injured)


Advanced - Splits

Friday Dec 3, 2010 #

12 PM

Running 35:58 [2] 4.06 mi (8:52 / mi) +51m 8:32 / mi
ahr:156 max:182 slept:8.0 shoes: Nimbus 11Y2

Stretching 10:00 [0]

Thursday Dec 2, 2010 #

1 PM

Running (treadmill) 28:22 [2] 2.94 mi (9:39 / mi)
ahr:158 slept:5.5 shoes: Nimbus 11Y2

Stretching 13:00 [0]

Wednesday Dec 1, 2010 #

2 PM

Running 17:35 [2] 1.84 mi (9:32 / mi) +46m 8:51 / mi
slept:4.0 shoes: Nimbus 11Y2

Stretching 10:00 [0]

Tuesday Nov 30, 2010 #

3 PM

Running (treadmill) 30:17 intensity: (54 @1) + (28:34 @2) + (49 @3) 3.26 mi (9:18 / mi)
ahr:145 max:157 rhr:53 slept:7.5 shoes: Nimbus 11Y2

Stretching 12:00 [0]

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