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Training Log Archive: ken

In the 7 days ending Sep 19, 2011:

	activity	#	time	miles		km		+m				load
	Running	5	2:40:10	19.73	(8:07)	31.75	(5:03)	147				44.8
	X-Training	2	1:11:00	4.7	(15:06)	7.56	(9:23)
	Strength	3	53:29									5.4
	Stretching	4	39:00
	Orienteering	1	35:00	2.17	(16:06)	3.5	(10:00)		13 /	13c	100%
	Total	8	5:58:39	26.6		42.81		147	13 /	13c	100%	50.2
	[1-5]	5	3:33:39
averages - sleep:7.2

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Monday Sep 19, 2011 #

1 PM

Strength 21:31
ahr:101 max:142 slept:7.5 (sick)

core + legs. I think I have my annual back-to-school head cold.

C • discussion topics 3

Running 15:28 1.81 mi (8:32 / mi) +27m 8:09 / mi
ahr:141 max:153 shoes: Nimbus 12 #2

Stretching 10:00 [0]

Sunday Sep 18, 2011 #

Event: QOC Lake Needwood

1 PM

Orienteering 35:00 [0] * 3.5 km (10:00 / km)
spiked:13/13c

white course with girls, actual time ~90mins. a little long for Eliza, who got to ride on my shoulders for much of the second half. Samantha is an expert control-code checker, and can sortof read the map. They said they had fun, mostly due to e-punching I think.

C • E-punching 1

Friday Sep 16, 2011 #

9 AM

X-Training (walking) 35:00 [0] 2.4 mi (14:35 / mi)
slept:5.0

4 PM

Strength 16:00 [1]

Running 36:00 [2] 4.3 mi (8:22 / mi)
shoes: Nimbus 12 #2

no watch, time is a guess

Thursday Sep 15, 2011 #

9 AM

X-Training (walking) 36:00 [0] 2.3 mi (15:39 / mi)
slept:7.5

to work after dropping alex's car at the shop

4 PM

Running 20:54 [2] 2.49 mi (8:24 / mi) +31m 8:05 / mi
ahr:151 shoes: Nimbus 12 #2

Stretching 5:00 [0]

Wednesday Sep 14, 2011 #

12 PM

Strength 15:58 [1]
ahr:108 max:131 slept:8.0

core + 2/3 legs.

Running intervals (treadmill) 46:57 6.06 mi (7:45 / mi)
ahr:156 max:176 shoes: Nimbus 12 #2

4x4/3mins, 1.5%. tm speed 6:00,6:00,5:52,5:52. slower than last time for this workout. maybe due to strength first. definitely felt a little tight on the first one.

405 is acting weird. not sure what happened to the last 5 mins of data.

Stretching 11:00 [0]

Tuesday Sep 13, 2011 #

12 PM

Running 40:51 5.07 mi (8:04 / mi) +89m 7:39 / mi
ahr:156 max:167 slept:8.0 shoes: Nimbus 12 #2

Stretching 13:00 [0]

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