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Training Log Archive: ken

In the 7 days ending Dec 12, 2011:

	activity	#	time	miles		km		+m				load
	Running	4	2:26:28	17.58	(8:20)	28.3	(5:11)	108				37.3
	Stretching	6	1:11:00
	Orienteering	1	1:10:59	6.23	(11:24)	10.03	(7:05)	255	17 /	19c	89%	34.0
	Elliptical	1	30:00									4.5
	Strength	1	28:41									2.9
	Bike	1	17:55	1.18	(4.0/h)	1.9	(6.4/h)	4
	Total	8	6:05:03	24.99		40.22		367	17 /	19c	89%	78.7
	[1-5]	6	4:36:08
averages - sleep:6.4

1:22

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» now

Monday Dec 12, 2011 #

12 PM

Running 38:07 [2] 4.15 mi (9:11 / mi) +43m 8:54 / mi
ahr:142 slept:7.0 shoes: Nimbus 12 green

Stretching 13:00 [0]

Sunday Dec 11, 2011 #

Event: QOC PWF Happyland

1 PM

Orienteering race 1:10:59 *** 10.03 km (7:05 / km) +255m 6:17 / km
ahr:164 max:182 spiked:17/19c slept:5.5 shoes: Inov-8 oroc 280

this probably should have been a bad run. short on sleep, spent most of the morning with crazy people at sunday school, packed for the race in about 3 minutes, got there rather late, worrying about whether the car was going to start on the way home, started without a warmup, forgot the gu. but I was able to stay pretty focused (never looked at my watch), and took safe routes. even on 15 I was satisfied with my route bouncing off the road, though maybe I would try the left route next time. scratchy forest, though not too bad for this area. lots of branches in the face, a good one in the mouth. download crew had instant results up on a nearby monitor, nice.

http://youtu.be/MrZrNknFGQU

home without really cooling down or stretching.

C • whoa! 2

10 PM

Stretching (+roller) 12:00 [0]

Blue - Splits

Saturday Dec 10, 2011 #

12 PM

Bike 17:55 [0] 1.18 mi (4.0 mph) +4m

with girls on beach drive (closed to cars), Eliza on her scooter. Samantha wanted to do lots more laps, but Eliza got tired first and I was cold anyway. I think it would be fun to run with just Samantha biking, the pace would be about right. also, it took like 5 minutes to get my car started on the way home. hmm.

http://youtu.be/5crnH-Me47w

C • Adorable 2