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Training Log Archive: ken

In the 7 days ending Dec 15, 2013:

activity # timemileskm+mload
  Running5 2:44:06 16.16(10:09) 26.01(6:19) 16435.4
  Orienteering3 2:43:56 14.68(11:10) 23.63(6:56) 65654 /62c87%95.6
  Elliptical2 1:10:007.0
  Stretching6 1:00:00
  Strength1 18:171.8
  Bike1 15:001.8
  Total6 8:11:19 30.84 49.63 82054 /62c87%141.7
  [1-5]6 7:11:19
averages - sleep:7

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MoTuWeThFrSaSu

Sunday Dec 15, 2013 #

Event: QOC Wheaton
 
8 AM

Running warm up/down 16:48 intensity: (5:47 @1) + (11:01 @2) 1.3 mi (12:55 / mi) +12m 12:33 / mi
ahr:140 shoes: Inov-8 oroc 340

Orienteering race 38:03 [4] *** 6.42 km (5:56 / km) +91m 5:32 / km
ahr:165 max:180 spiked:20/22c shoes: Inov-8 oroc 340

Running warm up/down 24:10 intensity: (47 @1) + (23:23 @2) 2.42 mi (9:59 / mi) +42m 9:28 / mi
ahr:140 max:149 shoes: Inov-8 oroc 340

Stretching 10:00 [0]


OCIN_Armco_Middle_Dec_2013_Blue - Splits

Saturday Dec 14, 2013 #

12 PM

Running warm up/down 16:35 [1] 1.2 mi (13:49 / mi) +15m 13:18 / mi
shoes: Inov-8 oroc 340

Orienteering race 38:09 [4] *** 6.41 km (5:57 / km) +180m 5:13 / km
spiked:19/21c shoes: Inov-8 oroc 340

Relay champs, red leg. Cold and rainy, on top of some existing snow. My run was ok, lost some time on route choices but no real gain/loss relative to Wyatt and Mattias. Ali scalped us all though, well done.

Running warm up/down 12:12 [1] 1.19 mi (10:13 / mi) +38m 9:18 / mi
shoes: Inov-8 oroc 340

Stretching 5:00 [0]


OCIN_US_Relay_2013_Red - Splits

Friday Dec 13, 2013 #

Event: OCIN - US Night and Relay Championships
 
6 PM

Running warm up/down 11:00 [1] 0.76 mi (14:28 / mi) +29m 12:56 / mi
ahr:135 max:166 shoes: Inov-8 oroc 340

Orienteering race 1:27:44 intensity: (17 @1) + (1:18 @2) + (12:58 @3) + (1:11:44 @4) + (1:27 @5) 10.8 km (8:07 / km) +385m 6:54 / km
ahr:170 max:183 spiked:15/19c shoes: Inov-8 oroc 340

Night-o champs. Struggled with green stuff and steep slippery places. Not many mistakes but didn't feel like I was moving very well either. Probably couldn't have come up with the 8 mins to Mattias though.

Running warm up/down 8:00 [1] 0.61 mi (13:07 / mi) +28m 11:28 / mi
ahr:114 max:147 shoes: Inov-8 oroc 340

Stretching 5:00 [0]


OCIN_US_Night_2013_Blue - Splits

Wednesday Dec 11, 2013 #

2 PM

Elliptical 40:00 [1]
slept:7.0

Stretching 18:00 [0]

Tuesday Dec 10, 2013 #

8 PM

Strength 18:17 [1]
ahr:76 max:109 slept:7.0

Running intervals (treadmill) 48:00 intensity: (13:36 @1) + (22:24 @2) + (12:00 @5) 5.47 mi (8:46 / mi)
ahr:145 max:172 shoes: Nimbus 15

Bike 15:00 intensity: (11:38 @1) + (3:22 @2)
ahr:130 max:142

Stretching 12:00 [0]

Monday Dec 9, 2013 #

4 PM

Running (treadmill) 27:21 intensity: (3:58 @1) + (19:34 @2) + (3:49 @3) 3.2 mi (8:33 / mi)
ahr:142 max:163 slept:7.0 shoes: Nimbus 15

Elliptical 30:00 [1]
ahr:124 max:131

Stretching 10:00 [0]

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