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Training Log Archive: ken

In the 7 days ending Jun 16, 2014:

activity # timemileskm+mload
  Running4 4:06:03 26.23(9:23) 42.21(5:50) 70070.5
  Bike4 3:27:42 39.37 63.35 58024.3
  Elliptical2 1:35:0211.8
  Orienteering1 1:24:32 3.65 5.87 12411 /12c91%10.7
  Stretching7 48:00
  Strength2 30:11 0.26 0.423.0
  Total9 11:51:30 69.5 111.85 140411 /12c91%120.3
  [1-5]9 10:44:42
averages - sleep:7.5

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Monday Jun 16, 2014 #

8 AM

Bike (commute) 53:28 intensity: (44:45 @1) + (8:43 @2) 11.51 mi (12.9 mph) +246m
ahr:114 max:139

5 PM

Bike (commute) 48:05 intensity: (28:21 @1) + (19:44 @2) 11.52 mi (14.4 mph) +189m
ahr:118 max:145

Stretching 5:00 [0]

Sunday Jun 15, 2014 #

9 AM

Running long 1:54:14 intensity: (8:30 @1) + (1:33:56 @2) + (11:48 @3) 10.6 mi (10:47 / mi) +656m 9:02 / mi
ahr:139 max:164 shoes: Nimbus 15

nice loop at Sugarloaf. took it easy, by the end it was mostly just my arches that were feeling tired from all the rocks.

Stretching 5:00 [0]

12 PM

Bike 1:10:46 intensity: (1:10:01 @1) + (45 @2) 16.34 mi (13.9 mph) +145m

Stretching 7:00 [0]

Saturday Jun 14, 2014 #

Event: Jukola 2014
 
4 PM

Orienteering 30:26 intensity: (13:09 @1) + (16:27 @2) + (50 @3) *** 2.68 km (11:21 / km) +116m 9:20 / km
ahr:125 max:159 shoes: Inov-8 oroc 340

Tom's cell-phone-o training activity paired with Dave Onkst. I ran first without a map, while he directed me over the phone. I haven't done this before, it was interesting. Also first time on this old map I think. eventually figured out that it was better to have the call on speaker when running.

Orienteering 18:48 [0] ***
ahr:84 max:98

Navigating for Dave. This went relatively smoothly, except for a few times when I confused east vs west. Maybe I should give bearings in degrees instead.

Running 3:00 intensity: (2:19 @1) + (41 @2) 0.26 mi (11:26 / mi) +27m 8:40 / mi
ahr:117 max:147 shoes: Inov-8 oroc 340

Orienteering 35:18 intensity: (12:37 @1) + (22:41 @2) **** 3.19 km (11:04 / km) +8m 10:56 / km
ahr:128 max:149 spiked:11/12c shoes: Inov-8 oroc 340

The no-climb course. all the controls were on the same contour, and you were supposed to stay on it without shortcuts. I did not find #8 but I was somewhere nearby. drifted low on the last two, maybe I was getting tired.

I wore the 910 so elevation profile should be pretty accurate. I did manage to stay pretty close to the right level, even though the forest was junky in various places.

Running 7:57 intensity: (1:56 @1) + (6:01 @2) 0.63 mi (12:41 / mi) +17m 11:42 / mi
ahr:131 max:149 shoes: Inov-8 oroc 340

Friday Jun 13, 2014 #

12 PM

Elliptical 1:05:02 [1]
ahr:109 max:124 slept:7.5

Stretching 10:00 [0]

Thursday Jun 12, 2014 #

3 PM

Strength 14:15 [1]
ahr:74 max:111

Running tempo (treadmill) 58:59 intensity: (6:02 @1) + (28:53 @2) + (24:04 @4) 7.57 mi (7:47 / mi)
ahr:146 max:174 shoes: Nimbus 15

2x 2mi @6:00, 1%. felt mostly ok, though I struggled on the very last "lap".

Stretching 6:00 [0]

Wednesday Jun 11, 2014 #

4 PM

Bike 35:23 intensity: (28:57 @1) + (6:26 @2)
ahr:117 max:127

Elliptical 30:00 intensity: (7:09 @1) + (22:51 @2)
ahr:129 max:138

Stretching 5:00 [0]

Tuesday Jun 10, 2014 #

12 PM

Strength 15:56 [1] 0.26 mi (1:01:21 / mi)
ahr:90 max:115

Running intervals (treadmill) 1:01:53 intensity: (6:59 @1) + (37:31 @2) + (17:23 @5) 7.17 mi (8:38 / mi)
ahr:144 max:176 shoes: Nimbus 15

Stretching 10:00 [0]

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