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Training Log Archive: ken

In the 7 days ending Dec 8, 2014:

activity # timemileskm+mload
  Elliptical5 3:44:1234.9
  Running6 1:34:50 9.72(9:45) 15.64(6:04) 5118.1
  Stretching6 1:05:00
  Bike1 48:09 7.29(9.1/h) 11.73(14.6/h) 18710.2
  Orienteering1 39:04 3.22(12:07) 5.19(7:32) 13512 /14c85%19.5
  Strength1 14:521.5
  Total6 8:06:07 20.24 32.57 37312 /14c85%84.2
  [1-5]6 7:01:06

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TuWeThFrSaSuMo

Monday Dec 8, 2014 #

12 PM

Elliptical 1:05:01 intensity: (27:01 @1) + (38:00 @2)
ahr:124 max:148 shoes: Nimbus 15 yellow

Running warm up/down 7:44 intensity: (37 @1) + (7:07 @2) 0.75 mi (10:20 / mi)
ahr:135 max:145 shoes: Nimbus 15 yellow

Stretching 13:00 [0]

Sunday Dec 7, 2014 #

Event: QOC Prince William Forest
 
12 PM

Running 3:54 [1] 0.35 mi (11:01 / mi) +21m 9:18 / mi
ahr:169 max:199 shoes: Nimbus 15 yellow

Orienteering 39:04 intensity: (16 @1) + (3:00 @2) + (13:04 @3) + (22:44 @4) *** 5.19 km (7:32 / km) +135m 6:40 / km
ahr:169 max:194 spiked:12/14c shoes: Nimbus 15 yellow

Jogged around the brown course, testing my knee and trying to be very nice to my ankle. Knee felt a little stiff, but wasn't worse afterwards. Ankle was fine, mainly because I was careful and lucky to avoid any bad steps.

Running 3:21 intensity: (19 @1) + (3:02 @2) 0.34 mi (9:55 / mi)
ahr:140 max:152 shoes: Nimbus 15 yellow

Stretching 5:00 [0]

Bike (MTB) 48:09 intensity: (6:39 @1) + (35:48 @2) + (5:20 @3) + (22 @4) 7.29 mi (9.1 mph) +187m
ahr:141 max:168

bonus ride on forest roads over to the pyrite mine area. wide dirt/gravel/sand.

Stretching 5:00 [0]


Brown - Splits

Friday Dec 5, 2014 #

1 PM

Elliptical 20:00 intensity: (19:45 @1) + (15 @2)
ahr:113 max:125 shoes: Nimbus 15 yellow

Running 30:06 intensity: (50 @1) + (29:16 @2) 3.03 mi (9:57 / mi)
ahr:142 max:153 shoes: Nimbus 15 yellow

Stretching 10:00 [0]

yesterday and today I have felt like I might be getting sick. the ladies all just had colds last week, though I managed stay healthy somehow. maybe catching up with me now. knees felt ok though.

Thursday Dec 4, 2014 #

11 AM

Elliptical 1:04:00 intensity: (24:01 @1) + (39:59 @2)
ahr:131 max:151 shoes: Nimbus 15 yellow

Running warm up/down 6:35 intensity: (30 @1) + (6:05 @2) 0.6 mi (10:58 / mi)
ahr:136 max:144

Stretching 10:00 [0]

Wednesday Dec 3, 2014 #

11 AM

Strength 14:52 [1]
ahr:82 max:99

Running 37:45 intensity: (1 @0) + (2:04 @1) + (35:40 @2) 4.15 mi (9:05 / mi) +30m 8:53 / mi
ahr:152 shoes: Nimbus 15 yellow

Elliptical 15:00 intensity: (2:13 @1) + (12:47 @2)
ahr:128 max:136 shoes: Nimbus 15 yellow

Stretching 12:00 [0]

knee is noticeably better today, which is encouraging.

Tuesday Dec 2, 2014 #

11 AM

Elliptical 1:00:11 intensity: (26:09 @1) + (34:02 @2)
ahr:124 max:146 shoes: Nimbus 15 yellow

Running warm up/down 5:25 intensity: (44 @1) + (4:41 @2) 0.5 mi (10:50 / mi)
ahr:126 max:144 shoes: Nimbus 15 yellow

Stretching 10:00 [0]

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