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Training Log Archive: ken

In the 7 days ending Mar 27, 2015:

activity # timemileskm+mload
  Running4 2:08:00 12.52(10:13) 20.15(6:21) 10133.6
  Orienteering2 1:26:01 9.07(9:29) 14.6(5:53) 42548 /55c87%50.4
  Bike3 59:16 7.78(7.9/h) 12.52(12.7/h) 1633.0
  Stretching4 39:00
  Elliptical1 30:003.5
  Total7 5:42:17 29.38 47.28 68948 /55c87%90.5
  [1-5]7 4:34:01

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SaSuMoTuWeThFr

Friday Mar 27, 2015 #

Event: Flying Pig XIX - U.S. Individual Champs - Sprint-Middle-Long
 
3 PM

Running warm up/down 24:16 intensity: (3:24 @1) + (14:39 @2) + (4:04 @3) + (2:09 @4) 1.93 mi (12:36 / mi) +3m 12:32 / mi
ahr:143 max:174 shoes: Nimbus 15 yellow

Stretching 7:00 [0]

Orienteering race 20:59 intensity: (31 @2) + (1:19 @3) + (17:52 @4) + (1:17 @5) **** 4.57 km (4:35 / km) +71m 4:16 / km
ahr:171 max:187 spiked:24/28c shoes: Nimbus 15 yellow

TT sprint. Happy with the result, despite a few dumb moments. Course was fun, if a bit long.

Running warm up/down 7:15 intensity: (2:06 @1) + (5:09 @2) 0.74 mi (9:51 / mi) +3m 9:44 / mi
ahr:135 max:154 shoes: Nimbus 15 yellow


Sprint - 11 M-20 12 M-21 - Splits

Wednesday Mar 25, 2015 #

12 PM

Elliptical 30:00 intensity: (24:31 @1) + (5:29 @2)
ahr:123 max:183 shoes: Nimbus 15 yellow

Running 10:09 intensity: (35 @1) + (9:34 @2) 1.0 mi (10:09 / mi)
ahr:130 max:152 shoes: Nimbus 15 yellow

Stretching 10:00 [0]

Tuesday Mar 24, 2015 #

8 AM

Bike 16:41 intensity: (6:41 @0) + (10:00 @1) 2.68 mi (9.6 mph) +68m

11 AM

Running intervals 53:07 intensity: (6:22 @1) + (35:45 @2) + (11:00 @5) 6.0 mi (8:51 / mi)
ahr:155 max:185 shoes: Nimbus 15 yellow

Stretching 10:00 [0]

4 PM

Bike 14:39 intensity: (4:39 @0) + (10:00 @1) 2.67 mi (10.9 mph) +49m

Sunday Mar 22, 2015 #

9 AM

Running warm up/down 21:20 intensity: (6:11 @1) + (15:09 @2) 1.87 mi (11:24 / mi) +66m 10:17 / mi
ahr:140 shoes: Inov-8 oroc 340

Stretching 7:00 [0]

Orienteering race 1:05:02 intensity: (9:26 @3) + (53:39 @4) + (1:57 @5) *** 10.03 km (6:29 / km) +354m 5:31 / km
ahr:170 spiked:24/27c shoes: Inov-8 oroc 340

C • Nice running today! 5

Running warm up/down 11:53 intensity: (1:11 @1) + (10:26 @2) + (16 @3) 0.99 mi (12:03 / mi) +29m 11:02 / mi
ahr:136 max:156 shoes: Inov-8 oroc 340

Stretching 5:00 [0]

3 PM

Bike 27:56 intensity: (17:56 @0) + (10:00 @1) 2.43 mi (5.2 mph) +46m

Around the neighborhood with munchkins. Samantha wanted to go 9 miles, Eliza had to be convinced to do this much.

Day 2 - Blue - Splits

Saturday Mar 21, 2015 #

Event: Fox Chaser II (U.S. 2015 IS / IC / Trail O Champs)
 

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