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Training Log Archive: ken

In the 7 days ending Sep 13, 2015:

activity # timemileskm+mload
  Running4 2:34:52 15.48(10:00) 24.91(6:13) 9337.5
  Elliptical3 1:50:0213.1
  Bike1 1:37:46 24.14(14.8/h) 38.84(23.8/h) 22018.3
  Orienteering1 1:05:23 5.48(11:56) 8.82(7:25) 34214 /19c73%29.9
  Stretching6 38:00
  Strength2 29:423.0
  Total7 8:15:45 45.1 72.57 65514 /19c73%101.8
  [1-5]7 7:37:45

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MoTuWeThFrSaSu

Sunday Sep 13, 2015 #

10 AM

Running warm up/down 13:53 intensity: (6:05 @1) + (7:48 @2) 1.15 mi (12:07 / mi) +21m 11:28 / mi
ahr:161 max:191 shoes: Inov-8 oroc 340

Orienteering race 1:05:23 intensity: (7:44 @2) + (20:49 @3) + (36:50 @4) *** 8.82 km (7:25 / km) +342m 6:13 / km
ahr:164 max:175 spiked:14/19c shoes: Inov-8 oroc 340

Blue at Fountainhead. A tough but fun course, I felt a little out of shape physically and a little rusty technically. Jon T was running faster than me on most of the legs and with fewer mistakes also.

Running warm up/down 6:27 intensity: (19 @1) + (6:08 @2) 0.54 mi (11:57 / mi) +17m 10:53 / mi
ahr:140 max:152 shoes: Inov-8 oroc 340

Stretching 5:00 [0]

Saturday Sep 12, 2015 #

2 PM

Bike 1:37:46 intensity: (22:31 @1) + (1:04:56 @2) + (10:19 @3) 24.14 mi (14.8 mph) +220m
ahr:130 max:158

Friday Sep 11, 2015 #

12 PM

Elliptical 30:01 intensity: (29:17 @1) + (44 @2)
ahr:105 max:135 shoes: Nimbus 16

Stretching 5:00 [0]

Thursday Sep 10, 2015 #

12 PM

Strength 14:00 [1]
ahr:81 max:105

Running intervals 54:00 intensity: (2:52 @1) + (40:06 @2) + (11:02 @5) 6.02 mi (8:58 / mi)
ahr:149 max:178 shoes: Nimbus 16

10.5-10.8mph, 0.5%.

Stretching 12:00 [0]

Wednesday Sep 9, 2015 #

1 PM

Elliptical 1:05:01 intensity: (45:01 @1) + (20:00 @2)
ahr:105 max:123 shoes: Nimbus 16

Stretching 6:00 [0]

Tuesday Sep 8, 2015 #

11 AM

Strength 15:42 [1]
ahr:88 max:124

Running 46:53 intensity: (51 @1) + (31:24 @2) + (14:38 @3) 5.68 mi (8:15 / mi) +54m 8:01 / mi
ahr:151 max:168 shoes: Nimbus 16

Elliptical warm up/down 15:00 [1]
ahr:118 max:124 shoes: Nimbus 16

Stretching 5:00 [0]

Monday Sep 7, 2015 #

6 PM

Running 33:39 intensity: (22:36 @1) + (10:16 @2) + (47 @3) 2.09 mi (16:06 / mi) +1m 16:04 / mi
ahr:114 max:169 shoes: Nimbus 16

At the track with Speedmantha.

Stretching 5:00 [0]

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