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Training Log Archive: ken

In the 7 days ending Nov 5, 2017:

activity # timemileskm+mload
  Running6 3:16:16 18.05(10:52) 29.06(6:45) 32135.7
  Strength5 1:23:438.4
  Elliptical2 1:00:048.0
  Stretching7 56:00
  Orienteering2 34:15 3.94(8:42) 6.34(5:24) 12627 /31c87%15.8
  Total8 7:10:18 21.99 35.4 44727 /31c87%68.0
  [1-5]8 6:14:18

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MoTuWeThFrSaSu

Sunday Nov 5, 2017 #

3 PM

Strength 36:50 [1]
ahr:73 max:115

Stretching 7:00 [0]

Saturday Nov 4, 2017 #

Event: DVOA Grings Mill / Penn State-Berks
 
Event: DVOA National Event Nov 4-5
 
9 AM

Running warm up/down 6:26 intensity: (1:04 @1) + (5:22 @2) 0.48 mi (13:25 / mi) +17m 12:05 / mi
ahr:137 max:152 shoes: Icebug Spirit6 OLX

Orienteering race 19:11 intensity: (1:08 @2) + (11:35 @3) + (6:28 @4) 3.27 km (5:52 / km) +82m 5:13 / km
ahr:148 max:175 spiked:13/16c shoes: Icebug Spirit6 OLX

forest sprint in pretty rocky terrain. navigation mostly good, after I found the start triangle on the map. speed not very good, hips/back felt tight and I also wasn't pushing very hard.

Running 15:46 intensity: (6:44 @1) + (9:02 @2) 0.74 mi (21:18 / mi) +12m 20:15 / mi
ahr:126 max:144 shoes: Icebug Spirit6 OLX

warmup map with Samantha

Running 16:20 intensity: (2:35 @1) + (13:45 @2) 1.06 mi (15:24 / mi) +43m 13:41 / mi
ahr:136 max:155 shoes: Icebug Spirit6 OLX

Shadowing Samantha. She got fairly lost on one tricky leg but managed to relocate...good practice.

Stretching 5:00 [0]

1 PM

Running warm up/down 7:41 intensity: (29 @1) + (7:11 @2) + (1 @3) 0.58 mi (13:15 / mi)
ahr:136 max:147 shoes: Nimbus 18

Orienteering 15:04 intensity: (22 @2) + (8:59 @3) + (5:43 @4) 3.07 km (4:54 / km) +44m 4:34 / km
ahr:152 max:174 spiked:14/15c shoes: Nimbus 18

campus sprint, with some forest mixed in. lost a minute on 13 when I got there but didn't see the control from above.

Running 3:22 intensity: (2:01 @1) + (1:20 @2) + (1 @3) 0.19 mi (17:42 / mi)
ahr:118 max:133 shoes: Nimbus 18

Running 10:35 intensity: (1:19 @1) + (9:16 @2) 0.88 mi (12:02 / mi) +17m 11:21 / mi
ahr:134 max:149 shoes: Nimbus 18

Shadowing Samantha on white. Some confusion at the first control until I realized she had grabbed the yellow control descriptions sheet. otherwise a good run for her.

Stretching 5:00 [0]


Hawk Mountain - Sprint 1 Blue - Splits

Penn State Berks - Sprint 2 Blue - Splits

Friday Nov 3, 2017 #

12 PM

Strength 6:09 [1]
ahr:65 max:90

Running 37:37 intensity: (6:47 @1) + (30:50 @2) 4.04 mi (9:19 / mi) +61m 8:54 / mi
ahr:141 max:160 shoes: Nimbus 18

Stretching 12:00 [0]

Thursday Nov 2, 2017 #

11 AM

Strength 6:42 [1]
ahr:62 max:75

Running 35:10 intensity: (1:16 @1) + (33:54 @2) 4.04 mi (8:42 / mi) +61m 8:19 / mi
ahr:150 max:170 shoes: Nimbus 18

Elliptical 30:03 intensity: (10:03 @1) + (20:00 @2)
ahr:117 max:128 shoes: Nimbus 18

Stretching 11:00 [0]

some twinges in my left arch this week. maybe from working the hills on sunday?
5 PM

Running 27:44 intensity: (11:08 @1) + (16:36 @2) 1.93 mi (14:22 / mi) +47m 13:21 / mi
ahr:130 shoes: Nimbus 18

with Samantha near NIH.

Wednesday Nov 1, 2017 #

12 PM

Strength 27:06 [1]
ahr:75 max:135

Elliptical 30:01 [1]
ahr:98 max:115 shoes: Nimbus 18

Stretching 7:00 [0]

Tuesday Oct 31, 2017 #

Note

no time for training but I did chase Eliza around the neighborhood for about 2 miles worth of trick-or-treating. She probably did twice that distance, since I just waited in the street.

Monday Oct 30, 2017 #

11 AM

Strength 6:56 [1]
ahr:75 max:92

Running 35:35 intensity: (1:48 @1) + (33:47 @2) 4.12 mi (8:39 / mi) +62m 8:16 / mi
ahr:149 shoes: Nimbus 18

Stretching 9:00 [0]

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