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Training Log Archive: ken

In the 7 days ending Jan 13, 2019:

activity # timemileskm+mload
  Running5 3:10:40 21.39(8:55) 34.42(5:32) 26335.9
  Strength6 1:58:4411.9
  Downhill skiing1 1:22:00 47328.2
  Stretching6 55:00
  Elliptical1 50:006.5
  XC skiing1 40:26 2.22(18:13) 3.57(11:19) 604.3
  Cross training1 10:001.0
  Total9 9:06:50 23.61 38.0 505467.8
  [1-5]9 8:11:50

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MoTuWeThFrSaSu

Sunday Jan 13, 2019 #

Event: QOC Cabin John - CANCELLED
 
Event: WPOC - Laurel Ridge Ski Orienteering
 
8 PM

XC skiing 40:26 intensity: (38:00 @1) + (2:26 @2) 2.22 mi (18:13 / mi) +60m 16:49 / mi
ahr:100 max:152 shoes: alex's skis

Around the neighborhood. It was fluffy enough that the best parts were where cars had packed it down. Took it easy with the poles since I am still being nice to my elbow, that was fine though. Measured about 11" on the table in the backyard.

Strength 30:00 [1]

shoveling

Saturday Jan 12, 2019 #

8 AM

Downhill skiing 1:22:00 [1] +4732m
ahr:82 max:118

with Samantha
4 PM

Running 19:38 intensity: (54 @1) + (18:44 @2) 1.98 mi (9:55 / mi) +31m 9:27 / mi
ahr:152 shoes: Nimbus 20

Stretching 5:00 [0]

Friday Jan 11, 2019 #

11 AM

Strength 8:30 [1]
ahr:69 max:103

Running 47:45 intensity: (2:06 @1) + (45:14 @2) + (25 @3) 5.67 mi (8:25 / mi) +82m 8:04 / mi
ahr:143 max:157 shoes: Nimbus 20

Stretching 12:00 [0]

Thursday Jan 10, 2019 #

12 PM

Strength 32:24 [1]
ahr:81 max:104

Running (treadmill) 37:54 intensity: (5:06 @1) + (32:48 @2) 4.0 mi (9:29 / mi)
ahr:139 max:160 shoes: Nimbus 20 green

Stretching 10:00 [0]

Wednesday Jan 9, 2019 #

11 AM

Strength 9:14 [1]
ahr:70 max:99

Running 49:02 intensity: (9:22 @1) + (39:40 @2) 5.61 mi (8:44 / mi) +87m 8:20 / mi
ahr:136 max:160 shoes: Nimbus 20 green

intermittently heavy sleet. that seems like progress.

Stretching 10:00 [0]

Tuesday Jan 8, 2019 #

8 AM

Cross training 10:00 [1]

12 PM

Strength 30:00 [1]
ahr:80 max:112

Running 36:21 intensity: (5:18 @1) + (31:03 @2) 4.13 mi (8:48 / mi) +62m 8:24 / mi
ahr:135 max:149 shoes: Nimbus 20 green

Stretching 8:00 [0]

Monday Jan 7, 2019 #

12 PM

Strength 8:36 [1]
ahr:73 max:99

Elliptical 50:00 intensity: (34:50 @1) + (15:10 @2)
shoes: Nimbus 20 green

Stretching 10:00 [0]

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