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Training Log Archive: ken

In the 7 days ending Apr 13, 2019:

activity # timemileskm+mload
  Elliptical2 2:27:0023.4
  Running5 2:22:55 13.83(10:20) 22.25(6:25) 15324.1
  Stretching6 57:00
  Strength5 53:145.3
  Orienteering1 38:32 3.51(10:59) 5.65(6:49) 11116 /17c94%16.0
  Cross training1 5:000.5
  Total8 7:23:41 17.34 27.9 26316 /17c94%69.3
  [1-5]8 6:26:41

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SuMoTuWeThFrSa

Saturday Apr 13, 2019 #

Event: QOC Junior Nationals
 
9 AM

Running 8:37 intensity: (5:33 @1) + (3:04 @2) 0.69 mi (12:30 / mi)
ahr:116 max:135 shoes: Icebug Spirit 7 OLX

new shoes, a half euro size smaller than my last ones, since that's what was available. shortish warm-up as I was keeping Samantha company before her start.

Orienteering 38:32 intensity: (2:03 @1) + (9:03 @2) + (12:18 @3) + (15:08 @4) **** 5.65 km (6:49 / km) +111m 6:13 / km
ahr:157 max:173 spiked:16/17c shoes: Icebug Spirit 7 OLX

Solid middle distance race. Not fast but mostly smooth. New compass (Silva NOR 360) needle got stuck twice, I needed to shake it to get it spinning again.

Stretching 5:00 [0]


Day 1 - Middle - Blue - Splits

Thursday Apr 11, 2019 #

11 AM

Strength 8:09 [1]
ahr:66 max:85

Running 37:22 intensity: (8:56 @1) + (28:26 @2) 4.08 mi (9:10 / mi) +59m 8:46 / mi
ahr:129 max:146 shoes: Nimbus 20 green

Stretching 12:00 [0]

Wednesday Apr 10, 2019 #

8 AM

Cross training 5:00 [1]

11 AM

Strength 6:54 [1]
ahr:66 max:86

Elliptical 1:07:00 intensity: (37:01 @1) + (29:59 @2)
ahr:121 max:143 shoes: Nimbus 20 green

Stretching 12:00 [0]

Tuesday Apr 9, 2019 #

12 PM

Strength 20:18 [1]
ahr:74 max:101

Running 36:36 intensity: (1:13 @1) + (22:04 @2) + (12:09 @3) + (1:10 @4) 4.1 mi (8:56 / mi) +57m 8:34 / mi
ahr:148 max:170 shoes: Nimbus 20 green

Stretching 10:00 [0]

5 PM

Running 25:58 intensity: (25:37 @1) + (21 @2) 2.04 mi (12:44 / mi) +24m 12:17 / mi
ahr:112 max:132

Monday Apr 8, 2019 #

11 AM

Strength 9:17 [1]
ahr:67 max:85

Elliptical 1:20:00 intensity: (23:07 @1) + (56:53 @2)
ahr:131 max:149 shoes: Nimbus 20 green

Stretching 10:00 [0]

Sunday Apr 7, 2019 #

3 PM

Strength 8:36 [1]
ahr:69 max:87

Running 34:22 intensity: (32:22 @1) + (2:00 @2) 2.92 mi (11:46 / mi) +12m 11:37 / mi
ahr:115 max:133 shoes: Nimbus 20 green

Great falls canal loop with Samantha

Stretching 8:00 [0]

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