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Training Log Archive: ken

In the 7 days ending Jan 8, 2023:

activity # timemileskm+mload
  Fake skiing2 2:32:01 23.34(9.2/h) 37.56(14.8/h) 13030.0
  Downhill skiing2 1:49:00 694910.9
  Running4 1:32:43 7.71(12:02) 12.4(7:29) 8818.4
  Strength3 1:22:418.3
  Orienteering1 1:15:39 5.14(14:43) 8.27(9:09) 32425.1
  Stretching4 42:00
  Total10 9:14:04 36.18 58.23 749192.7
  [1-5]9 8:32:04

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MoTuWeThFrSaSu

Sunday Jan 8, 2023 #

Event: QOC Fountainhead East
 
11 AM

Running warm up/down 7:21 intensity: (1:23 @1) + (4:27 @2) + (1:31 @3) 0.53 mi (13:52 / mi) +17m 12:36 / mi
ahr:127 max:144 shoes: Icebug Spirit 8

warmup with Samantha

Orienteering 1:15:39 intensity: (1:14 @1) + (23:52 @2) + (50:29 @3) + (4 @4) 8.27 km (9:09 / km) +324m 7:39 / km
ahr:143 max:160 shoes: Icebug Spirit 8

Red in the Fountainhead MTB zone. Lots of steep parts and going up made my bruised hip (glute med?) hurt but at least not in a making-it-worse kind of way. That should be fine for next weekend but now Samantha's ankle status is questionable. Ortho appointment for her tomorrow.
http://routes.qocweb.org/cgi-bin/reitti.pl?act=map...

Red - Splits

Saturday Jan 7, 2023 #

8 AM

Downhill skiing 53:00 [1] +2383m
ahr:71 max:127

Liberty, running low on snow.
11 AM

Fake skiing 1:11:16 intensity: (43:13 @1) + (27:12 @2) + (51 @3) 10.77 mi (9.1 mph) +119m
ahr:114 max:147 shoes: Skikes

Gettysburg monument roads. Had planned a bigger loop but some parts were closed. Not much traffic at all and nice pavement except that it seemed too hard for the pole tips which were slipping. And then I tripped myself with a pole and bruised my hip.
C • My roller ski trail network... 3

Stretching 5:00 [0]

4 PM

Stretching 15:00 [0]

gym with Eliza

Friday Jan 6, 2023 #

4 PM

Strength 31:02 [1]
ahr:80 max:113

Running 27:37 intensity: (15:33 @1) + (12:04 @2) 2.46 mi (11:14 / mi) +45m 10:38 / mi
ahr:117 max:135 shoes: Nimbus 23

with Samantha

Stretching 7:00 [0]

Thursday Jan 5, 2023 #

6 PM

Strength 7:11 [1]
ahr:69 max:80

Running 26:44 intensity: (14:44 @1) + (12:00 @2) 2.22 mi (12:02 / mi) +13m 11:50 / mi
ahr:115 max:131 shoes: Nimbus 23

Running 1:35 [1] 0.1 mi (15:50 / mi)
ahr:85 max:93 shoes: Nimbus 23

Wednesday Jan 4, 2023 #

6 PM

Running 29:26 intensity: (2:59 @1) + (10:33 @2) + (15:54 @3) 2.39 mi (12:17 / mi) +14m 12:05 / mi
ahr:136 max:150

Tuesday Jan 3, 2023 #

4 PM

Strength 44:28 [1]
ahr:88 max:114

Stretching 15:00 [0]

Monday Jan 2, 2023 #

8 AM

Downhill skiing 56:00 [1] +4566m
ahr:76 max:130

Spring conditions?
12 PM

Fake skiing 1:20:45 intensity: (2:56 @1) + (57:50 @2) + (19:59 @3) 12.57 mi (9.3 mph) +11m
ahr:134 max:149 shoes: fake skate skis

In the neighborhood, so checking out a bit of this paved rail trail running parallel to the C&O canal. Unfortunately also parallel to I-70, but it's a nice surface.
4 PM

Note

And then a tree fell on our garage. That could have been bad since the toys live there, but so far it seems like only gutter and maybe shingle damage.

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