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Training Log Archive: ken

In the 7 days ending May 21, 2023:

activity # timemileskm+mload
  Running5 1:54:20 12.26(9:20) 19.73(5:48) 14822.8
  Fake skiing2 1:40:35 15.17(9.0/h) 24.41(14.6/h) 8717.7
  Strength3 1:28:339.0
  Orienteering1 1:15:08 6.83(11:00) 10.99(6:50) 16737.8
  Elliptical2 56:005.6
  Stretching5 34:00
  Total7 7:48:36 34.26 55.14 40292.8
  [1-5]7 7:14:36

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MoTuWeThFrSaSu

Sunday May 21, 2023 #

Event: QOC Jug Bay
 
11 AM

Running warm up/down 9:54 intensity: (38 @1) + (5:15 @2) + (4:01 @3) 0.97 mi (10:12 / mi) +16m 9:43 / mi
ahr:135 max:147 shoes: Icebug Spirit 8

Orienteering 1:15:08 intensity: (17 @1) + (40 @2) + (34:23 @3) + (39:48 @4) **** 10.99 km (6:50 / km) +167m 6:21 / km
ahr:158 max:169 shoes: Icebug Spirit 8

The Chase. Always fun, less solid navigation than usual. Had some trouble misreading directions on the butterfly loops, then I lost my shoe completely submerged in some mud (successfully extracted), and later took a surprisingly bad attack and ended up a completely wrong hilltop. Heel is bothering me afterwards.

http://routes.qocweb.org/cgi-bin/reitti.pl?act=map...
1 PM

Running warm up/down 4:32 intensity: (43 @1) + (3:49 @2) 0.42 mi (10:48 / mi)
ahr:127 max:132 shoes: Icebug Spirit 8

cooldown with Boris

Blue - Splits

Saturday May 20, 2023 #

7 AM

Fake skiing 37:37 intensity: (36:34 @1) + (1:03 @2) 4.27 mi (6.8 mph) +10m
ahr:108 max:123 shoes: fake classic skis

Wasn't planning on anything today, forecasted rain and tomorrow's race seemed like a good excuse. But it wasn't raining and I couldn't resist. A bit better with weight transfer.

Stretching 5:00 [0]

Friday May 19, 2023 #

12 PM

Fake skiing 1:02:58 intensity: (9:54 @1) + (41:55 @2) + (11:09 @3) 10.9 mi (10.4 mph) +77m
ahr:129 max:155 shoes: fake skate skis

Rock creek lunchtime. Had to park at Pierce Mill since I arrived a few minutes late and the usual lot was full of cars parked 5 feet apart.

Stretching 3:00 [0]

Thursday May 18, 2023 #

4 PM

Running 9:53 intensity: (5:08 @1) + (4:45 @2) 1.0 mi (9:53 / mi)
ahr:117 max:125 shoes: Nimbus 23

Gym with Samantha after her appointment at the running shoe store...quite a process with 3D foot scan and custom insoles. At least she likes the ones she got and seems done growing out of shoes.

Strength 45:45 intensity: (45:10 @1) + (35 @2)
ahr:93 max:127

Moved this earlier so I can take it easy on Saturday ahead of the Chase. Knees were fine today.

Elliptical 23:00 [1]
ahr:106 max:116

Elliptical 23:00 [1]
ahr:111 max:131

thought we were almost done but Samantha had more to do so I got back on.

Stretching 7:00 [0]

Wednesday May 17, 2023 #

12 PM

Strength 5:41 [1]
ahr:63 max:81

Running 51:40 intensity: (8:59 @1) + (42:32 @2) + (9 @3) 5.66 mi (9:08 / mi) +75m 8:46 / mi
ahr:127 max:140 shoes: Nimbus 23

Stretching 9:00 [0]

Tuesday May 16, 2023 #

4 PM

Elliptical 10:00 [1]
ahr:99 max:107

Strength 37:07 intensity: (36:33 @1) + (34 @2)
ahr:91 max:130

stopped after 2 sets, knee tweaking a little bit and it was hot in the office gym. still digesting excessive free lunch consumption.

Running 38:21 intensity: (5:49 @1) + (26:33 @2) + (5:59 @3) 4.21 mi (9:07 / mi) +57m 8:44 / mi
ahr:131 max:143 shoes: Nimbus 23

Stretching 10:00 [0]

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