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Training Log Archive: ken

In the 1 days ending Jan 18, 2015:

activity # timemileskm+mload
  Orienteering1 58:13 5.57(10:27) 8.97(6:30) 34523c28.1
  Running1 24:02 2.05(11:44) 3.3(7:18) 853.8
  Stretching1 8:00
  Total1 1:30:15 7.62 12.26 43023c31.9
  [1-5]1 1:22:15

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Su

Sunday Jan 18, 2015 #

Event: QOC Patapsco McKeldin
 
9 AM

Running warm up/down 15:02 intensity: (1:41 @1) + (13:05 @2) + (16 @3) 1.19 mi (12:39 / mi) +73m 10:38 / mi
ahr:136 max:157 shoes: Inov-8 oroc 340

Stretching 8:00 [0]

Orienteering race 58:13 intensity: (17 @1) + (3:46 @2) + (25:50 @3) + (28:20 @4) *** 8.97 km (6:30 / km) +345m 5:27 / km
ahr:164 max:176 23c shoes: Inov-8 oroc 340

Georgia day 2. Another pretty good run, no headcam this time. Haven't run hard two days in a row since my knee problems, but things seemed ok, and I was less tired/sore than I expected to be. Forest was more scratchy in parts, but overall less steep than yesterday. Two timed road crossings where we had two minutes to kill; I used the whole time on the second one. Nice terrain, course, and weather. I like coming to GA.

Running warm up/down 9:00 [1] 0.86 mi (10:28 / mi) +12m 10:02 / mi
ahr:125 max:146 shoes: Inov-8 oroc 340


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