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Training Log Archive: ken

In the 1 days ending Jun 3, 2016:

activity # timemileskm+mload
  Orienteering1 32:56 3.54(9:18) 5.7(5:47) 5522 /24c91%12.3
  Stretching2 27:00
  Running1 6:28 0.53(12:17) 0.85(7:38) 81.2
  Total2 1:06:24 4.07 6.55 6322 /24c91%13.5
  [1-5]1 39:24

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Fr

Friday Jun 3, 2016 #

Event: Senior Team USA Trials
 
11 AM

Stretching 12:00 [0]

4 PM

Orienteering warm up/down 15:56 intensity: (6:11 @1) + (9:45 @2) ** 1.17 mi (13:37 / mi) +17m 13:02 / mi
ahr:139 spiked:3/3c shoes: Nimbus 16 red

on the warmup map.

Orienteering race 17:00 intensity: (14 @1) + (19 @2) + (1:23 @3) + (15:01 @4) + (3 @5) **** 3.82 km (4:27 / km) +38m 4:15 / km
ahr:171 max:180 spiked:19/21c shoes: Nimbus 16 red

TT sprint. I was nervous about running too fast here and aggravating my back for the whole weekend. So I held back on the speed and tried to keep my core stable. The result was better than expected, I navigated well and dodged flower beds without feeling rushed, but it also seems from the GPS like I wasn't going all that slowly. in the last third, Will E caught up from a minute back, but then I kind of kept up with him. In the end, I wasn't tired and felt like I could have run a lot faster. Generally satisfied with the result though.

Running warm up/down 6:28 intensity: (1:00 @1) + (5:28 @2) 0.53 mi (12:17 / mi) +8m 11:44 / mi
ahr:133 max:142 shoes: Nimbus 16 red

Stretching 15:00 [0]

before and after. focused on hip flexors.

Sprint Blue - Splits

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