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Training Log Archive: ken

In the 7 days ending Oct 8, 2011:

activity # timemileskm+mload
  Running6 2:26:22 16.6(8:49) 26.72(5:29) 20633.4
  Orienteering1 1:06:26 5.49(12:06) 8.83(7:31) 18020 /22c90%38.2
  Stretching7 1:01:00
  Strength3 32:443.4
  Elliptical1 20:003.0
  Total7 5:26:32 22.09 35.55 38620 /22c90%78.1
  [1-5]7 4:25:32
averages - sleep:6.2

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SuMoTuWeThFrSa

Saturday Oct 8, 2011 #

Event: UNO Boulder Dash 2-Day Classic A-Meet
 
11 AM

Running warm up/down 12:02 intensity: (37 @1) + (2:05 @2) + (4:36 @3) + (4:19 @4) + (25 @5) 1.25 mi (9:36 / mi) +51m 8:31 / mi
ahr:160 max:188 shoes: VJ Falcon spikes 2009

Orienteering race 1:06:26 intensity: (38 @1) + (2:04 @2) + (11:18 @3) + (1:58:26 @4) + (26 @5) **** 8.83 km (7:31 / km) +180m 6:50 / km
ahr:170 max:183 spiked:20/22c shoes: VJ Falcon spikes 2009

pretty good run, lots of going straight. should have gone back to the road on 9 though. wore headcam, will post that when I get home.

Stretching 5:00 [0]

falcons are finally retired. got some new shoes from the bermans and their wasp-filled tent.

Saturday Blue - Splits

Friday Oct 7, 2011 #

Note

Jukola flights are booked: arriving friday afternoon, leaving sunday afternoon. awesomeness.
C • Missed this! 4
12 PM

Strength (core) 7:58 [1]
ahr:87 max:99 slept:7.5

Running 15:49 [2] 1.8 mi (8:49 / mi) +26m 8:26 / mi
ahr:154 shoes: Nimbus 12 #2

Stretching 15:00 [0]

Thursday Oct 6, 2011 #

9 PM

Running 18:38 intensity: (6:42 @1) + (11:56 @2) 1.91 mi (9:45 / mi) +31m 9:17 / mi
ahr:143 max:171 slept:4.0 shoes: Nimbus 12 #2

instead of running at lunch today, I had to go get a new tire with more air and less nails, and another to match. felt tired (eliza @4am), but ok once I got going.

Stretching 5:00 [0]

Wednesday Oct 5, 2011 #

12 PM

Strength 16:46 intensity: (15:25 @1) + (1:21 @2)
ahr:102 max:151

Running 33:10 intensity: (19 @1) + (25:14 @2) + (5:32 @3) + (2:05 @4) 4.2 mi (7:53 / mi) +33m 7:42 / mi
ahr:152 max:174 shoes: Nimbus 12 #2

Stretching 10:00 [0]

Tuesday Oct 4, 2011 #

12 PM

Running 34:31 [2] 4.14 mi (8:20 / mi) +33m 8:08 / mi
ahr:151 slept:6.5 shoes: Nimbus 12 #2

nice day. feeling a little better.

Stretching 10:00 [0]

Monday Oct 3, 2011 #

11 AM

Elliptical 20:00 intensity: (10:00 @1) + (10:00 @2)
slept:6.5 (sick) shoes: Nimbus 12 #2

cold and rainy outside. lingering headache is sucking away my motivation.

Strength 8:00 [1]

Stretching 8:00 [0]

Sunday Oct 2, 2011 #

10 AM

Running 32:12 [2] 3.3 mi (9:45 / mi) +32m 9:28 / mi
slept:6.5 shoes: Nimbus 12 #2

snuck in a run while eliza was at ballet class. thought the 610 I brought was turned off, but actually dead battery. so, crappy track courtesy of iphone app.

Stretching 8:00 [0]

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