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Training Log: fkawam

In the last 7 days:

activity # timemileskm+m
  Running6 2:45:12 19.46(8:29) 31.32(5:16) 91
  Core I2 40:00
  Total6 3:25:12 19.46 31.32 91
  [1-5]6 2:44:54
«
1:00
0:00
WeThFrSaSuMoTu

Monday Feb 27 #

7 AM

Core I 10:00 [0]

Running 20:47 [3] 4.13 km (5:02 / km) +30m 4:51 / km

Sunday Feb 26 #

12 PM

Running 30:02 [3] 5.69 km (5:17 / km) +29m 5:09 / km

Saturday Feb 25 #

11 AM

Core I 30:00 [0]

Running 30:02 [3] 5.75 km (5:14 / km) +28m 5:06 / km
shoes: mizuno wave rider 19 (45-2E)

Friday Feb 24 #

4 PM

Running 21:20 intensity: (10:40 @3) + (10:40 @4) 4.0 km (5:20 / km)
shoes: mizuno wave rider 19 (45-2E)

Thursday Feb 23 #

Running 20:00 [3] 3.8 km (5:16 / km)

Run - walk to 4H ...saw Ronan and did 3 laps with him as we talked...he might come out to some o-ing this spring...depends on his work placement in May....Breathing hard but beautiful day

Wednesday Feb 22 #

6 PM

Note

OOC Training
Whitehaven...dry streets ~3 C
Stefan, Alex, Mark, David, Errol, Oliver, Sheldon, Andrew, Cathy, Eric, Philipe, Natasha, Ivan, myself (running again)

w/u
~1.5 km in WHS parking lot
w/o
- in Whitehaven....as much of the following that could be done in 40 min (35 for those coming off of injury or just coming back)...continuous (active rec walk - jog)
- 3 figure 8 loops, the boot loop and the "s" 300 with jog backs
w/d
lower leg stretching exercises...walk back to lot from Whitehaven school


Running warm up/down 8:23 intensity: (14 @0) + (12 @1) + (47 @2) + (7:10 @3) 1.4 km (5:59 / km) +1m 5:58 / km
ahr:122 max:129 shoes: mizuno wave rider 19 (45-2E)

Running 34:38 intensity: (4 @0) + (7 @1) + (12 @2) + (10:46 @3) + (23:29 @4) 6.55 km (5:17 / km) +3m 5:16 / km
ahr:142 max:155 shoes: mizuno wave rider 19 (45-2E)

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