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Training Log: fkawam

In the last 7 days:

activity # timemileskm+m
  Running5 3:04:24 20.64(8:56) 33.22(5:33) 76
  Snowshoeing1 37:35 1.49(25:11) 2.4(15:39) 24
  X-C Skiing1 21:02 1.54(13:39) 2.48(8:29) 1
  Core I1 20:00
  Total6 4:23:01 23.68 38.1 101
  [1-5]6 4:00:24
«
1:44
0:00
ThFrSaSuMoTuWe

Tuesday Jan 16 #

7 AM

Core I 20:00 [0]

Running 28:49 intensity: (4 @0) + (11 @1) + (33 @2) + (21:28 @3) + (6:33 @4) 5.44 km (5:18 / km) +19m 5:12 / km
ahr:135 max:150 shoes: blue wave rider 19 45 D

Monday Jan 15 #

12 PM

Running hills 30:40 intensity: (20 @0) + (7 @1) + (1:33 @2) + (16:37 @3) + (12:03 @4) 5.8 km (5:17 / km) +17m 5:13 / km
ahr:135 max:150 shoes: blue wave rider 19 45 D

Temp ~-17 with -27 windchill according to the WN...our thermometer said ~-10C so ~-17 WC

7 Connaught up-downs, (~3:20 per cycle) 1 Elmhurst up to finish

Amount of climb as measured by garmin seems way off

All warmers worked great...nice and toasty

Sunday Jan 14 #

12 PM

Running 1:06:54 intensity: (17 @0) + (24 @1) + (10:23 @2) + (54:25 @3) + (1:25 @4) 11.75 km (5:42 / km) +36m 5:36 / km
ahr:127 max:143 shoes: blue wave rider 19 45 D

Starting up a Sunday long run again...Went with Natasha in a free form colour the map style run in the Ramsey-Dumarrier_Grennon area and the Pinecrest area south of IKEA where we did this year's stop sign o....nice...by the end ~-11C

Used the cheapie toe warmers and the last juice of the new electric hand warmers...both awesome...

PS Ursus...got you a set of toe warmers to try out
3 PM

Snowshoeing 37:35 intensity: (1:44 @0) + (26:47 @1) + (7:25 @2) + (1:39 @3) 2.4 km (15:39 / km) +24m 14:54 / km
ahr:100 max:137

@March Highlands while Andrew XC-skied.
Used the foot warmers from the noon run with Tash...still warm to the touch after getting home ~ -12 C

Friday Jan 12 #

3 PM

Running 26:30 [3] 4.7 km (5:38 / km)
shoes: blue wave rider 19 45 D

bit of estimates on today's run just before the storm

Thursday Jan 11 #

11 AM

X-C Skiing 21:02 intensity: (12 @0) + (1:12 @1) + (18:04 @2) + (1:34 @3) 2.48 km (8:29 / km) +1m 8:28 / km
ahr:114 max:128

Started with a ski on the SjAM trail...but had back up because I didn't spend anytime adjusting my wax...so classic wasn't going well and I'm not a very good skater so I just tried to get to 20 min then switched to running

Running 31:31 intensity: (17 @1) + (44 @2) + (21:50 @3) + (8:40 @4) 5.53 km (5:42 / km) +4m 5:40 / km
ahr:136 max:154 shoes: Inov 8 Oroc 340 GTX

Running on SJAM

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