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Training Log: fkawam

In the last 7 days:

activity # timemileskm+m
  Cycling3 3:30:58 44.93(4:42) 72.31(2:55) 873
  Running3 2:57:27 21.38(8:18) 34.4(5:09) 119
  Core I2 35:00
  Total6 7:03:25 66.31 106.71 992
  [1-5]5 5:39:15
«
3:06
0:00
TuWeThFrSaSuMo

Sunday Jul 23 #

7 AM

Core I 25:00 [0]

9 AM

Cycling (out) 1:22:24 intensity: (20:13 @0) + (26:34 @1) + (25:24 @2) + (8:26 @3) + (1:26 @4) + (21 @5) 26.95 km (3:03 / km) +403m 2:51 / km
ahr:100 max:160

Bike in the Gats with Colleen: home to Chelsea
10 AM

Cycling (back) 1:19:12 intensity: (28:19 @0) + (27:22 @1) + (17:04 @2) + (6:27 @3) 27.61 km (2:52 / km) +393m 2:41 / km
ahr:95 max:132

Saturday Jul 22 #

9 AM

Core I warm up/down 10:00 [0]

Running (w/o-fartlek) 1:00:00 intensity: (40:00 @3) + (20:00 @4) 12.86 km (4:40 / km) +18m 4:38 / km
shoes: blue wave rider 19 45 D

Poulin to
S-loops
210 212 43s btwn
1500-800-400-200-100...lapwise @WHS
608,314,94,44,20...all with 400 m jog afterwards...

distance seems off oh well

Friday Jul 21 #

6 AM

Running 1:01:05 [3] 11.64 km (5:15 / km) +42m 5:09 / km
shoes: blue wave rider 19 45 D

an unpleasant morning run on something like the westboro beach loop

Wednesday Jul 19 #

6 PM

Note

OOC Training
Arboretum
Steve, Errol, Oliver, Sheldon, Jennie, Cathy, Andrew, Marketa, Robbie, Eric, myself

w/u
2.5 km warm up on trails
w/o
30 min of POW hill...hard up - easy down
w/d
500 m walk - 1 km easy jog

Cycling 19:49 intensity: (27 @0) + (3:24 @1) + (7:09 @2) + (7:48 @3) + (1:01 @4) 7.96 km (2:29 / km) +45m 2:25 / km
ahr:118 max:142

Running warm up/down 13:30 intensity: (11 @0) + (11 @1) + (2:20 @2) + (10:04 @3) + (44 @4) 2.44 km (5:31 / km) +8m 5:26 / km
ahr:129 max:145 shoes: blue wave rider 19 45 D

Running hills 30:33 intensity: (8 @1) + (8 @2) + (4:44 @3) + (15:45 @4) + (9:48 @5) 5.99 km (5:06 / km) +49m 4:54 / km
ahr:151 max:168 shoes: blue wave rider 19 45 D

Running warm up/down 12:19 intensity: (3:32 @1) + (3:10 @2) + (1:35 @3) + (3:56 @4) + (6 @5) 1.47 km (8:24 / km) +2m 8:21 / km
ahr:122 max:172 shoes: blue wave rider 19 45 D

Cycling 29:33 intensity: (5:56 @1) + (15:37 @2) + (8:00 @3) 9.79 km (3:01 / km) +32m 2:58 / km
ahr:111 max:136

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