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Training Log: fkawam

In the last 7 days:

activity # timemileskm+m
  Cycling2 2:48:51 37.43(4:31) 60.24(2:48) 225
  Other2 1:21:53 2.18 3.51
  Orienteering1 1:07:01 3.82(17:33) 6.14(10:55) 429 /17c52%
  Stationary Bike2 1:03:00
  Running1 54:32 5.55(9:50) 8.93(6:07) 63
  Core I1 20:00
  Total7 7:35:17 48.98 78.82 3309 /17c52%
  [1-5]6 5:56:10
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WeThFrSaSuMoTu

Monday Apr 24 #

12 PM

Cycling 29:33 intensity: (9 @0) + (3:39 @1) + (6:43 @2) + (19:02 @3) 11.02 km (2:41 / km) +56m 2:37 / km
ahr:121 max:136

Cycling 20:51 intensity: (9 @0) + (1:09 @1) + (8:16 @2) + (11:17 @3) 8.8 km (2:22 / km) +39m 2:19 / km
ahr:120 max:132

Cycling 17:25 intensity: (5 @0) + (1:10 @1) + (11:25 @2) + (4:45 @3) 7.0 km (2:29 / km) +1m 2:29 / km
ahr:117 max:132

Sunday Apr 23 #

10 AM

Orienteering race 1:07:01 intensity: (41 @0) + (2:18 @1) + (6:02 @2) + (33:51 @3) + (24:09 @4) 6.14 km (10:55 / km) +42m 10:33 / km
ahr:133 max:157 spiked:9/17c shoes: Inov 8 Oroc 340 GTX

B Meet
Short Advanced 4.4 km 17 controls
March Highlands

About the same as last week only two much bigger screw ups...
Plantar Fascia hurt again at the end but not as much as on Monday,Tuesday and Wednesday...

Beautiful warm day...

Thanks Jennie and Steve for a fun day

Saturday Apr 22 #

9 AM

Cycling 1:41:02 intensity: (1:03 @0) + (2:59 @1) + (20:06 @2) + (1:11:23 @3) + (5:31 @4) 33.42 km (3:01 / km) +129m 2:58 / km
ahr:126 max:143

4 PM

Other 1:16:53 [0] 3.51 km (21:55 / km)

Hike with Andrew in the Barrens...went in from John Asselford Dr....first time doing that...put a couple of ribbons out....All the snow gone and surprisingly dry

Thursday Apr 20 #

7 AM

Stationary Bike 45:00 [1]

Wednesday Apr 19 #

6 AM

Core I 20:00 [0]

Stationary Bike 18:00 intensity: (9:00 @1) + (9:00 @2)

6 PM

Note

OOC Training
Arboretum
(16) Rorry, Stefan, Alex, Andrew, Cathy, Mark, Oliver, James R., Steve, Errol., Ivan, Jennie, Emil, Rikard, Natasha, myself

w/u
map update jog in farm west of Arboretum start (15 minutes)
w/o
- fartlek on a 8.2 km line-o for 40 minutes: 30minutes of the 40minutes t interval pace following splitsfrom an SI printout or a variation of 1-1-2-2-3-3-4-4-5-5- minute intervals...the rest walk or run (Ivan and Alex finished the line....yay!)
w/d
finishing point to parking lot

Running warm up/down 14:30 intensity: (16 @1) + (3:48 @2) + (9:40 @3) + (46 @4) 2.32 km (6:15 / km) +17m 6:02 / km
ahr:125 max:141 shoes: mizuno wave rider 19 (45-2E)

Running 40:02 intensity: (7 @0) + (11 @1) + (2:36 @2) + (7:37 @3) + (29:31 @4) 6.6 km (6:04 / km) +46m 5:51 / km
ahr:142 max:156 shoes: Inov 8 Oroc 340 GTX

Other warm up/down (walk) 5:00 [1]
shoes: Inov 8 Oroc 340 GTX

heel hurts now...iced afterward at home

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