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Training Log: fkawam

In the last 7 days:

activity # timemileskm+m
  Running5 3:25:11 22.09(9:17) 35.55(5:46) 124
  Cycling5 2:11:05 26.75 43.05 143
  Orienteering1 1:57:44 4.25(27:41) 6.84(17:12) 214
  Other1 20:00
  5BX - Run1 11:01 1.16(9:28) 1.87(5:53) 2
  Total9 8:05:01 54.25 87.31 483
  [1-5]6 5:16:36
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2:22
0:00
WeThFrSaSuMoTu

Sunday Sep 16 #

8 AM

Running 25:04 [3] 5.07 km (4:57 / km) +14m 4:53 / km
shoes: Saucony Echelon 6

10 AM

Orienteering race (B-Meet) 1:57:44 [3] 6.84 km (17:12 / km) +214m 14:53 / km
shoes: Inov 8 Oroc 340 GTX

B Meet Seasons Opener
P16...Set by Cathy and Andrew
Short Advanced...4.5 km...15 controls...hot
After taking 30 minutes for control 3 ...(went right by but too low) and after losing about 10 lbs of sweat just finishing was the goal..some minor problems with 5, 7 worked out well but just took a long time ...after 13 set a goal of breaking 2 hours..and hurray...did!


Saturday Sep 15 #

8 AM

Note

Saturday AM Speed Workout with Sheldon and Errol @ St. Paul's HS track

warm up on own...though we did some strides together
workout...I'd been vacilating between 3 or 4 sets of 300's but in the end went with 3

3 sets of 3x300 w 100 m walk rec btwn 300's....full rec btwn sets
set 1: 1/2-3/4-F gear changes...3rd better of equal to 2nd set

warm down to Ikea...with a cheapie breakfast refuel before we headed out our separate ways

Great fun...very humid...thanks guys
..
.
..

fix hr later.

,
,

Cycling warm up/down (and transpoort b/a) 15:00 [1]

5BX - Run warm up/down 11:01 [0] 1.87 km (5:53 / km) +2m 5:51 / km
shoes: Saucony Echelon 6

Other (strides stretches etc) 20:00 intensity: (10:00 @0) + (10:00 @1)
shoes: red new balance trail

Running intervals 28:27 [0] 3.54 km (8:02 / km) +1m 8:01 / km
shoes: Saucony Echelon 6

Running warm up/down 6:48 [0] 1.09 km (6:16 / km) +11m 5:58 / km

10 AM

Cycling 23:31 [0] 8.78 km (2:41 / km) +59m 2:35 / km

...messed up the watch
3 PM

Cycling 27:46 [0] 10.61 km (2:37 / km) +33m 2:35 / km

Friday Sep 14 #

5 AM

Running 1:00:13 [3] 11.37 km (5:18 / km) +41m 5:12 / km
shoes: Saucony Echelon 6

Thursday Sep 13 #

8 AM

Cycling 32:28 [2] 11.71 km (2:46 / km) +22m 2:45 / km

11 AM

Cycling 32:20 [2] 11.94 km (2:42 / km) +29m 2:41 / km

Running 23:47 [3] 4.97 km (4:47 / km) +6m 4:45 / km
shoes: Saucony Echelon 6

Wednesday Sep 12 #

6 PM

Note

OOC Training
Sheldon, Errol, Emil, Jennie, Colleen, Stefan, Andrew, Rikard, Jeff and myself

Queensway Carleton Hospital


w/u
- long...~3.3km...over to strawberry hill...bottom to top..back down...bottom to bottom...over to start field
w/o
on an 8 leg course on the map the intervals were 2 legs at a time...the 3rd leg was the hug the hospital perimeter...
w/d
back to bayshore


Running 18:29 [0] 3.38 km (5:28 / km) +36m 5:11 / km

Running 37:55 [0] 5.43 km (6:59 / km) +14m 6:54 / km

...oops I messed up the second interval thinking I was clever cutting through the woods on an unmarked path I actually knew about but forgot to include

Running 4:28 [0] 0.7 km (6:22 / km) +1m 6:20 / km

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