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Training Log: fkawam

In the last 7 days:

activity # timemileskm+m
  X-C Skiing2 3:39:17 20.35(10:46) 32.75(6:42) 657
  Running3 2:14:54 14.75(9:09) 23.74(5:41) 59
  Total5 5:54:11 35.1(10:05) 56.49(6:16) 716
averages - sleep:7.3 rhr:49
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Friday Mar 5 #

Note
rhr:40 slept:7.75

8 AM

Running (minty) 38:50 [3] 7.12 km (5:27 / km) +21m 5:22 / km
shoes: Asics GT1000-8 GTX

Elmhurst/Connaught- 5 loops (27:00)-Elmhurst/Connaught back
~-12 C windy but protected in the 4H

Thursday Mar 4 #

Note
rhr:47 slept:6.0

Wednesday Mar 3 #

Note
rhr:47 slept:7.25

8 PM

Running 40:00 [3] 6.7 km (5:58 / km)
shoes: TR14 GTX Saucony Excursions

Partial run home from work to Teron Station (via taking the wrong turn in the dark) then from Pinecrest Station in.

Tuesday Mar 2 #

Note
rhr:50 slept:7.25

Monday Mar 1 #

Note
rhr:50 slept:8.5

9 AM

X-C Skiing ((Colleen's Track)) 1:45:30 [2] 15.69 km (6:43 / km) +263m 6:12 / km

CSM Virtual Tourer Leg 10: P20 - 15.6 km Phillippe and Taylor Lakes and Mud Lookout

Ski with Colleen on a new adventure. We stated at P20 after seeing that we'd have to cross roads on a P19 start for the loop we we planning. The morning started very windy with the tracks kind of squishy but as we skied they firmed up and actually was quite crusty between the tracks. Down to Taylor Lake then decided to go up 56 eventually to Mud Lookout....This section of the trail narrowed quite a bit with a nice climb which we were apprehensive about coming down. At he top there seemed to be an even narrower backcountry trail (ungroomed, primarily snowshoe) leading down to the lower lakes. We took the descent in stages at flattening points and all was good. Back from Taylor we saw a couple of trekkers...Later after we came from an extension to Phillippe we saw that one of them had fallen and dislocated/broken a limb. The group had called for help and were waiting so we moved on and said we would would report their location to the attendants at P20. Fortunately she was 1 km from P20 at the campers gate and was able to call for help which arrived as we were leaving.
..As we left the lot had about the same number of skiers (very few) but two were heading out as we left.
Great adventure in a new part of the park for a ski. Bitten by a bit of nostalgia as we passed the campground where we had winter camped with RHS students almost 30 years ago...not much had changed...
Thanks ski buddy....1 more tour to complete your set now :).

(Using Colleen's Track because I used Minty the Garmin was having charging issues)

Sunday Feb 28 #

Note
rhr:56 slept:7.0

Upset stomach last night.
IT band a bit tight this AM after yesterday's ski and house stuff and this AM's lesson preps for this aft.
11 AM

Running 56:04 [3] 9.92 km (5:39 / km) +38m 5:33 / km
shoes: TR14 GTX Saucony Excursions

7th 56'er after a visit with "Marcy's family"...Quads sore and generally tired from the past few days
Did some roof raking and 2x4 ice dam break up before coming in.
The day has warmed up and the roads are sloshy rain and cold forecasted not such an appealing combo to look forward to.

Saturday Feb 27 #

Note
rhr:50 slept:7.5

8 AM

X-C Skiing 1:53:47 [3] 17.06 km (6:40 / km) +394m 5:59 / km

CSM Virtual Tourer Leg 9: P5 - 17 km Parkways and Penguins

Colleen, Andrew and I went to P5 to do our own thing. I was freezing so I just started moving to the nearest climb to start generating some heat. South on Gatineau Parkway up Champlain Parkway to Fortune Parkway (~11 km mark). At that point had to decide up to the lookout, Fortune Parkway to P10-P9-P8-P5 or Fortune-Ridge-Penguin-P5...Decided on the latter to make the cut off but I think the 10-9-8-5 would make a nice 1/2 marathon...another time perhaps.
Temp was ~-6 windy and snowy...groomed tracks filled in while I skied up the Champlain Parkway...had a good workout on these hills.
Good fun but left toes took a beating.

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