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Training Log Archive: NatKawam

In the 7 days ending Aug 3:

activity # timemileskm+m
  Cycling1 2:01:33 38.02(3:12) 61.19(1:59) 310
  Running3 1:04:08 6.67(9:37) 10.74(5:58) 53
  Total4 3:05:41 44.7(4:09) 71.93(2:35) 363

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Saturday Aug 3 #

3 PM

Running 21:37 [1] 3.97 km (5:27 / km) +26m 5:16 / km
shoes: Adizero Adios 3

Easy run with Robbie before his flight. Good luck in Norway!!

Wednesday Jul 31 #

6 PM

Running warm up/down (RALF) 10:44 [1] 1.8 km (5:58 / km)
shoes: Adizero Adios 3

Warm up to the Ottawa River for some speed-tervals.

Running intervals (RALF) 23:00 intensity: (10:00 @1) + (2:00 @2) + (1:00 @3) + (2:00 @4) + (8:00 @5) 3.49 km (6:35 / km) +3m 6:34 / km
shoes: Adizero Adios 3

12 x 1min on 1min rest along bike path of Ottawa River/SJAM... Died a little near the end as you can see...

1. 3:33/km
2. 3:34/km
3. 3:45/km
4. 3:46/km
5. 3:51/km
6. 4:00/km
7. 3:48/km
8. 3:43/km
9. 3:54/km
10. 4:10/km
11. 4:12/km
12: 4:09/km
7 PM

Running warm up/down (RALF) 8:47 [1] 1.48 km (5:56 / km) +24m 5:29 / km
shoes: Adizero Adios 3

Easy warm down back to Carlingwood parking lot.

Sunday Jul 28 #

9 AM

Cycling long (TT bike ) 2:01:33 [3] 61.19 km (1:59 / km) +310m 1:56 / km
shoes: Bontrager Hilo Triathlon Clips

W/u:
4.46k from home to island park.

W/o:
52k at IM70.3 goal pace along ~6km segment of SJAM back and forth. For time.
52.27km + 187m climb, time: 1:41:01, 31.5km/hr
Hit a max speed of 39.85km/hr on the FLATS and was able to hold it for 1.5k! Woo!!!!

W/d:
4.46 easy back home.

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