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Training Log Archive: cbruski

In the 7 days ending Aug 19, 2017:

activity # timemileskm+m
  Running4 3:41:14 22.6(9:47) 36.37(6:05)
  Orienteering1 40:00 2.72(14:44) 4.37(9:09)
  Total5 4:21:14 25.31(10:19) 40.74(6:25)

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Saturday Aug 19, 2017 #

9 AM

Running long (LSD) 1:15:11 [3] 12.01 km (6:16 / km)
shoes: Asics Gel-Kayano 22

LSD along river, nice and easy. Only got buzz-bombed by one pod of rude cyclists! Took a Tylenol before running, and that helped keep my shoulder/lat issue on the back burner. Today I bought another memory-foam pillow!

Thursday Aug 17, 2017 #

8 AM

Running intervals (1200s) 45:00 [4] 7.55 km (5:58 / km)
shoes: Asics Gel-Kayano 22

In Toronto: 2 km warm up, then 2x1200 m (6:40, ~6:30), then had to do a different 3rd interval due to wacko landscape workers on the loop. So, third interval was ~1200 m up the entire length of Beveridge + all of Avonwick (not timed).Then jogged back home.
For reference: 24 Whitefriars Drive, ~9:45 a.m. Black pick-up truck 9437VA.
Left shoulder/lat injury has cropped up again, probably due to sleeping arrangements and lots of driving. Kinda painful today while I was running, and it bugs me during the day. Started doing some Rita exercises. I should travel with my memory-foam pillow - always!

Wednesday Aug 16, 2017 #

6 PM

Orienteering (Practice) 40:00 [2] 4.37 km (9:09 / km)
shoes: Salomon Speedcross 3

Practice O-ing with Francis at Earl Bales/Bathurst Parks, joining the two Toronto O-ing clubs on their Wednesday technical training session. Ran out of time to explore the entire course because we got caught in traffic which turned a 20-min commute into almost one hour!
Nice park, interesting map. Brought back memories of running XC there for both me and Francis. Had a nice chat with Eugene, who was site administrator, and Raymond Chung, club member. Lots of friendly O-folk along the trails and afterwards.

Tuesday Aug 15, 2017 #

8 AM

Running (Easy mileage) 38:15 [3] 6.31 km (6:04 / km)
shoes: Asics Gel-Kayano 22

Nice run through Toronto neighbourhood. Beverage-Avonwick-VP track (one lap)-Wallingford-Brookbanks-one loop of Overbank (800 m)-then turne d around and retraced steps, without loop of track.
Hot, humid, typical Toronto weather. Lots of sweat!

Sunday Aug 13, 2017 #

9 AM

Running long (LSD) 1:02:48 [3] 10.5 km (5:59 / km)
shoes: Asics Gel-Kayano 22

Slowish long run along SJAMP to safety lights. Took all the little side-loops next to the river along the way back. It was hard to keep the pace at around
6 min per km; I wanted to go faster. Kept it in check, though, as much as I could. Very hot and sweaty by the 8th km, and found the last two km draggy.

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