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Training Log Archive: cbruski

In the 7 days ending Aug 26, 2017:

activity # timemileskm+m
  Rugged trail hiking1 2:57:13 6.39(27:43) 10.29(17:13)
  Running3 2:52:28 17.14(10:04) 27.59(6:15)
  Yard work1 1:15:00
  Cycling1 1:15:00 16.94(4:26) 27.27(2:45)
  Walking1 1:10:00 3.57(19:36) 5.75(12:10)
  Total7 9:29:41 44.06 70.9

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Saturday Aug 26, 2017 #

10 AM

Running long (LSD) 1:27:14 [3] 14.01 km (6:14 / km)
shoes: Asics Gel-Kayano 22

LSD to bridge and back, following river-side path options on the way back only. Gorgeous sunny day, 19 degrees C, great breeze off the river.
Focussing on proper left side alignment, from foot to shoulder.Kept each km between 6:08-6:20, most at 6:15 +\- 2 sec.

Thursday Aug 24, 2017 #

10 AM

Yard work (Cottage driveway repair) 1:15:00 [3]
shoes: Merrell Ventilator-types

Spent 75 min spent raking gravel, back-hoe digging, and rock carrying in order to fix the ruts in the driveway from the recent downpours. Re-dug the trench and positioned rockes to help guide the water flow in future rainfalls. A great way to warm up for my running work out!
11 AM

Running intervals (Long intervals) 50:40 [4] 8.37 km (6:03 / km)
shoes: Asics Gel-Kayano 22

1 km warm up on cottage road, then 4 x 1 km intervals at 1/2 M pace, with 5 min recovery at baseline mileage pace in between each one. Intervals were: 5:20, 5:29' 5:29, and 5:28. Great day, 19 degrees C, breezy, sunny. The intervals included some hiily spots, as that was unavoidable. Tried to maintain the oace even on these shortish hills.

Wednesday Aug 23, 2017 #

9 AM

Rugged trail hiking (Algonquin Park hike) 2:57:13 [4] 10.29 km (17:13 / km)
shoes: Salomon Speedcross 3

Very rigorous hike on the Centennial Ridge trail with Andrew. The trail was very wet, which meant lots of circumventing deep mud puddles and rock-hopping through sections of trail that were like spring run-offs. At one point the stream-like trail forked off into several possible "trails", which had us looking for the real trail! Our orienteering eyes must have been sharp, because we picked up an orange ribbon someone had posted, and were then reassured by the regular blue circle on a tree a few meters after that.

Gorgeous, mostly sunny day, with a good breeze, which kept the few bugs present away. The ridge views were as breath-taking as always, and there were tons of mushrooms everywhere. Could have filled a basket in no time with boletes, leccinum, and suillus. Andrew and I had lunch at the Visitors' Centre, then decided to walk that off on the Spruce Bog trail (2 km easy). After, we checked out the Leaf Lake XC ski area, and collected a couple of leftover maps/info. The ski trails looked runnable! The ground near the parking lot was carpeted in mushrooms (suillis sp.) under the pines.
Slightly wrenched my L knee on a rock at around 9 km, but it seemed to settle out by the end of the day. No problems on the drive back to the cottage.

Tuesday Aug 22, 2017 #

9 AM

Running hills (30s hills) 34:34 [4] 5.21 km (6:38 / km)
shoes: Asics Gel-Kayano 22

2+ km warm-up to steep part of Grabowski hill. Did 6 x 30s hills w/ jog back down. Each distance covered was 70-80 m ("left curve ahead" sign on post to the two boulders on the right side of the hill). Total hill mileage ~900 m. Finished up with 2+ km warm down back to cottage. The warm-down kms were faster than the 2 warm-up kms!

Sunday Aug 20, 2017 #

5 AM

Walking (Walk with friend) 1:10:00 [2] 5.75 km (12:10 / km)
shoes: Merrell Ventilator-types

Walk with Sandra on river loop. Distance is door-to-door (home).
10 AM

Cycling (Flat) 1:15:00 [3] 27.27 km (2:45 / km)
shoes: Shimano WR61 clip-ins

Bike loop to Quebec with Andrew. Pkwy-Champlain bridge-bike path west along the river. Stopped at the rapids for a water break (haha), then headed back. Saw Jennie A. on the path just east of the rapids!
Gorgeous, sunny, breezy day. Quite busy along the paths and parkway.
Andrew's cycling has really improved!

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