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Training Log Archive: cbruski

In the 7 days ending Sep 2:

activity # timemileskm+m
  Running2 2:13:11 13.7(9:43) 22.05(6:02)
  Orienteering2 2:09:08 7.99(16:10) 12.86(10:02)
  Walking1 1:15:00 4.55(16:28) 7.33(10:14)
  Kayaking/Canoeing1 37:45 1.99(18:59) 3.2(11:48)
  Total6 6:15:04 28.24(13:17) 45.44(8:15)

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Saturday Sep 2 #

9 AM

Running (LSD) 1:14:11 [3] 12.04 km (6:10 / km)
shoes: Asics Gel-Kayano 22

Gorgeous, cool, sunny run along river. Past WBeach and back along skipdiddlee-oos. Felt great! Stopped to briefly admire the river at around 8 km.

Friday Sep 1 #

5 PM

Walking (Walk with friend) 1:15:00 [2] 7.33 km (10:14 / km)
shoes: Merrell Ventilator-types

Continuous walk with Sandra along river to Britannia and back. Nice and cool :)

Thursday Aug 31 #

10 AM

Running tempo (15 min tempo) 59:00 [4] 10.01 km (5:54 / km)
shoes: Asics Gel-Kayano 22

10 km run with 15 min at HM pace.
Warmed up at base-pace for 4 km, then ran the 15 min at HM pace. Caught the first km at 5:41, the second at 5:37, and then seemed to run the remainder even a bit faster. Must have been the cool, cool, breezy, overcast conditions that made me fleet of foot. Covered just over 2.7 km in the 15 min, so I guess that's around a 5:33 pace. Felt good! Had a nice warm down at a faster clip than the warm up (around 5:50).

Tuesday Aug 29 #

7 PM

Orienteering (Score-O) 1:13:33 [3] 7.0 km (10:30 / km)
shoes: Salomon Speedcross 3

Ran the Score-O set up by Paul and Jeff at Cite-des-Jeunes. Cathy and I pegged off about 19 controls together, and had a decent score of 95 ... Which was unfortunately reduced to 67 because we were 13 min late. We were having too much fun!!! Felt pretty good on my navigating, speed (overall) and my knees took the hills bith up and down quite well :)
A very enjoyable outing with Cathy and with the rst of the O-ers and the Natural Fitness Lab folk. Talked to quite a few of them about orienteering :)

Sunday Aug 27 #

11 AM

Orienteering (Practice) 55:35 [2] 5.86 km (9:29 / km)
shoes: Salomon Speedcross 3

Practice O-ing at Corkstown with Francis. Fartleked to experiment with o-ing speed in a simulated ~1 hr course while staying with the map. Beautiful day, fun relaxing session to shake out the legs and brain! Picked up some good tips from KoachKawam :)
3 PM

Kayaking/Canoeing (Recon-explore) 37:45 [3] 3.2 km (11:48 / km)

Canoed with Francis around several of the islands near Lemieux Is water treatment plant. Checked things out for a possible future Canoe-O. Lots of fun exploring, and paddling along with and agin the current. Saw ducks on many of the islands, and and four cormorants perched on a dead tree on one of the islands closest to the Chaudiere rapids.
A great way to end the weekend!

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