Training Log Archive: cbruskiIn the 7 days ending Sep 24, 2017:
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Sunday Sep 24, 2017 #
10 AM
Orienteering tempo (Walk/jog) 1:44:30 [3] 6.8 km (15:22 / km)
shoes: Salomon Speedcross 3
B meet at Camp Fortune. The mighty Greenhouse Gasses decided to walk most of the course to deal with the heat and work on navigating strategies.
It was a hot, hot day as the heat wave continued, but the woods were "lovely, dark, and deep" and gorgeous as always. My legs were tired after all the running the two days before, and I was stumbly. Fell a few times as I wasn't used to my shoes and didn't pick up my feet well enough in some spots.
Overall, a good outing, much enjoyed with Francis and Andrew.
It was a hot, hot day as the heat wave continued, but the woods were "lovely, dark, and deep" and gorgeous as always. My legs were tired after all the running the two days before, and I was stumbly. Fell a few times as I wasn't used to my shoes and didn't pick up my feet well enough in some spots.
Overall, a good outing, much enjoyed with Francis and Andrew.
Saturday Sep 23, 2017 #
9 AM
Running long (LSD) 1:27:33 [3] 14.0 km (6:15 / km)
shoes: Asics Gel-Kayano 22
LSD to Westboro Beach, back, then to top of Iris hill and home.
Good relaxing run after yesterday's w/o. Very sunny, warm, and getting humid. Wow, it's Fall!
Km times varied from the first really slow one ( on purpose) of 6:40 to 5:58-6:04 for most of them. Two or three at an even 6:15. That 's a nice pace for me for over 10km.
Good relaxing run after yesterday's w/o. Very sunny, warm, and getting humid. Wow, it's Fall!
Km times varied from the first really slow one ( on purpose) of 6:40 to 5:58-6:04 for most of them. Two or three at an even 6:15. That 's a nice pace for me for over 10km.
Friday Sep 22, 2017 #
10 AM
Running intervals (Long intervals) 1:01:13 [4] 10.03 km (6:06 / km)
shoes: Asics Gel-Kayano 22
Shirley's Bay... 3 km warm-up, then 3 x 10 min @ HM pace (5:23 down loop, 5:28 up loop, 5:28 down loop), with ~2:30-3:00 min recovery in between. Tired at the end of the last one! Jogged for A bit to reach 10 km for the warm-down, then walked with Francis to the parking lot.
It was nice having Coach Kawam with me, riding along on Deep Purple :)
It was nice having Coach Kawam with me, riding along on Deep Purple :)
Wednesday Sep 20, 2017 #
6 PM
Running (Trails and hills) 1:54:00 [4] 9.0 km (12:40 / km)
shoes: Asics Gel-Kayano 22
Work out with RALF group. ~2 km warm-up to Iris transitway station area. A couple of brief technical drills. Then 4x750 m trail loop, easy on dirt trail, faster on wider green path. Recovery of 2 min. in between loops. After that, technical running briskly down transitway hill to station, up and down all four staircases, then recovery jog back up the hill. Did four reps.
Great workout, but very tiring and wearing on the hams, quads, and glutes!
Nice crowd to run with on a hot and muggy night :)
Walked back most of the way and jogged the last 400m or so.
Twisted my R ankle on one of the green trail stretches, but no lingering effects other than very slight stiffness.
Great workout, but very tiring and wearing on the hams, quads, and glutes!
Nice crowd to run with on a hot and muggy night :)
Walked back most of the way and jogged the last 400m or so.
Twisted my R ankle on one of the green trail stretches, but no lingering effects other than very slight stiffness.
Tuesday Sep 19, 2017 #
5 PM
Running (Base run) 35:51 [3] 6.28 km (5:43 / km)
shoes: Asics Gel-Kayano 22
Started off the run with a few rain drops falling... Ran the last half of the run in an absolute downpour! It felt great after a hot day at work (30 degrees in my humid classroom all day!)