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Training Log Archive: cbruski

In the 7 days ending Sep 14:

activity # timemileskm+m
  Cycling3 4:26:05 51.14(5:12) 82.3(3:14)
  XBX Fit 450 Program2 1:40:00
  Walking1 1:40:00 4.97(20:07) 8.0(12:30)
  Orienteering1 1:11:46 6.27(11:27) 10.09(7:07)
  Running1 41:17 4.35(9:29) 7.0(5:54)
  Total8 9:39:08 66.73 107.39

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Saturday Sep 14 #

6 PM

XBX Fit 450 Program 50:00 [3]

Really good session at the end of the day. Included wall-sits, warrior poses, triangle, downward puppy, and half LofF.
Did the tequired PF exercises too, along with everything else, at the end of the session.

Friday Sep 13 #

12 PM

Cycling 2:11:46 [3] 45.0 km (2:56 / km)
ahr:130 max:184 shoes: Shimano WR61 clip-ins

The usual LLL with Francis, but we took the early turn at the Cité des Jeunes junction (Sentier Lac Leamy). Chilly at first but warmed up quickly with the effort and the sun. Saw two garter snakes on the Sentier Trans-Canada path and some frogs hopping across the path at various spots all along the way....um... like, you aren’t as fast as chipmunks, so think about it next time, froggies!!!
4 PM

Walking 1:40:00 [2] 8.0 km (12:30 / km)
ahr:92 shoes: Salomon Speedcross 4 (7W)

With Sandra, to the second turn-around and back. Gorgeous day, cool, sunny. Calves a bit tight after this morning’s bike, so I stretched ‘em when I got home. They mooed. They’re calves, right?

Wednesday Sep 11 #

8 AM

XBX Fit 450 Program 50:00 [3]

The usual, plus some half wall-sits in between the second exercise for cuff sets. No Rita bends. Heel good.
10 AM

Running 41:17 [3] 7.0 km (5:54 / km)
ahr:152 max:176 shoes: Gel Kayano 26

Fantastic, complete run for a solid 7 km. First walked 5 min (0.53 km) then ran s l o w l y for 7 km. Finished with a 5 min walk. Felt good! Was surprised that my km paces were under 6 min! Cycling has kept me in pretty good cardio shape :)
Man, it was hot and muggy... and sunny. A real change from the cooler temps of the last few days.
I think running is OK now as long as I focus on my foot biomechanics and watch that I don’t do sudden accelerations/ forward pushes off of the ball of the foot. Also careful on uphills.

Tuesday Sep 10 #

11 AM

Cycling 1:15:19 [3] 22.0 km (3:25 / km)
ahr:116 max:149 shoes: Shimano WR61 clip-ins

With Francis/RR to CarletonU locks to make contact with paleo agent Spiclypeus. Items successfully delivered to wounded athlete. Made sure we weren’t followed by enemy agents by taking the Exp’tal Farm Route. Corn fields made for good cover; however, sketchiness consistently noted along route. Note to Dembe to have Mr Kaplan clean that up.

Sunday Sep 8 #

10 AM

Orienteering 1:11:46 [3] 10.09 km (7:07 / km)
max:166 shoes: Gel Kayano 26

Francis and Steve’s Bel-Air Score-O meet. Lots of fun!! I ‘wogged’ it and found it quite good on my heel as long as I was on level ground and not ‘wogging’ uphill. Made a course that worked for me. After Tash and Robbie drove me home, I had a snack, changed, then went back to the venue on my bike to help Francis pick up controls. My legs are dead!!! At least I didn’t run into any Man-Sweat (heh-heh-heh). Late note: Tash beat me by one point. Go figure!
2 PM

Cycling 59:00 [3] 15.3 km (3:51 / km)
ahr:120 shoes: Shimano WR61 clip-ins

Biked over to Bel-Air O-ing venue to help Francis pick up controls. Stop and start business, which racked up a few km!
Took the Mordor route toBel-Air there and back. Windy.

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