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Training Log Archive: cbruski

In the 7 days ending Sep 21:

activity # timemileskm+m
  Rugged trail hiking2 3:42:32 12.68(17:33) 20.4(10:55)
  Yard work2 2:40:00 1.24 2.0
  Walking1 1:28:00 4.44(19:48) 7.15(12:18)
  Running2 1:16:34 7.54(10:09) 12.14(6:18)
  Cycling1 55:54 14.04(3:59) 22.6(2:28)
  Orienteering1 53:00 3.42(15:30) 5.5(9:38)
  XBX Fit 450 Program1 40:00
  Total10 11:36:00 43.37 69.79

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Saturday Sep 21 #

9 AM

Cycling 55:54 [3] 22.6 km (2:28 / km)
ahr:138 max:167 shoes: Shimano WR61 clip-ins

Nice short ride to the 19th T turnaround. All the lights along the path were with me! A total of six kamikaze squirrels along the Britannia and Equestrian stretches. Perfect temp, perfect morning for a start-of-the-day wake-up ride. Left calf was a little stiff when I was practicing circle-stroke.
3 PM

XBX Fit 450 Program 40:00 [3]

Nice, efficient session. Avoided the Krabbucket!

Friday Sep 20 #

10 AM

Rugged trail hiking 1:28:57 [4] 8.4 km (10:35 / km)
ahr:113 max:142 shoes: inov8 Roclite 275

Hike with Francis in the Gats - Wolf Trail proper (#62) from Blanchet lot. Took the trail to the right at the red arrow split not long after the trailhead. Beautiful day, but a bit warm and still in the woods. Rock-face lookout points were sunny and breezy; beautiful views of the valley. Quite a few hikers along the way, and many friendly dogs! Before the hike we checked out the Visitor Centre - very nice; rivals the one in Algonquin Park! After the hike: a double cone at La Cigale :) I had apple pie + ginger chai. Yummmmmmmmmm!!!!!!!!
Feet felt a bit sore in the forefoot area. Need more cushioning there...

Thursday Sep 19 #

9 AM

Yard work 2:00:00 [2]
shoes: Salomon Speedcross 4 (7W)

Wow. Up on the roof to check the eavestroughs + power-washed all the windows and porch + reel-mowed the front lawn to prep it for overseeding, which I did later in the afternoon.
2 PM

Walking 1:28:00 [2] 7.15 km (12:18 / km)
shoes: Salomon Speedcross 4 (7W)

With Sandra along the river. Dang, it was hot in the sun!!!

Wednesday Sep 18 #

6 PM

Running 51:10 [3] 8.0 km (6:24 / km)
ahr:165 shoes: Gel Kayano 26

Did my own run during RALF session. Warm-up 15 min jogging (~2km) in woods and placing a small flag at the Hazel rock; after a 10-min break with a bit of stretching, ran a steady 6 km non-stop on a variety of terrain (woods loop / FR Park perimeter loop / 400m road loop). Mixed ‘em up randomly. Wanted to see how the heel felt on uneven vs even ground. A few twinges, but they were brief and manageable. Did some dynamic and static stretching afterwards.

Monday Sep 16 #

11 AM

Rugged trail hiking 2:13:35 [3] 12.0 km (11:08 / km)
ahr:99 shoes: inov8 Roclite 275

Wonderful hike in the Gats with Francis! Parked at Champlain Lookout, then hiked along Ridge Road until we hit the bench near the junction to Trail 62 (Wolf Trail). Paused there for about 15 min to have our picnic lunch. George was not there, so noone had to step off. After lunch, we hiked a bit along 62, then turned back again due to time constraints. Boy, there was a lot of bear poop along Ridge Road!
4 PM

Yard work 40:00 [2] 2.0 km (20:00 / km)
shoes: Salomon Speedcross 4 (7W)

Reel-mowed the back yard while Hazel hunted chipmunks.

Sunday Sep 15 #

10 AM

Orienteering 53:00 [3] 5.5 km (9:38 / km)
ahr:149 max:192 shoes: Gel Kayano 26

Jennie and Karen T’s sprint meet at Parc Moussette. Ran with Tash! We took a relaxed approach and just enjoyed covering the SA course together. Fun to be running with the Axe Thrower!! My heel was fine. I need to check my heart rate manually next time because it seems to be reported as very high by my Garmin Forerunner. Am I really that close to a heart attack???? :\
1 PM

Running 25:24 [3] 4.14 km (6:08 / km)
ahr:157 max:175 shoes: inov8 Roclite 275

Did a little Titus and Fuller run with Francis at Shirley’s Bay, just to shake out the legs after this morning’s meet and start to break in my new inov8 trail shoes. Light rain. Shoes felt good after about a km to warm into them. The rock shank works nicely! Saw a frog staring at me on the trail and a chippy actually ran with me over one of the bridges- right next to me!!!!

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