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Training Log Archive: Ursus

In the 7 days ending Nov 12:

activity # timemileskm+m
  Running2 2:13:43 14.75(9:04) 23.73(5:38)
  Cycling4 2:00:00 22.37(5:22) 36.0(3:20)
  Orienteering1 45:00 0.93(48:17) 1.5(30:00)
  Core Circuit2 40:00
  Total9 5:38:43 38.05 61.23

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MoTuWeThFrSaSu

Sunday Nov 12 #

11 AM

Orienteering race 45:00 [1] 1.5 km (30:00 / km)
shoes: Salomon SpeedCross 4 CS

Ottawa OC - Nakkertok Classic

Hiked the Novice course with the kids. We had fun jumping on the creeks and trying to break through the ice. Happy kids = good day.

Saturday Nov 11 #

12 PM

Running long 1:28:06 [2] 15.3 km (5:45 / km)
shoes: Salomon XA Lite

Long run on SJAM, plus a little extra running in the Mud Lake area to see if I could get around the loop (nope, flooded).
Cool, but nice running.
2 PM

Core Circuit 20:00 [3]

Core and UB

Thursday Nov 9 #

6 AM

Cycling (Commute to work) 30:00 [2] 9.0 km (3:20 / km)

3 PM

Cycling (Commute home) 30:00 [2] 9.0 km (3:20 / km)

Wednesday Nov 8 #

6 PM

Note

Ottawa OC Wednesday Night RALF Training

Running warm up/down 10:30 [2] 1.75 km (6:00 / km)
shoes: Salomon XA Lite

Warm up run from FRP to DuMaurier Park

Running tempo 30:26 [3] 5.98 km (5:05 / km)
shoes: Salomon XA Lite

Tempo running across and around the baseball diamonds. Slightly above and below tempo pace. I just followed Francis around as I was too lazy to think about where to run. Helped with pacing, too, which I have difficulty with.

Running warm up/down 4:41 [2] 0.7 km (6:41 / km)
shoes: Salomon XA Lite

Cool down back to FRP.

Tuesday Nov 7 #

6 AM

Cycling (Commute to work) 30:00 [2] 9.0 km (3:20 / km)

3 PM

Cycling (Commute home) 30:00 [2] 9.0 km (3:20 / km)

4 PM

Core Circuit 20:00 [2]

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