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Training Log Archive: Ursus

In the 7 days ending Dec 3, 2017:

activity # timemileskm+m
  Running4 3:50:22 22.16(10:24) 35.67(6:27) 478
  Core Circuit + TRX1 20:00
  Total5 4:10:22 22.16 35.67 478

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MoTuWeThFrSaSu

Sunday Dec 3, 2017 #

9 AM

Note

Ottawa OC Sunday Long Run

Beautiful day, but very icy and I ran tentatively and tensed without spikes. Expecting some soreness as a result.

Route here:
https://caltopo.com/m/F96K

Running warm up/down 12:45 [2] 1.91 km (6:41 / km) +61m 5:45 / km
shoes: Salomon SpeedCross 4 CS

Ended up off the line and took some more northern trails.

Running warm up/down 5:46 [4] 0.6 km (9:37 / km)
shoes: Salomon XA Lite

6 X 100m strides on Ridge Road.

Running tempo 21:29 [3] 2.62 km (8:12 / km) +158m 6:18 / km
shoes: Salomon SpeedCross 4 CS

Long test run.
Challenging climb.

Running 37:57 [2] 4.93 km (7:42 / km) +192m 6:27 / km
shoes: Salomon SpeedCross 4 CS

The rest of the workout was a loop of trails up to the CBC transmission tower, plus an out and back to a lake as I was off the line for a few minutes.

Friday Dec 1, 2017 #

3 PM

Running (Commute home) 42:58 [2] 8.0 km (5:22 / km)
shoes: Salomon XA Lite

Thursday Nov 30, 2017 #

6 PM

Core Circuit + TRX 20:00 [3]

Wednesday Nov 29, 2017 #

6 AM

Running 1:04:33 [2] 9.61 km (6:43 / km) +67m 6:29 / km
shoes: Salomon XA Lite

Ottawa OC Wednesday Night RALF Training

Running from Strathcona Park along riverside drive. Hills. forest, trail. etc.

Tuesday Nov 28, 2017 #

3 PM

Running (Commute home) 44:54 [2] 8.0 km (5:37 / km)
shoes: Salomon XA Lite

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