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Training Log Archive: Ursus

In the 7 days ending Dec 10, 2017:

activity # timemileskm+m
  Running4 4:03:27 24.79(9:49) 39.9(6:06)
  Cycling2 1:00:00 11.18(11.2/h) 18.0(18.0/h)
  Strength Training2 40:00
  Core Circuit + TRX1 20:00
  Total9 6:03:27 35.98 57.9

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MoTuWeThFrSaSu

Sunday Dec 10, 2017 #

9 AM

Running long 1:23:56 [2] 11.9 km (7:03 / km)
shoes: Salomon SpeedCross 4 CS

Ottawa OC Sunday Long Run
Beautiful day for running in Monaghan FOrest.
11 AM

Strength Training 20:00 [3]

Friday Dec 8, 2017 #

3 PM

Running 57:02 [2] 10.0 km (5:42 / km)
shoes: Salomon XA Lite

Thursday Dec 7, 2017 #

6 AM

Cycling (Commute to work) 30:00 [2] 9.0 km (18.0 kph)

Snowy and slippery this morning. I actually stopped about 6:15 am to help a woman who had slipped on an icy path of a dark bike path, and couldn't stand up. Had to ride to the fire dept. to get help for her. My good deed for the day :)
3 PM

Cycling (Commute home) 30:00 [2] 9.0 km (18.0 kph)

4 PM

Strength Training 20:00 [3]

Circuit - core and UB.

Wednesday Dec 6, 2017 #

6 PM

Note

Ottawa OC Wednesday Night RALF

Running warm up/down 13:44 [2] 2.5 km (5:30 / km)
shoes: Salomon XA Lite

Warm up run from FRP to Bayshore S.C.

Running 29:25 [3] 5.0 km (5:53 / km)
shoes: Salomon XA Lite

Sprint-O course in the Bayshore S.C. parking garage. Really fun workout. Thanks, Francis, that was fantastic, and I can't believe how much work you put into that map.

Running warm up/down 13:57 [2] 2.5 km (5:35 / km)
shoes: Salomon XA Lite

Cool down back to FRP.

Monday Dec 4, 2017 #

3 PM

Running (Commute home) 45:23 [2] 8.0 km (5:40 / km)
shoes: Salomon XA Lite

4 PM

Core Circuit + TRX 20:00 [3]

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