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Training Log Archive: Ursus

In the 7 days ending Apr 21:

activity # timemileskm+m
  Running3 2:21:28 15.81(8:57) 25.44(5:34) 162
  Cycling4 1:40:00 21.13(12.7/h) 34.0(20.4/h)
  Orienteering1 1:17:13 5.52(14:00) 8.88(8:42) 49
  Core Circuit + TRX1 25:00
  Total9 5:43:41 42.45 68.32 211

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MoTuWeThFrSaSu

Sunday Apr 21 #

10 AM

Orienteering 1:17:13 [3] 8.88 km (8:42 / km) +49m 8:28 / km
ahr:154 max:190 shoes: Salomon Speedspike

Ottawa OC - Constance Bay Classic O

Short Advanced
First run of the season for me, and the rust shows. A few really good legs, but some awful ones as well. I'm very poor at exiting controls and end up heading in the wrong direction a lot of the time. Should be straightforward to address. Lots of fun, though. Thanks Paul and ME.
2 PM

Core Circuit + TRX 25:00 [3]

Saturday Apr 20 #

Note
(rest day)

Friday Apr 19 #

6 AM

Running long 56:24 [2] 10.01 km (5:38 / km) +47m 5:30 / km
ahr:154 max:174 shoes: Solomon Sense Ride

This constitutes 'long' for me right now. No unusual foot pain, so good news. Got a nice weather window this morning so little rain.

Thursday Apr 18 #

5 AM

Cycling (Commute to Work) 25:00 [2] 8.5 km (20.4 kph)

Very wet commute. And somehow I lost my helmet cover and didn't even notice it?!?
2 PM

Cycling (Commute Home) 25:00 [2] 8.5 km (20.4 kph)

Wednesday Apr 17 #

2 PM

Cycling (Commute Home) 25:00 [2] 8.5 km (20.4 kph)

6 PM

Running warm up/down 12:55 [2] 2.0 km (6:28 / km) +41m 5:52 / km
ahr:138 max:160 shoes: Solomon Sense Ride

Ottawa OC Wednesday Night RALF Training

Warm up in Elmhurst Forest. Longer than this, but messed up my watch.

Running intervals 25:30 [3] 5.13 km (4:59 / km) +34m 4:49 / km
ahr:154 max:184 shoes: Solomon Sense Ride

2 x 1000m FRP Figure 8 loops with 45s rest in between
then...
3 x 400m road loops with 45s rest in between
then...
2 x 1000m FRP Figure 8 loops again.

A cool down lap around the park.

Tuesday Apr 16 #

5 AM

Cycling (Commute to Work) 25:00 [2] 8.5 km (20.4 kph)

Monday Apr 15 #

5 AM

Running (Commute to Work) 46:39 [2] 8.31 km (5:37 / km) +40m 5:29 / km
ahr:156 max:171 shoes: Solomon Sense Ride

Cadence: 166 spm

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