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Training Log Archive: Ursus

In the 7 days ending May 2, 2019:

activity # timemileskm+m
  Cycling8 3:30:00 42.25(12.1/h) 68.0(19.4/h)
  Orienteering2 2:15:01 5.31(25:26) 8.55(15:48) 27
  Running3 1:51:55 11.13(10:03) 17.92(6:15) 90
  Core Circuit + TRX1 25:00
  Total13 8:01:56 58.69 94.46 117

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FrSaSuMoTuWeTh

Thursday May 2, 2019 #

5 AM

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

Saw Mr. Fox behind the fire station this morning.
1 PM

Cycling (Commute Home) 35:00 [2] 8.5 km (14.6 kph)

Took 15 minutes to fix a flat - probably a record for me!
And then had to drive really slowly home as my wimpy mini bike pump could only get 40-50 psi in my tire.

Wednesday May 1, 2019 #

5 AM

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

2 PM

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

6 PM

Note

Ottawa OC - Wednesday Night RALF Training

Running warm up/down 13:51 [2] 2.05 km (6:45 / km) +26m 6:21 / km
ahr:137 max:157 shoes: Salomon Speedspike

Warm up to FRP and then Queensview Station.

Running intervals 7:25 [3] 1.25 km (5:57 / km) +11m 5:42 / km
ahr:133 max:147 shoes: Salomon Speedspike

4 X 200m in terrain b/n Queensview Station and Woodroffe Ave.

Running intervals 10:17 [3] 1.21 km (8:28 / km)
ahr:134 max:153 shoes: Salomon Speedspike

5 X 250m in terrain along the creek.

Running intervals 7:10 [3] 1.09 km (6:36 / km)
ahr:149 max:162 shoes: Salomon Speedspike

2 X 350m loops along the creek, easy in the technical terrain, and hard through the field - continuous.

Running tempo 2:46 [4] 0.47 km (5:57 / km)
ahr:137 max:150 shoes: Salomon Speedspike

1 X 500m full loop of the creek. Sort of a race. I was the only one wearing studs, which I think gave me the advantage on the wet, muddy slopes.

Running warm up/down 11:07 [2] 1.64 km (6:46 / km) +12m 6:32 / km
ahr:153 max:172 shoes: Salomon Speedspike

Cool down to FRP.

Thanks, Francis, tons of fun tonight!

Tuesday Apr 30, 2019 #

5 AM

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

2 PM

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

Monday Apr 29, 2019 #

5 AM

Running (Commute to Work) 47:13 [2] 8.14 km (5:48 / km) +25m 5:43 / km
ahr:150 max:167 shoes: Solomon Sense Ride

Feet, pain free.
Knee, a little achy

Sunday Apr 28, 2019 #

11 AM

Orienteering 1:53:00 [1] 5.0 km (22:36 / km)
shoes: Solomon Sense Ride

Ottawa OC - Graham Park Sprints

Walked the intermediate course with Clara. She did a fine job of navigation.
3 PM

Core Circuit + TRX 25:00 [3]

Saturday Apr 27, 2019 #

12 PM

Running warm up/down 6:52 [2] 1.23 km (5:35 / km) +10m 5:22 / km
ahr:143 max:162 shoes: Solomon Sense Ride

Orienteering 22:01 [3] 3.55 km (6:13 / km) +27m 5:59 / km
ahr:158 max:180 shoes: Solomon Sense Ride

Ran the RALF training map from Wednesday (thanks fkawam) that I didn't do - between 10MILA races. Those races get me pumped up and I want to run!!

First time running with heel lifts, which seemed to work out okay. Heels feel good anyway. And knees are feeling half decent, too.

Running warm up/down 5:14 [3] 0.84 km (6:13 / km) +7m 5:59 / km
ahr:145 max:159 shoes: Solomon Sense Ride

Friday Apr 26, 2019 #

5 AM

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

2 PM

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

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