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Training Log Archive: Ursus

In the 7 days ending Nov 10:

activity # timemileskm+m
  Cycling8 3:20:00 42.25(12.7/h) 68.0(20.4/h)
  Orienteering1 1:20:37 3.11(25:57) 5.0(16:07)
  Running2 58:49 6.22(9:27) 10.02(5:52) 36
  Core Circuit + TRX2 40:00
  Total13 6:19:26 51.58 83.02 36

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MoTuWeThFrSaSu

Sunday Nov 10 #

10 AM

Orienteering race 1:20:37 [2] 5.0 km (16:07 / km)
shoes: Salomon Speedspike

Ottawa OC - Asticou Classic O

Intermediate course with Jay. He had a tough time with some of the indistinct trails, running past APs and such. But did quite well on about 7 of 11 controls, pretty much spiking them. Really rocky, especially after rock-free Guelph.



Saturday Nov 9 #

3 PM

Running 30:00 [2] 4.53 km (6:37 / km) +20m 6:28 / km
ahr:156 max:175 shoes: New Balance 880v9

Running with Jay. Iris Loop

Friday Nov 8 #

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)

Thursday Nov 7 #

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

Core Circuit + TRX 20:00 [3]

Wednesday Nov 6 #

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

Running warm up/down 8:08 [2] 1.12 km (7:15 / km) +15m 6:49 / km
ahr:118 max:126 shoes: New Balance 880v9

Ottawa OC, Wednesday Night RALF Training

Warm up around FRP perimeter.

Running intervals 20:41 [3] 4.36 km (4:45 / km) +1m 4:44 / km
ahr:135 max:148 shoes: New Balance 880v9

6 X 100m strides, then...

7 X 500m, '2 on, 1 off' with Andrew and Errol. Some exercises during rest.

then... 400m road loop cool down.

Tuesday Nov 5 #

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 Nov 4 #

6 PM

Core Circuit + TRX 20:00 [3]

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