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Training Log Archive: Ursus

In the 7 days ending Jan 19:

activity # timemileskm+m
  Cycling8 4:10:00 40.02(9.6/h) 64.4(15.5/h)
  Skiing1 1:00:00 3.11(19:19) 5.0(12:00)
  Running1 47:26 5.16(9:12) 8.3(5:43) 51
  Core Circuit + TRX2 40:00
  Total12 6:37:26 48.28 77.7 51

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MoTuWeThFrSaSu

Sunday Jan 19 #

3 PM

Cycling 20:00 [2] 6.7 km (20.1 kph)

To Woodfield Community Centre for the OOC AGM and Potluck.




8 PM

Cycling warm up/down 20:00 [2] 6.7 km (20.1 kph)

...and back home.

Saturday Jan 18 #

2 PM

Skiing 1:00:00 [1] 5.0 km (12:00 / km)

Ski with Jay at WCP while Clara had lessons.
Not much of a ski, really. The lad spent a lot of time flopping around in the snow like a seal, and there were a few hills that we had to bomb up and down a few times. But, we had fun.
Bloody cold, though.


Friday Jan 17 #

5 AM

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



2 PM

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

Wind chill was quite bitter today. Seemed to be in my face both way. Need a better balaclava methinks.


Thursday Jan 16 #

6 PM

Core Circuit + TRX 20:00 [3]

Wednesday Jan 15 #

5 AM

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

2 PM

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

6 PM

Note

Ottawa OC - Wednesday Night RALF Training


Running warm up/down 10:44 [2] 1.59 km (6:44 / km) +13m 6:29 / km
ahr:144 max:173 shoes: Asics - Gel FujiSetsu 2 GTX

Warm-up from Woodroffe HS to Lincoln Heights Loop.

Running intervals 9:43 [3] 2.01 km (4:50 / km) +10m 4:43 / km
ahr:153 max:160 shoes: Asics - Gel FujiSetsu 2 GTX

2 X 1000m then 2 min rest.

Running intervals 6:17 [3] 1.34 km (4:41 / km)
ahr:148 max:158 shoes: Asics - Gel FujiSetsu 2 GTX

1 X 1250 m then 2 min rest.

Running intervals 9:57 [3] 1.98 km (5:01 / km) +13m 4:52 / km
ahr:156 max:168 shoes: Asics - Gel FujiSetsu 2 GTX

Finally, another 2 X 1000m


Running warm up/down 10:45 [2] 1.37 km (7:50 / km) +16m 7:25 / km
ahr:144 max:158 shoes: Asics - Gel FujiSetsu 2 GTX

Cool down back to Woodroffe HS with Jay.
Jay did 4 X 1000m, and had a great time.


Tuesday Jan 14 #

5 PM

Core Circuit + TRX 20:00 [3]

Monday Jan 13 #

5 AM

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

1 PM

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

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