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Training Log Archive: fkawam

In the 1 days ending Apr 10:

activity # timemileskm+m
  Running2 1:00:23 7.1(8:30) 11.43(5:17) 18
  Total2 1:00:23 7.1(8:30) 11.43(5:17) 18

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We

Wednesday Apr 10 #

8 AM

Running 29:20 [3] 5.43 km (5:24 / km) +18m 5:19 / km
shoes: Saucony Excursion TR12

Recon for Tonight...
Dog walk indicated that the terrain portion has good footing...
During run...
Roads icy in spots...black ice on some parts of the sidewalk
Will do another recon in the afternoon
3 PM

Running (fartlek) 31:03 [3] 6.0 km (5:11 / km)
shoes: Saucony Excursion TR12

Last minute check up and set up of training site for tonight...then Fartlek back...
6 PM

Note

OOC Training
Frank Ryan Start

T2T First session:
Nadia , Nefes , Hayden ,
Jeff (train/coach)
RALF-regs:
Alex, Stefan, Robbie, Colleen, Jeff, Mark, Errol, Sheldon, Natasha, Cathy, Andrew, , Steve, ...
myself (coaching)

w/u
-run to Bike Path fork near 4H loop
-woods run through and route choice back
w/o
T2T
- 1 km even tempo
- 4 sets of woods runs - race Jeff on paths to field...rec-route choice back,
-1 race on path Alex while Alex was in the woods during Alex-Robbie Challenge
- 1km loop 30 secrec-1 km loo
HPP
- 3 km sub 13..better sub 12:30 best sub 12 min
- 4 sets of woods rec-route choice pick up back
- ~ 6 minutes in terrain same effort as 3 km
- two race-path length "races"
Errol-Sheldon-Nat
- 3 km alternate lead as above
- 4 sets of woods rec-route choice pick up back, Nat on road between walkways
- 1km loop 30 secrec-1 km loop
Regular RALFers
- 2 km even tempo
- 4 sets of woods rec-route choice pick up back, Nat on road between walkways
- 1km loop 30 secrec-1 km loop

w/d
- walk run back to FRP

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