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Training Log Archive: fkawam

In the 7 days ending Jan 20, 2013:

activity # timemileskm+m
  Running5 4:25:02 29.75(8:55) 47.87(5:32) 126
  Core3 2:00:00
  Andrew Running4 1:33:19 8.99(10:23) 14.47(6:27) 105
  Other1 33:12 1.87(17:44) 3.01(11:01) 15
  Swimming1 28:46 0.65(44:05) 1.05(27:24)
  Deep Water Running1 20:00
  Skipping1 4:05 0.02(3:39:03) 0.03(2:16:07)
  Total11 9:24:24 41.28 66.43 246
  [1-5]8 7:18:32

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MoTuWeThFrSaSu

Sunday Jan 20, 2013 #

9 AM

Running long 1:14:13 intensity: (33 @1) + (21:06 @2) + (51:54 @3) + (40 @4) 13.02 km (5:42 / km) +42m 5:37 / km
ahr:126 max:141 shoes: mizuno wave rider 14

wore crampons, poor footing, huge puddles on Carling, heavy winds when going west...
Carlington east to Kirkwood (met Steve at Iroquois), Laperriere, woodward, maitland, lenester, iroquois to Steve's car, then continued on solo weaving around Carlingwood to Byron then in from Woodroffe an Byron the normal way
C • I like the step function dr... 3
3 PM

Andrew Running (small loop) 14:22 [2] 2.16 km (6:39 / km)
ahr:108 max:130

Saturday Jan 19, 2013 #

11 AM

Other warm up/down (dog run snowshoe) 33:12 intensity: (3:34 @0) + (3:51 @1) + (6:37 @2) + (19:10 @3) 3.01 km (11:01 / km) +15m 10:45 / km
ahr:117 max:138 shoes: mizuno wave rider 14

Getting Hazel tired / snowshoeing experiment
Running with snowshoe stuff to transitway: Connaught and Henley + put on snowshoes + about 2 km of moderate snowshoe running + taking snow shoes off + run back home = one tired puppy + successful experiment to be expanded upon later...

Running (Fartlek) 1:03:01 intensity: (13 @1) + (2:35 @2) + (17:09 @3) + (43:04 @4) 12.02 km (5:15 / km) +24m 5:12 / km
ahr:142 max:154 shoes: mizuno wave rider 14

run to Cassels....post workout 1 to 10 and back down again...1 rec all round footing hard for this ...even Cassels hadn't been plowed yet
Tired on way back down and considered stopping at 8 but was too stubborn...ended up with more than I had expected to do...

Friday Jan 18, 2013 #

5 AM

Core (c3) 55:00 [0]

sluggish/tired...good but slow on the flexibility...good on strength but full routine not done

Thursday Jan 17, 2013 #

5 PM

Andrew Running (normal) 26:51 intensity: (37 @0) + (1:41 @1) + (14:19 @2) + (1:47 @3) + (1:45 @4) + (6:42 @5) 4.12 km (6:31 / km) +35m 6:15 / km
ahr:129 max:177 shoes: mizuno wave rider 14

something not right with hr

Running 26:35 intensity: (4 @0) + (16 @1) + (2:12 @2) + (24:03 @3) 5.05 km (5:16 / km) +31m 5:06 / km
ahr:128 max:137 shoes: mizuno wave rider 14

problem stopping watch...placed watch over shirt sleeve...probably not a good idea...watch probably got to cold...perhaps this caused the hr data error above?...seems right for this run though..go fig?

Wednesday Jan 16, 2013 #

5 PM

Andrew Running (normal) 26:03 [2] 4.09 km (6:22 / km) +35m 6:06 / km
shoes: mizuno wave rider 14

6 PM

Note

OOC Workout: Cassels / Mud lake
Eric, Jeff, Errol, Alex, Stefan, Steve, Randy, Marketa, Brian, Robbie G., Tommie G., Tomas, Bianca, myself

-w/u
to the 600 m mark and back to the 300 m mark and back
- w/o...
-4x300 on 2:15
- 3000m (5 lengths)….3 min…then
For Steve, Randy, Stefan, Eric, Jeff, Errol, Brian, Tomas and myself…another 3000m
(equal or faster pace)
For Marketa, Bianca, Tommie G., ….6x300 on 2:15
For Alex and Robbie…..600-(2 min rec)-1200…faster pace
All finish with 10 x 100 m parking lot strides, med ball standing 1-step round the world 4 min, skipped the skipping
w/d
-600 mark and back

Running warm up/down 10:51 intensity: (14 @0) + (10 @1) + (4:15 @2) + (6:12 @3) 1.84 km (5:54 / km) +1m 5:53 / km
ahr:121 max:132 shoes: mizuno wave rider 14

Running intervals 8:00 intensity: (1:13 @0) + (43 @1) + (38 @2) + (1:31 @3) + (3:55 @4) 1.33 km (6:01 / km)
ahr:127 max:155 shoes: mizuno wave rider 14

4x300 on 2:15, @ 1:09-1:11

Running intervals 28:43 intensity: (1:46 @1) + (52 @2) + (35 @3) + (7:08 @4) + (18:22 @5) 6.24 km (4:36 / km) +1m 4:36 / km
ahr:154 max:165 shoes: mizuno wave rider 14

2 x 3000 with 3 min rec (12:56, 12:48)..[3.09 by GPS~4:10/km]..
2 km split about 8:30 each time

Running (strides and med ball) 17:00 intensity: (7:16 @1) + (2:35 @2) + (7:09 @3) 1.17 km (14:32 / km)
ahr:111 max:136 shoes: mizuno wave rider 14

Running warm up/down 7:12 intensity: (13 @1) + (56 @2) + (6:03 @3) 1.19 km (6:02 / km)
ahr:126 max:133 shoes: mizuno wave rider 14

Tuesday Jan 15, 2013 #

10 AM

Core (c4) 45:00 [0]

5 PM

Andrew Running (normal) 26:03 intensity: (10 @0) + (1:57 @1) + (20:09 @2) + (3:47 @3) 4.09 km (6:22 / km) +35m 6:07 / km
ahr:114 max:131 shoes: mizuno wave rider 14

Running 29:27 intensity: (11 @1) + (33 @2) + (17:30 @3) + (11:13 @4) 6.01 km (4:54 / km) +27m 4:47 / km
ahr:136 max:151 shoes: mizuno wave rider 14

Acres and back via Carling (14:59/14:28)

Skipping (150 turns deck) 4:05 intensity: (30 @1) + (3:23 @2) + (12 @3) 0.03 km (2:16:07 / km)
ahr:112 max:122 shoes: mizuno wave rider 14

Monday Jan 14, 2013 #

7 AM

Core (c3 abs and back) 20:00 [0]

9 AM

Deep Water Running 20:00 [2]

Swimming (long course - 21 lengths) 28:46 [3] 1.05 km (27:24 / km)

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