Training Log Archive: fkawamIn the 7 days ending Feb 7, 2016:
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Sunday Feb 7, 2016 #
9 AM
Note
OOC Sunday Map Run
Alex, Mykyta, Andrew, Ninja Turtle Natasha and myself
Brewer start then running a 19 control course in the streets between Bronson and Dows Lake as well as between Carling and the 417....back through the farm and Carleton
It came out to~10 km by the line and we were about 14 km
Alex, Mykyta, Andrew, Ninja Turtle Natasha and myself
Brewer start then running a 19 control course in the streets between Bronson and Dows Lake as well as between Carling and the 417....back through the farm and Carleton
It came out to~10 km by the line and we were about 14 km
Running 1:15:23 13.86 km (5:26 / km) +68m 5:19 / km
ahr:139 max:153 shoes: Saucony Omni 12
I think the zone 4 bits were just zone 4 ....cold start took some icy field routes...pressed 9 and 19 slightly off
Saturday Feb 6, 2016 #
12 PM
Core 15:00 [0]
Running 47:41 10.01 km (4:46 / km) +31m 4:42 / km
ahr:149 max:166 shoes: Saucony Omni 12
Thursday Feb 4, 2016 #
6 PM
Running 26:20 4.44 km (5:56 / km) +13m 5:51 / km
ahr:125 max:173 shoes: Saucony Omni 12
Stationary Bike 10:04
ahr:90 max:102
Wednesday Feb 3, 2016 #
6 PM
Note
OOC Training
Cassels....It was an icy day that turned to a nice 3C evening with the roads having good traction
(10)
Long Group: Steve/Andrew, Eric/Mykyta/myself
Short Group: Stefan, Tomas, Rikkard, Cathy, Anne
w/u
1800 loop
w/o
- In groups, one partner did the1800 loop while the other did the 1200...when the 1200 runner finished he/she jogged the extra 600 square backwards and then upon meeting the 1800 runner finished their loop behind them....2min rest...switch partner roles for the long group...2 min after that for them as well
- 1200 (down Cassels and back) gear changing on the posts just above and just below the speed the first set was at (1:30 rest)
- 2 x 600 with 1 min rest... long group done
- 2 x 300 with free form rest for the short group
Ideally we should all have been done at about the same time...pretty close!
w/d
600 m stretch back to parking lot
Cassels....It was an icy day that turned to a nice 3C evening with the roads having good traction
(10)
Long Group: Steve/Andrew, Eric/Mykyta/myself
Short Group: Stefan, Tomas, Rikkard, Cathy, Anne
w/u
1800 loop
w/o
- In groups, one partner did the1800 loop while the other did the 1200...when the 1200 runner finished he/she jogged the extra 600 square backwards and then upon meeting the 1800 runner finished their loop behind them....2min rest...switch partner roles for the long group...2 min after that for them as well
- 1200 (down Cassels and back) gear changing on the posts just above and just below the speed the first set was at (1:30 rest)
- 2 x 600 with 1 min rest... long group done
- 2 x 300 with free form rest for the short group
Ideally we should all have been done at about the same time...pretty close!
w/d
600 m stretch back to parking lot
Running warm up/down 9:52 1.86 km (5:19 / km)
ahr:131 max:157 shoes: Saucony Grid Stratos TR2 GTX
Running (w/o and w/d) 42:39 6.7 km (6:22 / km) +1m 6:22 / km
ahr:134 max:160 shoes: Saucony Grid Stratos TR2 GTX
Tuesday Feb 2, 2016 #
9 AM
Core 25:00 [0]
Running 39:11 8.18 km (4:47 / km) +26m 4:43 / km
ahr:141 max:156 shoes: Saucony Omni 12
Used my orthotics in the Omni's for the first time...much better despite what the salesperson said...should have known better
Monday Feb 1, 2016 #
Note
(rest day)
Meant to get out but moving the two of the big butternut logs with Terry was my w/o for the day