Training Log Archive: fkawamIn the 7 days ending Apr 17, 2016:
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Sunday Apr 17, 2016 #
Orienteering 2:05:29 *** 11.76 km (10:40 / km) +14m 10:36 / km
ahr:119 max:168 spiked:11/19c shoes: Inov 8 Oroc 340 GTX
Constance Bay
Long Advanced 7.6 km...19 controls
Nice day...Colleen and Andrew came as well and did the intermediate
Quick routed this to study the good, bad and ugly...
Then I put the track on Alex's 3D rerun map (Thanks Alex) I had to convert the file with gps babel first because forerunner 15's do not use gpx files...The track is off a bit from what I actually ran ...I suspect this is another FR 15 flaw.
(http://3drerun.worldofo.com/2d/index.php?idmult%5B...)
Good 1,2, 4,5,6,7,8,10, 12,15 (but it was easy!),17
Bad
3 (brain fart..no idea what the problem was at the time;after quick route/rerun I get it ),
11 (circle...looked right at it went right by didn't see it and then did several relocations finally found it ~ 8:30 later)
16 ( I guess I lost ~ 3 min here...it was a good plan just didn't pay attention in the last section and had to double back through the green)
19 (dog and cut in from the road way too early going to 40)
so/so
9 (good to the field near circle then veered south over shot corrected)
13( really looks much worse on 2d rerun but I got there and I knew where I was most of the time so for me...)
14 (...looks like a poor route choice but I made up on the group ahead me at 13 when I tied my shoe so....)
18 (cut in at wrong trail lost ~ 1 min...tired),
Glad I tried the long
Saturday Apr 16, 2016 #
Running warm up/down 9:29 [3] 1.87 km (5:05 / km) +1m 5:04 / km
shoes: Saucony Omni 12
Running race 1:12:15 [4] 16.08 km (4:30 / km) +38m 4:27 / km
shoes: Saucony Omni 12
Did the 10 miler...My first official 10 mile race in 35 years of running!
Nice temp...decided to go shorts at the last minute but went with long sleeve T-shirt under RALF shirt...light toque and gloves (took these off at ~13 km)
Shoe came untied at ~ 2 km but I had a good group to run with so I let it go until ~12 km...then stopped for 27 s to retie....
A bit windy in spots, with some hills after all
Happy with the 5km/10km splits...generally running relaxed to that point.
Alex was there doing the 10km (great run!) and cheered me on in the last 100! Jennie was doing the 10miler in prep for the race weekend half...she cheered me on when we crossed at ~ 10km
Friday Apr 15, 2016 #
Cycling 21:17 7.51 km (21.2 kph) +28m
ahr:110 max:132
Thursday Apr 14, 2016 #
Running 35:09 [3] 7.44 km (4:43 / km) +23m 4:39 / km
shoes: Saucony Omni 12
Wednesday Apr 13, 2016 #
Core 30:00 [0]
Note
Bruce Pit
Marketa, Robbie, Cathy, Andrew, Stefan, Rikkard, Mykyta, Steve, Errol, Mike, Luke R.( first time), Evan Raz (first time), Mark, Thomas L. and myself,
w/u
1 pond loop on the gravel path
w/o
- 20 min tempo..."depression dance" / play in the pit
- 3 pond loops, broken up any way on 36 minutes
w/d
- 1 pond loop on the gravel path
Running warm up/down 9:14 1.71 km (5:25 / km) +9m 5:17 / km
ahr:153 max:171 shoes: Saucony Grid Stratos TR2 GTX
Running tempo 20:02 3.11 km (6:26 / km) +3m 6:24 / km
ahr:135 max:161 shoes: Saucony Grid Stratos TR2 GTX
Running intervals (and w/d) 46:02 7.0 km (6:34 / km) +10m 6:32 / km
ahr:129 max:160 shoes: Saucony Grid Stratos TR2 GTX
Tuesday Apr 12, 2016 #
Running 41:36 [3] 8.47 km (4:55 / km) +16m 4:52 / km
shoes: Saucony Omni 12
Monday Apr 11, 2016 #
Other 20:00 [1]
Overall pretty easy...very tired needed a recovery day