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Training Log Archive: fkawam

In the 7 days ending Jun 15, 2016:

activity # timemileskm+m
  Running7 4:32:14 34.42(7:55) 55.39(4:55) 349
  Cycling2 1:13:53
  Orienteering1 51:38 4.66(11:05) 7.5(6:53) 6220 /26c76%
  Core3 46:00
  Other2 30:35 2.31(13:16) 3.71(8:15) 13
  Total10 7:54:20 41.39 66.61 42420 /26c76%
  [1-5]8 7:07:04

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Wednesday Jun 15, 2016 #

6 PM

Note

OOC Training
(15) Colleen, Mykyta, Errol, Rikkard, Cathy, Andrew, Dmitri, Julia, Eric, Randy, Robbie, Tommy, Mark, Anne, myself
Arboretum

w/u
"Jukola" boxing in of Robbie and Eric for one hill loop (~750m)
- circle 50 single trees
w/o
- 10 hill loops...5 each way...and variations of this
- 2 groups started out half one direction, half the other
- gear changes...easy down, medium on the low road until criss-crossing a runner from the group running in the opposite direction then hard to top of hill
w/d
walk around buildings

Running warm up/down 11:41 intensity: (5 @0) + (42 @1) + (3:37 @2) + (7:17 @3) 1.54 km (7:35 / km) +22m 7:05 / km
ahr:124 max:137 shoes: red new balance trail

Running hills (10 loops) 35:42 intensity: (7 @0) + (3 @1) + (14 @2) + (8:20 @3) + (26:58 @4) 7.45 km (4:48 / km) +74m 4:34 / km
ahr:143 max:153 shoes: red new balance trail

Tuesday Jun 14, 2016 #

Event: OOC Summer Solstice #2 Hog's Back
 
6 PM

Cycling warm up/down 26:05 [1]

Orienteering race 51:38 [4] 7.5 km (6:53 / km) +62m 6:37 / km
spiked:20/26c shoes: Saucony Grid Stratos TR2 GTX

B-Meet Solstice #2 Score-O
My first solstice meet of the year
The course at Hog's Back had 28 controls and I needed 26 with my handicap...Had a rough plan at the start and pretty much followed it. Only got 23 controls. Missed 3 by accident and when I finished (in 51:40) I realised it...too late to change things and feeling too tired to try really...Oh well...hope I reached the goal of scoring about 700 when the final tally is in.

PS...762 points...!

Cycling warm up/down 34:20 [2]

Monday Jun 13, 2016 #

6 AM

Note

A mixed bag day

Core 16:00 [0]

9 AM

Note

Natasha does brick workouts and I do "tile" workouts.

Running 11:10 [3] 2.3 km (4:52 / km) +20m 4:40 / km
shoes: Saucony Omni 12

Run from the Arboretum to the Bike Dump

Cycling 13:28 [2]
shoes: Saucony Omni 12

Mountain biked back with some play in the Arboretum.
5 PM

Other warm up/down 15:16 intensity: (7:16 @1) + (8:00 @2) 1.71 km (8:56 / km) +13m 8:36 / km
shoes: Saucony Omni 12

Easy run then funnies with Colleen

Running 23:48 [4] 5.17 km (4:36 / km) +25m 4:29 / km
shoes: Saucony Omni 12

Sunday Jun 12, 2016 #

6 AM

Core 20:00 [0]

8 AM

Running 1:16:56 intensity: (11 @0) + (55 @1) + (1:49 @2) + (48:11 @3) + (25:50 @4) 15.43 km (4:59 / km) +39m 4:55 / km
ahr:137 max:155 shoes: Saucony Omni 12

Saturday Jun 11, 2016 #

5 PM

Running 44:28 intensity: (3 @0) + (19 @1) + (1:22 @2) + (28:26 @3) + (14:18 @4) 9.22 km (4:49 / km) +45m 4:42 / km
ahr:135 max:155 shoes: Saucony Omni 12

Friday Jun 10, 2016 #

6 AM

Core warm up/down 10:00 [0]

Running 33:40 [4] 7.14 km (4:43 / km) +25m 4:38 / km
shoes: Saucony Omni 12

Thursday Jun 9, 2016 #

4 PM

Other warm up/down 15:19 intensity: (39 @0) + (58 @1) + (13:42 @2) 2.0 km (7:40 / km)
ahr:105 max:117 shoes: Saucony Omni 12

jog and funnies with Colleen

Running hills 34:49 intensity: (11 @0) + (6 @1) + (51 @2) + (14:33 @3) + (19:02 @4) + (6 @5) 7.14 km (4:53 / km) +99m 4:34 / km
ahr:139 max:158 shoes: Saucony Omni 12

After the first hill I set the goal of doing hills continuous until 5:30....got 11 in 32:28

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