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Training Log Archive: fkawam

In the 7 days ending Jun 29, 2016:

activity # timemileskm+m
  Cycling2 3:46:56 40.5(10.7/h) 65.17(17.2/h) 104
  Running5 3:23:40 24.62(8:16) 39.63(5:08) 225
  Orienteering1 51:42 2.81(18:24) 4.52(11:26) 2916 /26c61%
  Other1 47:28 0.7(1:07:36) 1.13(42:00) 2
  Core1 21:55
  Continuous Workout1 10:08 0.25(39:52) 0.41(24:47)
  Total8 9:21:49 68.89 110.86 36016 /26c61%
  [1-5]8 7:45:26

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Tuesday Jun 28, 2016 #

Event: OOC Summer Solstice #4 - Kanata
 
8 AM

Core warm up/down 21:55 [0]

Running 38:21 intensity: (23 @0) + (3:52 @1) + (4:35 @2) + (16:34 @3) + (10:02 @4) + (2:55 @5) 7.29 km (5:16 / km) +11m 5:13 / km
ahr:132 max:163 shoes: Saucony Omni 12

6 PM

Orienteering 51:42 intensity: (1:21 @0) + (10:22 @1) + (21:19 @2) + (18:18 @3) + (22 @4) 4.52 km (11:26 / km) +29m 11:05 / km
ahr:114 max:141 spiked:16/26c shoes: red new balance trail

B-Meet Solstice #4 Set by Liran and Isabelle @ Richcraft-Monk Enviro Park
28 controls..with handicap 26
32-33-41-40-39-57-42-58-38-37-35-45-36-43-34-31-F
Got 16 controls like last week....This week went a little smoother/ good map contact...couple minor bobbles... Didn't really make good use of the planning minute other than to orient and consider first control options and generally plan to drop some far west controls.
Developed a do-able plan after the 3rd control (41)...A little gun shy after 57 so started heading back to finish the loop...With a little more terrain running confidence (and my Oroc's) I might have been able to get 4more controls on an extended loop after 57 (56-54/55-44 - then 42 and back to route followed)
Lesson learned: stick with a simple plan not planning to get all needed controls but having the option to extend...as well...be more risky/confident in terrain running.

Not sure if I'll make my 700 this meet (just under 1400 for two meets) or get enough to get a series PB (2049)...

Fun evening...Thanks Liran , Isabelle and team

Monday Jun 27, 2016 #

8 AM

Running 47:44 [3] 7.75 km (6:09 / km) +73m 5:53 / km
shoes: Saucony Grid Stratos TR2 GTX

Terrain run checking out about a third of the map area I'm working on....Really surprized by some of the trails and woods around Quintera

Sunday Jun 26, 2016 #

8 AM

Running 34:56 intensity: (12 @0) + (13 @1) + (2:52 @2) + (16:58 @3) + (14:41 @4) 7.21 km (4:51 / km) +77m 4:36 / km
ahr:136 max:153 shoes: Saucony Omni 12

Other 47:28 intensity: (19:02 @0) + (28:26 @1) 1.13 km (42:00 / km) +2m 41:38 / km
ahr:89 max:102

9 AM

Cycling 1:32:13 intensity: (38:54 @0) + (46:39 @1) + (6:40 @2) 29.0 km (18.9 kph)
ahr:89 max:116

Saturday Jun 25, 2016 #

12 PM

Cycling (mountain biking) 2:14:43 intensity: (14:36 @0) + (1:34:14 @1) + (24:20 @2) + (1:33 @3) 36.17 km (16.1 kph) +104m
ahr:98 max:132

Friday Jun 24, 2016 #

12 PM

Continuous Workout 10:08 [1] 0.41 km (24:47 / km)
shoes: Saucony Omni 12

Running 42:52 [4] 9.3 km (4:36 / km) +38m 4:31 / km
shoes: Saucony Omni 12

Thursday Jun 23, 2016 #

7 AM

Running (reverse loop) 39:47 intensity: (20:11 @3) + (19:36 @4) 8.08 km (4:55 / km) +26m 4:51 / km
shoes: Saucony Omni 12

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