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Training Log Archive: fkawam

In the 7 days ending Oct 2, 2016:

activity # timemileskm+m
  Running5 3:55:44 27.99(8:25) 45.05(5:14) 151
  Orienteering1 1:53:19 3.15(36:00) 5.07(22:22) 145
  Core2 22:00
  Total7 6:11:03 31.14 50.12 296
  [1-5]5 3:28:02

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MoTuWeThFrSaSu

Sunday Oct 2, 2016 #

7 AM

Core 10:00 [0]

12 PM

Running (easy day) 26:44 [3] 5.03 km (5:19 / km) +32m 5:09 / km
shoes: Saucony Grid Stratos TR2 GTX

piddling around Britannia...Achilles twinged on the jetty

Saturday Oct 1, 2016 #

7 AM

Core warm up/down 12:00 [0]

Running (surge back) 1:04:50 intensity: (5 @0) + (16 @1) + (11 @2) + (12:09 @3) + (48:10 @4) + (3:59 @5) 13.96 km (4:39 / km) +36m 4:35 / km
ahr:146 max:160 shoes: mizuno wave rider 19 (45-2E)

3 PM

Orienteering 1:53:19 intensity: (1:32:20 @0) + (19:10 @1) + (1:49 @2) 5.07 km (22:22 / km) +145m 19:34 / km
ahr:80 max:111 shoes: Inov 8 Oroc 340 GTX

Rogaine practice walk with Colleen from Asticou

Thursday Sep 29, 2016 #

2 PM

Running (recovery day) 24:58 [3] 5.04 km (4:57 / km) +25m 4:50 / km
shoes: mizuno wave rider 19 (45-2E)

Wednesday Sep 28, 2016 #

6 PM

Note

OOC Training
Eric, Emily, Andrew, Cathy, Oliver, Rikkard, Steve, Stefan, Mark, Tomas, myself

Bel-Air ...OOM Street-O map

w/u
- run from WHS to Iris and Woodroffe
w/o
-10 legs...9 controls...chase in partners...1 minute head start...close/ widen gap 1:30 rec from when the chaser reached each control...I did mine solo and took 2-2:30 rec
w/d
- back to WHS

Running warm up/down 5:49 intensity: (6 @0) + (13 @1) + (54 @2) + (4:36 @3) 1.21 km (4:50 / km) +1m 4:48 / km
ahr:127 max:138 shoes: mizuno wave rider 19 (45-2E)

Running warm up/down 9:30 intensity: (16 @0) + (20 @1) + (1:05 @2) + (7:49 @3) 1.74 km (5:28 / km) +11m 5:18 / km
ahr:125 max:139 shoes: mizuno wave rider 19 (45-2E)

Running intervals (+rec) 45:00 intensity: (3:33 @0) + (7:01 @1) + (3:13 @2) + (3:51 @3) + (16:06 @4) + (11:16 @5) 7.17 km (6:17 / km) +10m 6:14 / km
ahr:135 max:162 shoes: mizuno wave rider 19 (45-2E)

Running warm up/down 8:05 intensity: (8 @1) + (55 @2) + (7:02 @3) 1.39 km (5:50 / km)
ahr:127 max:133 shoes: mizuno wave rider 19 (45-2E)

Running warm up/down 6:10 intensity: (3 @0) + (11 @1) + (15 @2) + (4:14 @3) + (1:27 @4) 1.15 km (5:23 / km) +12m 5:07 / km
ahr:133 max:143 shoes: mizuno wave rider 19 (45-2E)

Tuesday Sep 27, 2016 #

4 PM

Running warm up/down 12:50 [0] 2.4 km (5:20 / km)
shoes: mizuno wave rider 19 (45-2E)

Running intervals 19:58 [0] 3.56 km (5:37 / km)
shoes: mizuno wave rider 19 (45-2E)

Running warm up/down 11:50 [0] 2.41 km (4:54 / km) +24m 4:40 / km
shoes: mizuno wave rider 19 (45-2E)

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