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Training Log Archive: fkawam

In the 7 days ending Oct 8, 2016:

activity # timemileskm+m
  Running5 4:14:37 30.49(8:21) 49.07(5:11) 253
  Orienteering1 1:08:49 5.41(12:44) 8.7(7:55) 6
  Core I4 52:00
  Other1 14:11
  Total9 6:29:37 35.9 57.77 259
  [1-5]5 4:35:42

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SuMoTuWeThFrSa

Saturday Oct 8, 2016 #

10 AM

Running warm up/down 14:11 intensity: (23 @0) + (29 @1) + (8:12 @2) + (5:07 @3) 2.48 km (5:43 / km) +27m 5:26 / km
ahr:117 max:132 shoes: red new balance trail

Other warm up/down (sillies w. tash) 14:11 intensity: (6:08 @0) + (5:13 @1) + (2:50 @2)
ahr:90 max:116 shoes: red new balance trail

Running intervals 36:02 intensity: (12 @0) + (3 @1) + (24 @2) + (17:12 @3) + (18:11 @4) 7.21 km (5:00 / km) +92m 4:42 / km
ahr:138 max:153 shoes: red new balance trail

Tash's w/o on the cottage roads
3 sets of
1 min on- 1 min jog rec
2 min on- 2 min jog rec
3 min on- 3 min jog rec

Running warm up/down 14:37 intensity: (1 @0) + (36 @1) + (6:38 @2) + (7:22 @3) 2.38 km (6:09 / km) +33m 5:45 / km
ahr:120 max:134 shoes: red new balance trail

Friday Oct 7, 2016 #

6 AM

Core I 12:00 [0]

Running 1:08:40 intensity: (18 @0) + (39 @1) + (2:29 @2) + (50:36 @3) + (14:38 @4) 14.14 km (4:51 / km) +50m 4:46 / km
ahr:134 max:147

Thursday Oct 6, 2016 #

6 PM

Note

OOC Technical Training
Jennie and Stefan set 5 sprint courses on a new map: Stittsville...Johnny Leroux Center...Dark after the first course...started watch late for first course...baled second last control on last course..

Orienteering (course 4) 17:03 intensity: (1:26 @1) + (5:22 @2) + (10:15 @3) 1.01 km (16:51 / km)
ahr:117 max:127 shoes: mizuno wave rider 19 (45-2E)

Orienteering (course 3) 12:32 intensity: (6 @0) + (8 @1) + (2:32 @2) + (9:40 @3) + (6 @4) 1.83 km (6:51 / km)
ahr:128 max:140 shoes: mizuno wave rider 19 (45-2E)

Orienteering (course 2) 12:02 intensity: (8 @0) + (11 @1) + (1:58 @2) + (9:28 @3) + (17 @4) 1.85 km (6:31 / km) +2m 6:29 / km
ahr:128 max:140 shoes: mizuno wave rider 19 (45-2E)

Orienteering (course 5) 13:21 intensity: (2 @0) + (6 @1) + (58 @2) + (8:50 @3) + (3:25 @4) 2.11 km (6:21 / km) +3m 6:18 / km
ahr:133 max:146 shoes: mizuno wave rider 19 (45-2E)

Orienteering (course 1) 13:51 intensity: (14 @0) + (57 @1) + (1:48 @2) + (5:18 @3) + (5:34 @4) 1.91 km (7:16 / km) +1m 7:15 / km
ahr:131 max:150 shoes: mizuno wave rider 19 (45-2E)

Wednesday Oct 5, 2016 #

6 AM

Core I 10:00 [0]

6 PM

Note

OOC Training
Steve, Errol, Rikkard, Cathy, Andrew, Tomas, Oliver, myself, (Alex-bike)

w/u
-run to Britannia
-5min of diagonal strides on-off jog in the grass rectangle
w/o
- 10 min of N-S jetty run with 2 light post jog rec
-" 2-on - 1 - off' on the 400m beach loop until everyone had done 4 double loops (800m with~ 2min rec)
- 1 hard Britannia grass hill
w/d
- back to lot

Running 8:37 [0] 1.53 km (5:38 / km)

Running 5:04 [0] 1.05 km (4:51 / km)

Running 10:19 [0] 1.43 km (7:12 / km)

Running 19:27 [0] 3.34 km (5:49 / km)

Running 6:24 [0] 0.75 km (8:31 / km) +15m 7:44 / km

Running 4:32 [0] 0.73 km (6:14 / km) +4m 6:04 / km

Tuesday Oct 4, 2016 #

7 AM

Core I 20:00 [0]

11 AM

Running (mixed) 40:00 intensity: (6:00 @2) + (18:00 @3) + (16:00 @4) 9.0 km (4:27 / km)
shoes: mizuno wave rider 19 (45-2E)

Sunday Oct 2, 2016 #

7 AM

Core I 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

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