Training Log Archive: fkawamIn the 7 days ending Oct 15, 2016:
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Friday Oct 14, 2016 #
7 AM
Core 10:00 [0]
5 PM
Running 23:20 [4] 5.17 km (4:31 / km) +24m 4:25 / km
shoes: mizuno wave rider 19 (45-2E)
Wednesday Oct 12, 2016 #
6 PM
Note
OOC Training
Shirley's Bay
Alex(bike), Michael, Emil, Jennie, Steve, Errol, myself
w/u
- 7 control w/u course....Alex (bike)/Michael (bike 1-7, 12 in on foot) right into course
w/o
Intervals
8-control and back short rest
for 20 minutes using controls 1-6
w/d
back along Carling to Grandview start
Shirley's Bay
Alex(bike), Michael, Emil, Jennie, Steve, Errol, myself
w/u
- 7 control w/u course....Alex (bike)/Michael (bike 1-7, 12 in on foot) right into course
w/o
Intervals
8-control and back short rest
for 20 minutes using controls 1-6
w/d
back along Carling to Grandview start
Running 27:22 [0] 3.35 km (8:11 / km) +4m 8:08 / km
shoes: mizuno wave rider 19 (45-2E)
Running 27:47 [0] 5.21 km (5:20 / km) +2m 5:19 / km
shoes: mizuno wave rider 19 (45-2E)
Running 5:23 [0] 0.99 km (5:25 / km)
shoes: mizuno wave rider 19 (45-2E)
Tuesday Oct 11, 2016 #
5 PM
Running 23:38 [4] 5.01 km (4:43 / km) +13m 4:39 / km
shoes: mizuno wave rider 19 (45-2E)
Monday Oct 10, 2016 #
12 PM
Core 10:00 [0]
Cycling 1:21:12 [1] 15.76 km (11.6 kph) +10m
Cycling 39:37 [1] 10.35 km (15.7 kph) +49m
Sunday Oct 9, 2016 #
Event: OOC Pine Road Classic Event
10 AM
Orienteering race 2:12:44 5.91 km (22:29 / km) +135m 20:10 / km
ahr:87 max:135 shoes: Inov 8 Oroc 340 GTX
B-Meet P16 - new map
Short Advanced 3.9 km 13 controls
Mostly walking with Colleen for our Rogaine practice....missed 9...over shot it and then realized we were in the north oriented rocky ground so didn't go back for it and continued to 10.
Fun with a sunny but cool day
Thanks Mark, Anita, Evan and team!
PS...addendum to the climb debate from Wednesday's workout ...the listed climb was 125...we got 135...which would not have been much different had we gone back for 9...interesting!
Short Advanced 3.9 km 13 controls
Mostly walking with Colleen for our Rogaine practice....missed 9...over shot it and then realized we were in the north oriented rocky ground so didn't go back for it and continued to 10.
Fun with a sunny but cool day
Thanks Mark, Anita, Evan and team!
PS...addendum to the climb debate from Wednesday's workout ...the listed climb was 125...we got 135...which would not have been much different had we gone back for 9...interesting!