Training Log Archive: fkawamIn the 7 days ending Oct 16, 2016:
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Sunday Oct 16, 2016 #
7 AM
Core 15:00 [0]
10 AM
Orienteering race 1:42:04 6.45 km (15:50 / km) +223m 13:30 / km
ahr:96 max:135 shoes: Inov 8 Oroc 340 GTX
Camp Fortune B- meet
Short advanced 9 controls 4.1 km
set by John Moffet...
light rain...we just avoided the big down pour
Greenhouse Gases rogaine training Colleen and I went together with walk/jog...some minor errors and big mess up on 4 which we caught but we had already over run a trail by a lot.
Messed up with the watch...out by 5:04...I think near the start...caught it at control 2.
Fun day
PS The GPS track is way off on the club route gadget as a result of my watch mess up (off for 5 min)
Short advanced 9 controls 4.1 km
set by John Moffet...
light rain...we just avoided the big down pour
Greenhouse Gases rogaine training Colleen and I went together with walk/jog...some minor errors and big mess up on 4 which we caught but we had already over run a trail by a lot.
Messed up with the watch...out by 5:04...I think near the start...caught it at control 2.
Fun day
PS The GPS track is way off on the club route gadget as a result of my watch mess up (off for 5 min)
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