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Training Log Archive: fkawam

In the 7 days ending Nov 7, 2016:

activity # timemileskm+m
  Running5 3:21:08 22.33(9:01) 35.93(5:36) 100
  Orienteering1 1:41:19 5.62(18:02) 9.04(11:13) 1577 /14c50%
  Core4 1:30:00
  Stationary Bike1 45:00
  stretching1 7:00
  Total8 7:24:27 27.94 44.97 2577 /14c50%
  [1-5]6 5:47:26

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TuWeThFrSaSuMo

Monday Nov 7, 2016 #

6 AM

Core 30:00 [0]

Sunday Nov 6, 2016 #

Event: OOC Nakkertok Classic Event
 
10 AM

Running warm up/down 5:16 intensity: (26 @0) + (29 @1) + (1:53 @2) + (2:28 @3) 0.78 km (6:44 / km) +1m 6:41 / km
ahr:116 max:128 shoes: Inov 8 Oroc 340 GTX

Orienteering race 1:41:19 intensity: (4:22 @0) + (16:59 @1) + (31:28 @2) + (36:24 @3) + (12:06 @4) 9.04 km (11:13 / km) +157m 10:19 / km
ahr:119 max:154 spiked:7/14c shoes: Inov 8 Oroc 340 GTX

B Meet at Nakkertok
Short Advanced 4.7km 14 controls
set by Isabelle and Bill A
Generally the first half was bad and the second half was good
Nice day and glad to get out
Achilles ? Ankle ? bothering me in second half...strange...better after icing at home in the afternoon...Our Andrew had a good run..beat me by 20 minutes

Short Advanced - Splits

Saturday Nov 5, 2016 #

9 AM

Core warm up/down 15:00 [0]

Running 47:49 intensity: (6 @0) + (17 @1) + (54 @2) + (4:27 @3) + (29:11 @4) + (12:54 @5) 10.65 km (4:29 / km) +26m 4:26 / km
ahr:150 max:164 shoes: mizuno wave rider 19 (45-2E)

stretching warm up/down (ham/calf) 7:00 [1]
ahr:104 max:157

Friday Nov 4, 2016 #

7 AM

Core 25:00 [0]

Running (z3 soft surfaces) 27:05 intensity: (7 @0) + (18 @1) + (55 @2) + (24:45 @3) + (1:00 @4) 5.02 km (5:24 / km) +5m 5:22 / km
ahr:133 max:141 shoes: mizuno wave rider 19 (45-2E)

Thursday Nov 3, 2016 #

10 PM

Stationary Bike 45:00 [1]

Wednesday Nov 2, 2016 #

6 PM

Note

OOC Training
Marketa, Jennie, Tomas, Eric, Errol, Steve, Rikkard, Oliver, Mark, Ivan, myself
Alex , Jeff (bike...4x 10 minutes hard with 1:30 rec)
Bike path btwn Richmond and bench ; overflow field loop

w/u
-run to Richmond Road and SJAM
- 5 x (bridge-bench) with exercises on 6-5-4-3-2 minutes
w/o
- group 3 x (3 field loops with leap frog) 2 min rest [3 x 1500]
- 5 x (bridge-bench) on 2 min for Eric ...for the rest of us 3 on 3:20...
w/d
- run back to Frank Ryan

Running warm up/down 9:53 [2] 1.65 km (5:59 / km)
shoes: mizuno wave rider 19 (45-2E)

Running warm up/down 20:20 intensity: (4:40 @1) + (5:00 @2) + (5:00 @3) + (5:40 @4) 1.91 km (10:39 / km)
shoes: mizuno wave rider 19 (45-2E)

Running intervals 31:07 intensity: (3:07 @2) + (8:00 @3) + (20:00 @4) 5.14 km (6:03 / km) +6m 6:01 / km
shoes: mizuno wave rider 19 (45-2E)

the 3 loops should have been ~ 1500 m...two measurements @ 1.67 km...GPS??? (6:28-6:41-6:27)

Running warm up/down (hills + w/d) 20:38 intensity: (2:00 @0) + (2:00 @1) + (8:00 @2) + (5:28 @3) + (3:10 @4) 2.67 km (7:44 / km) +17m 7:29 / km
shoes: mizuno wave rider 19 (45-2E)

3 - "hills" @ ~63...wait & warm down added on

Tuesday Nov 1, 2016 #

6 AM

Core 20:00 [0]

9 AM

Running 39:00 [4] 8.11 km (4:48 / km) +45m 4:41 / km
shoes: mizuno wave rider 19 (45-2E)

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