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Training Log Archive: fkawam

In the 7 days ending Nov 26, 2016:

activity # timemileskm+m
  Running3 3:32:23 21.7(9:47) 34.93(6:05) 606
  Core4 1:12:00
  Stationary Bike2 50:00
  X-C Skiing1 20:58 1.46(14:24) 2.34(8:57) 1
  Total9 5:55:21 23.16 37.27 607
  [1-5]6 4:42:09

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SuMoTuWeThFrSa

Friday Nov 25, 2016 #

9 AM

Running (terrain scouting) 1:12:54 intensity: (6 @0) + (14 @1) + (5:12 @2) + (46:30 @3) + (20:52 @4) 11.46 km (6:22 / km) +80m 6:09 / km
ahr:134 max:148 shoes: Inov 8 Oroc 340 GTX

First check of the north side of the HC bridge north of the RR bridge on my Hunt Club-Quintarra-Revelstoke woods...(haven't got to this for a while... July 27)
Very nice running!
A whole bunch of trails and open area I did not expect off Revelstoke....Still the no trespassing signs for "work" on the railway bridge to contend with though...(between 3 and 45 the new off limits construction road @ 4)
Hopefully somebody someday would want to map this whole area around the Hunt Club bridge well.
Now too bad we could map and have access to the golf course!

Thursday Nov 24, 2016 #

6 AM

Stationary Bike 30:00 [1]

Wednesday Nov 23, 2016 #

6 AM

Core 25:00 [0]

6 PM

Note

OOC Training
Scout Canada-Exp. Farm-Kingston Ave
Andrew, Cathy, Ivan, Steve, Emil, Jennie, Oliver, Mark, Alex, myself

w/u
to Kingston Ave Bike path
w/o
- 40 minutes of hill loops top to bottom of bike path / field...20 minutes each direction...using ski poles strides on the grass uphill parts
w/d
- back to Scout Canada

Running 9:59 intensity: (29 @0) + (56 @1) + (6:53 @2) + (1:19 @3) + (22 @4) 1.45 km (6:53 / km) +1m 6:51 / km
ahr:114 max:146 shoes: Saucony Grid Stratos TR2 GTX

Running hills 40:16 intensity: (9 @0) + (9 @1) + (45 @2) + (24:00 @3) + (15:13 @4) 7.16 km (5:37 / km) +74m 5:21 / km
ahr:136 max:148 shoes: Saucony Grid Stratos TR2 GTX

Running 9:05 intensity: (6 @0) + (10 @1) + (4:54 @2) + (3:55 @3) 1.44 km (6:18 / km) +5m 6:12 / km
ahr:120 max:130 shoes: Saucony Grid Stratos TR2 GTX

Tuesday Nov 22, 2016 #

6 AM

Core warm up/down 12:00 [0]

X-C Skiing 20:58 intensity: (12 @0) + (38 @1) + (10:40 @2) + (9:28 @3) 2.34 km (8:57 / km) +1m 8:56 / km
ahr:120 max:133

Short ski...snow sticky in grip area...of course I'm still skiing off last season's wax...Still windy
6 PM

Stationary Bike 20:00 [1]

Monday Nov 21, 2016 #

6 AM

Core 20:00 [0]

Sunday Nov 20, 2016 #

7 AM

Core 15:00 [0]

9 AM

Running 1:20:09 intensity: (10 @0) + (24 @1) + (3:41 @2) + (49:55 @3) + (25:59 @4) 13.41 km (5:59 / km) +446m 5:07 / km
ahr:135 max:154 shoes: Inov 8 Oroc 340 GTX

Trail Run from P11 (Obrien) with OOC and Natural Fitness Lab running groups...we got there late so we started late (~9:15)
Colleen did her own thing and Andrew came with me ...he zoomed up and down the hills but took breaks when I'd catch up...he turned around at 32 min out.
Adrian biked, Philipe and Paul were with the main running group and Andrew, Marketa and Mary Ellen did they're own thing.
I got back pleased with the even splits but to car troubles...Adrian and Philipe gave Colleen and Andrew I ride home while I waited for the tow...Thank you very much guys ...that was a great help and a big load off my mind
Oh well...nice run...light snow everywhere...big winds near the end though.

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