Training Log Archive: fkawamIn the 7 days ending Feb 4, 2017:
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Saturday Feb 4, 2017 #
11 AM
Running 14:00 [3] 2.5 km (5:36 / km)
shoes: mizuno wave rider 19 (45-2E)
Stationary Bike 26:00 [2]
Friday Feb 3, 2017 #
12 PM
Running 14:00 [4] 2.0 km (7:00 / km)
shoes: Inov 8 Oroc 340 GTX
- 4 loops of Frank Ryan....lungs as yesterday...today hr pushed up by terrain and poor shape
Stationary Bike 26:00 [2]
Heart rate higher than norm due to just finishing run and adding more tension
Thursday Feb 2, 2017 #
4 PM
Running 14:00 [3] 2.5 km (5:36 / km)
shoes: mizuno wave rider 19 (45-2E)
pavement from Ottawa Honda...took it easy...lungs ok...legs however...good thing I opted out of the w/o yesterday
Stationary Bike 26:00 [1]
Core 6:00 [0]
Wednesday Feb 1, 2017 #
6 PM
Note
OOC Training
Steve, Oliver, Andrew, Stefan, Cathy, Alex, David, Ivan, Errol, Natasha, me (coaching only)
Glabar park, ~-3C
w/u
- 3 WHS parking lot loops
- run to D Roy
w/o
On an OOM map of Glabarpark with 7 line-O's:
40 min max...”controls” (lines) done in any sequence
Hard on lines, easy between lines, navigate between ends of the line
Line Running: Enter lines at an end together, finish line at individual pace, faster runners keep doubling back and run with slower runners until everyone finishes....ie slowest runner run least amount , leave anywhere together after line is finished...if you double back on the line to get to the next control you still have to run faster on the line than in between the lines.
Between Line Running: Run as a group at group pace between controls...one person navigates, others follow ...leader challenge group mates to pay attention to map
After...a debrief and 2 shuttle strides to the D Roy nets, jog back
w/d
walk to lights, jog to WHS... ice mountain dexterity in the lot.
Steve, Oliver, Andrew, Stefan, Cathy, Alex, David, Ivan, Errol, Natasha, me (coaching only)
Glabar park, ~-3C
w/u
- 3 WHS parking lot loops
- run to D Roy
w/o
On an OOM map of Glabarpark with 7 line-O's:
40 min max...”controls” (lines) done in any sequence
Hard on lines, easy between lines, navigate between ends of the line
Line Running: Enter lines at an end together, finish line at individual pace, faster runners keep doubling back and run with slower runners until everyone finishes....ie slowest runner run least amount , leave anywhere together after line is finished...if you double back on the line to get to the next control you still have to run faster on the line than in between the lines.
Between Line Running: Run as a group at group pace between controls...one person navigates, others follow ...leader challenge group mates to pay attention to map
After...a debrief and 2 shuttle strides to the D Roy nets, jog back
w/d
walk to lights, jog to WHS... ice mountain dexterity in the lot.
Tuesday Jan 31, 2017 #
Core 10:00 [0]
Stationary Bike 40:00 [1]
Monday Jan 30, 2017 #
11 AM
Stationary Bike 40:00 [1]
Sunday Jan 29, 2017 #
6 AM
Stationary Bike 40:00 [1]
9 AM
Note
Did the Recovery and Prevention of Injury Comp. Dev. Multisport Workshop today at Rideau Canoe Club 9-5...long day.