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Training Log Archive: fkawam

In the 7 days ending Mar 4, 2017:

activity # timemileskm+m
  Running6 2:34:54 18.29(8:28) 29.43(5:16) 158
  Core3 35:00
  Total6 3:09:54 18.29 29.43 158
  [1-5]6 2:34:54

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SuMoTuWeThFrSa

Saturday Mar 4, 2017 #

11 AM

Core 15:00 [0]

Running 30:03 [3] 5.7 km (5:16 / km) +20m 5:11 / km
shoes: mizuno wave rider 19 (45-2E)

Colour the map...east side of QTN...cold day but dressed well no lung issues as a result.

Friday Mar 3, 2017 #

11 AM

Running 30:00 [4] 5.83 km (5:09 / km) +48m 4:57 / km
shoes: mizuno wave rider 19 (45-2E)

Everything felt good in the last km

Wednesday Mar 1, 2017 #

6 PM

Note

OOC Training
Group 1 : Philipe, Eric, Natasha
Group 2: Oliver, Errol, Ivan, Sheldon, Mark, Cathy, Andrew
me coaching

Mudlake-Cassels....cool ~ 3C and rainy
w/u
- 1800 run
- group 1 5 min dynamics an 2 lengths of Cassels 1:1 post strides
w/o
- group 1: 3x 1200 with 30 sec rest/then 15 s rec btwn 2nd and 3rd (race simulation for last track race)
- group 2: 4:00 on...jog rec...12:00 on...jog rec...8:00 on...jog to a total of 30 min
w/d
600 m and the light stretching

Running warm up/down 10:13 [3] 1.78 km (5:44 / km) +4m 5:40 / km

Running warm up/down 3:47 [2] 0.56 km (6:46 / km)

Tuesday Feb 28, 2017 #

12 PM

Core warm up/down 10:00 [0]

Running 30:02 intensity: (15:01 @3) + (15:01 @4) 5.74 km (5:14 / km) +27m 5:07 / km
shoes: mizuno wave rider 19 (45-2E)

Some grass running on the SJAM median

Monday Feb 27, 2017 #

7 AM

Core 10:00 [0]

Running 20:47 [3] 4.13 km (5:02 / km) +30m 4:51 / km
shoes: mizuno wave rider 19 (45-2E)

Sunday Feb 26, 2017 #

12 PM

Running 30:02 [3] 5.69 km (5:17 / km) +29m 5:09 / km
shoes: mizuno wave rider 19 (45-2E)

some grass bits on the Carling median

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