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Training Log Archive: fkawam

In the 7 days ending Apr 15, 2017:

activity	#	time	miles		km		+m
Running	4	3:07:49	21.13	(8:53)	34.0	(5:31)	249
Stationary Bike	3	1:40:00
Cycling	2	1:19:09	16.07	(12.2/h)	25.86	(19.6/h)	114
Other	2	35:00
Core	1	10:00
Total	10	6:51:58	37.2		59.86		363
[1-5]	10	6:41:58

1:39

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Saturday Apr 15, 2017 #

12 PM

Cycling 39:49 [2] 13.44 km (20.3 kph) +62m

3 PM

Cycling 39:20 [2] 12.43 km (19.0 kph) +52m

Friday Apr 14, 2017 #

10 AM

Running warm up/down 10:32 [3] 2.04 km (5:10 / km) +5m 5:06 / km
shoes: mizuno wave rider 19 (45-2E)

Running (10 strides-jog back) 11:17 2.36 km (4:47 / km) +1m 4:46 / km
shoes: mizuno wave rider 19 (45-2E)

Running (12 minute run) 12:01 [4] 2.61 km (4:36 / km) +1m 4:36 / km
shoes: mizuno wave rider 19 (45-2E)

Running warm up/down 13:08 [3] 2.53 km (5:11 / km) +20m 5:00 / km
shoes: mizuno wave rider 19 (45-2E)

Wednesday Apr 12, 2017 #

6 AM

Stationary Bike 35:00

6 PM

Note

OOC Training
Carlington
(18) Rorry, Paul, David, Philipe, Adrian, Tomas, Alex, Andrew, Cathy, Mark, Oliver, James R., Steve,Tommy G., Ivan, Jennie, Rikard, myself

I had to change my plans since I noticed I had not properly saved my map file...By the time I noticed at Staples it was too late to retrieve it...oh well the long leg workout will be done another day.
w/u
- over the "1 km" workout loop
- hill marches: 2xhalf the big hill, 2 x full big hill...first done of each set backwards
w/o
- 6 x 1km hill-terrain-road loop with variations...as many as possible in 40 min with free form rec
w/d
figure 8 walking the baseball diamonds

Running warm up/down (and hill marches) 16:44 1.86 km (8:59 / km) +52m 7:53 / km
shoes: mizuno wave rider 19 (45-2E)

Running 37:24 [4] 5.87 km (6:22 / km) +120m 5:47 / km

Other warm up/down (walking) 10:00 [1]

Tuesday Apr 11, 2017 #

5 PM

Stationary Bike 30:00 [1]

Monday Apr 10, 2017 #

12 PM

Other 25:00 [1]

Clearing the tree that fell on the bike path in the fall with my handsaw....Wouldn't you know it...when I checked during my run the NCC-City finally sent a crew to deal with it and clean up my work.

5 PM

Running 14:27 [3] 2.72 km (5:19 / km) +19m 5:08 / km
shoes: mizuno wave rider 19 (45-2E)

A pretty wussy run just before the storm. Still tired from yesterday...right shoulder blade cramped up afterwards reminiscent of the lung problems ;(
Connected to tree clearing?
Very warm...~20 C...ran in shorts

Sunday Apr 9, 2017 #

8 AM

Core warm up/down (easy) 10:00 [0]

Running 1:12:16 [3] 14.01 km (5:09 / km) +31m 5:06 / km
shoes: mizuno wave rider 19 (45-2E)

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