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Training Log Archive: fkawam

In the 7 days ending Jul 1, 2017:

activity # timemileskm+m
  Running5 4:04:54 26.85(9:07) 43.21(5:40) 523
  Orienteering1 57:16 5.03(11:23) 8.09(7:05) 83
  Other2 55:46 2.04(27:24) 3.28(17:01) 28
  Core2 50:00
  Stationary Bike1 30:00
  Total8 7:17:56 33.91 54.57 634
  [1-5]7 5:28:52

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SuMoTuWeThFrSa

Saturday Jul 1, 2017 #

8 AM

Core warm up/down 20:00 [0]

Running 49:37 intensity: (35:07 @3) + (14:30 @4) 10.01 km (4:57 / km) +31m 4:53 / km
shoes: New balance 910 trail

Long w/u via firestation to WHS...5km...
2 x 1600 with 200 after each
{7:20 [3:40-3:40]-(200 m -1:42)-7:10[3:37-3:33]-(200m 1:42)}
run home and top off to 10 km...
After walked in

Friday Jun 30, 2017 #

Stationary Bike 30:00 [1]

Thursday Jun 29, 2017 #

9 AM

Other (hiking) 50:31 [0] 2.91 km (17:22 / km) +25m 16:39 / km

Morris Island with Colleen and Andrew. Nice trails...Started working on a map
C • Lots of Poison Ivy! 2
11 AM

Running 39:25 [4] 8.05 km (4:54 / km) +28m 4:49 / km
shoes: blue wave rider 19 45 D

Cool nature sighting on this run: @ about 5 km I saw a group of crows surround a small brown bird on the ground. As I got closer the crows took off but the small bird (a hawk) held its ground. As I went by I saw the hawk had a sparrow tightly gripped in its talons

Wednesday Jun 28, 2017 #

6 PM

Note

OOC Training
WHS Track - Frank Ryan
Errol, Steve, Sheldon, Rikard, Michael, Lukas, Oliver, myself
started with some pretty big thunderstorms on the horizon...which cleared up
w/u
4 laps of the woods la
w/o
-8 x 200 forest intervals w 30 s rec
- 5 lamp post hill loops (hard up)
- 5 half lamp post hill loops (hard down)
- 3 laps choice on the 400 m road loop - full rec
w/d
walk of the park

Running warm up/down 16:26 intensity: (28 @0) + (18 @1) + (6:22 @2) + (9:18 @3) 2.37 km (6:56 / km) +4m 6:52 / km
ahr:121 max:133 shoes: blue wave rider 19 45 D

Running intervals (forest) 18:08 intensity: (1:34 @0) + (2:30 @1) + (3:44 @2) + (9:53 @3) + (27 @4) 1.52 km (11:54 / km) +80m 9:25 / km
ahr:119 max:142 shoes: blue wave rider 19 45 D

Running hills 12:57 intensity: (9 @0) + (5 @1) + (7 @2) + (6:27 @3) + (6:09 @4) 2.28 km (5:41 / km) +5m 5:37 / km
ahr:138 max:149 shoes: blue wave rider 19 45 D

Running intervals (road) 9:08 intensity: (2:05 @0) + (48 @1) + (43 @2) + (1:32 @3) + (4:00 @4) 1.3 km (7:02 / km) +1m 7:01 / km
ahr:123 max:155 shoes: blue wave rider 19 45 D

Other warm up/down 5:15 intensity: (4:10 @0) + (1:05 @1) 0.37 km (14:16 / km) +3m 13:42 / km
ahr:85 max:91 shoes: blue wave rider 19 45 D

Tuesday Jun 27, 2017 #

6 PM

Orienteering race (score-o ss#4) 57:16 [3] 8.09 km (7:05 / km) +83m 6:44 / km
shoes: New balance 910 trail

Final Summer Solstice Meet
Sportsplex
set by Mary-Ellen controlled by Jennie

My goal was to get 17 controls...got 18 in the time
Big screw up looking for 54...saw a lot of people entering the "forbidden zone" ...Had a good average 'til then (~2-2.5 min / control)...after that things slowed down and routes were not so good

Light rain at the start and finish

Monday Jun 26, 2017 #

7 AM

Core 30:00 [0]

Running 24:14 [4] 5.0 km (4:51 / km) +23m 4:44 / km
shoes: blue wave rider 19 45 D

Sunday Jun 25, 2017 #

9 AM

Running 1:14:59 intensity: (7 @0) + (15 @1) + (6:31 @2) + (45:03 @3) + (22:42 @4) + (21 @5) 12.67 km (5:55 / km) +351m 5:12 / km
ahr:134 max:168 shoes: New balance 910 trail

Did a trail run from P7 - Booth Hill checking out the "up and over fitness loop" terrain and then to Keogan's along Ridge (1) and back by 17 (Frank's ?)

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