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Training Log Archive: fkawam

In the 7 days ending Aug 27, 2017:

activity	#	time	miles		km		+m
Running	5	5:14:32	35.25	(8:55)	56.73	(5:33)	320
Cycling	3	3:37:10	26.25		42.24		71
Paddling	1	37:45	1.98	(19:01)	3.19	(11:49)	5
Core	1	10:00
Total	9	9:39:27	63.48		102.17		396
[1-5]	8	9:24:27

2:08

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Sunday Aug 27, 2017 #

11 AM

Running (terrain) 55:35 5.86 km (9:29 / km) +52m 9:05 / km
ahr:104 max:139 shoes: red new balance trail

Easy run with Colleen...GG training...

3 PM

Paddling 37:45 [1] 3.19 km (11:49 / km) +5m 11:44 / km

First canoe of the season and first official field work on the water for the Lemieux Island - water map....There was only one spot where the current provided a bit of challenge ...in general seems very safe for a canoe-o this time of year.
Colleen and I weaved amongst at least a dozen little islands and under the southern bridges...the northern/Quebec shore seems quite reasonable...Now to update the map and hold and event here...maybe next year?...I'll have to update the land map as well to add a sprint-micro option

Saturday Aug 26, 2017 #

8 AM

Running long 1:51:15 21.94 km (5:04 / km) +37m 5:02 / km
shoes: blue wave rider 19 45 D

Friday Aug 25, 2017 #

8 AM

Running (workout) 1:08:05 13.82 km (4:56 / km) +104m 4:45 / km
ahr:139 max:157 shoes: blue wave rider 19 45 D

w/u- to Britannia to check a few things to the Lincoln Heights road loop
w/o - 3 x 2 laps (~2km) @ pace - with ~ 3min jog rec
w/d - did another 2 loops ( to balance out directions) then to the Carling Metro box...(then walk in...not counted)

Pace-distance function of this watch continue to be wacky!

12 PM

Cycling 1:00:00 [2] 21.0 km (21.0 kph)

Transport cycling to and from GMC...bit of a make up for missing this yesterday

Thursday Aug 24, 2017 #

Note

day off....didn't do cross or weights as planned :(

Wednesday Aug 23, 2017 #

6 PM

Note

OOC Training
War Museum Parliament Hill Map...Medieval City workout
Lisa (first time), Cathy, Andrew, Jennie, Emil, Sheldon, Rikard, Steve, Stefan, Tomas, Robbie, Marketa, Oliver and myself

w/u
- War Museum to stairs on below the Archives (which were chained off :( )
- 6 x ~60 strides...short rest
w/o
- Simple O-tervals....4 triangles and 6 sections of Sparks Street
The deal goal was to go harder on the marked lines and easy on the areas btwn triangles...As well harder on each section of Sparks resting at lights for legal crossings......Any speeds were fine...goal was to be back by 7:30 at the kayak run....(nice new clubhouse This turned out to be ~6 km (5.2 by the line)
For those back early and feeling good...6 x hill near kayak run free form recovery btwn each
w/d
walk as a group back to the War Museum

Cycling warm up/down 25:58 [2] 10.64 km (24.6 kph) +4m

Running warm up/down 8:39 1.52 km (5:41 / km) +2m 5:38 / km
shoes: blue wave rider 19 45 D

Running intervals 31:59 6.02 km (5:19 / km) +94m 4:56 / km
shoes: blue wave rider 19 45 D

Running hills 5:30 0.76 km (7:13 / km) +4m 7:01 / km
shoes: blue wave rider 19 45 D

6 x 22 s with jog down

Cycling warm up/down 29:12 [2] 10.61 km (21.8 kph) +67m

Tuesday Aug 22, 2017 #

8 AM

Running 33:29 6.8 km (4:55 / km) +27m 4:50 / km
shoes: blue wave rider 19 45 D

Down to Cassels via Britannia to check out repair store...4 lengths of 1:1 posts - back via Poulin
What started as a run in a light sprinkles turned to torrential downpour for with thunder and lightning about 15 min

Monday Aug 21, 2017 #

7 AM

Core (dynamic and floor) 10:00 [0]

11 AM

Note

Utilitarian bike riding today for tasks for off day - cross training...clock time 4:30 hours....cycling done in sections ~ z 2

Cycling 1:42:00 [2]

15:06 - 14:01 -66:28 - 6:25

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