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Training Log Archive: fkawam

In the 7 days ending Nov 19, 2017:

activity # timemileskm+m
  Running4 2:13:10 9.81 15.79 51
  Core I3 42:00
  Total5 2:55:10 9.81 15.79 51
  [1-5]4 2:13:10

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MoTuWeThFrSaSu

Sunday Nov 19, 2017 #

1 PM

Running 31:05 [3] 5.07 km (6:08 / km) +33m 5:57 / km
shoes: Inov 8 Oroc 340 GTX

easy run through the snowy fields and paths to clean my o-shoes from Nakkertok...success
...but my left shoulder still hurts....

Saturday Nov 18, 2017 #

2 PM

Running 35:01 [3]
shoes: blue wave rider 19 45 D

Wednesday Nov 15, 2017 #

6 PM

Note

OOC Training
Severn
Sheldon, Errol, Andrew, Oliver, Cathy, Tomas, me

w/u
- jog to Severn
w/o
10 min light running pair - passing (ball, "Frisbee", soccer ball, 1 lb ball)
8 min core
10 min light running pair - passing (ball, "Frisbee", soccer ball, 1 lb ball)
8 min core
10 min light running pair - passing (ball, "Frisbee", soccer ball, 1 lb ball)
w/d
back toFRP

PS Took a wipe out on my left shoulder during the Frisbee portion...and now I can't support much weight on my left arm...took left over back meds with dinner

Running warm up/down 4:00 [2] 0.6 km (6:40 / km)
shoes: blue wave rider 19 45 D

Running (pair-toss easy) 30:00 [2] 4.61 km (6:31 / km) +3m 6:30 / km
shoes: blue wave rider 19 45 D

Core I (circuit exercises) 18:00 [0]

Running warm up/down 8:14 [2] 0.5 km (16:28 / km) +15m 14:19 / km
shoes: blue wave rider 19 45 D

Tuesday Nov 14, 2017 #

3 PM

Core I 20:00 [0]

2 min plank...et al

Monday Nov 13, 2017 #

12 PM

Note

Run with plank in the middle (@3km)

Running 24:50 [3] 5.02 km (4:57 / km)
shoes: blue wave rider 19 45 D

Core I 4:00 [0]

plank mid run foot exercises afterwards

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