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Training Log Archive: fkawam

In the 7 days ending Nov 26, 2017:

activity # timemileskm+m
  Cycling2 1:18:56 16.67(4:44) 26.82(2:57) 33
  Running2 1:17:10 4.1 6.6 14
  Total4 2:36:06 20.77 33.42 47

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MoTuWeThFrSaSu

Saturday Nov 25, 2017 #

8 AM

Running 32:10 intensity: (13:40 @3) + (18:30 @4) 6.6 km (4:52 / km) +14m 4:49 / km
shoes: blue wave rider 19 45 D

Felt like running on something soft so...Over to WHS-10 laps of the gravel track (nice..18:30) -back...-0.5 km from garmin..hr est

Wednesday Nov 22, 2017 #

6 PM

Note

OOC Training
Mooney's Bay
Robbie, Andrew, Cathy, Oliver, Sheldon, Anne-Marie, Jennie, Stefan, Tomas, myself

Still working on end of season - winter training transition relatively slow "conversation type" running speed (Except for Robbie who was so far ahead he really had no one to talk to until he lapped us!)

w/u
- beach loop with a stop in Canada's Largest Playground
w/o- with a 7:30 PM time limit
3 sets of (5 Mt Mooney Hill Loops (long slope up) or 10 min of hill loops - 5 min of playground core- beach loop) - continuous
w/d
- walking - jogging until we've rejoined



Running 45:00 [3]
shoes: Inov 8 Oroc 340 GTX

45 minutes actual running

Tuesday Nov 21, 2017 #

1 PM

Cycling 43:00 [3] 14.0 km (3:04 / km)
shoes: Saucony Grid Stratos TR2 GTX

head winds all the way
4 PM

Cycling 35:56 [2] 12.82 km (2:48 / km) +33m 2:46 / km
shoes: Saucony Grid Stratos TR2 GTX

yay tail winds and lubricated gears

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