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Training Log Archive: fkawam

In the 7 days ending Jan 21:

activity # timemileskm+m
  Running5 3:48:43 24.34(9:24) 39.17(5:50) 278
  Ski Orienteering1 1:04:00 4.78(13:23) 7.7(8:19) 14
  Core I3 55:00
  Andrew Running1 49:08 6.66(7:23) 10.72(4:35) 142
  Total8 6:36:51 35.78 57.59 434
  [1-5]6 4:51:41

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MoTuWeThFrSaSu

Sunday Jan 21 #

11 AM

Andrew Running (not mine!) 49:08 [0] 10.72 km (4:35 / km) +142m 4:18 / km

Running 49:45 [3] 8.22 km (6:03 / km) +189m 5:26 / km
shoes: Inov 8 Oroc 340 GTX

Terrain run off Mountain Road with Andrew who did his own thing

Saturday Jan 20 #

6 AM

Core I 20:00 [0]

9 AM

Ski Orienteering (ski-o training) 1:04:00 [3] 7.7 km (8:19 / km) +14m 8:14 / km

Ski-O Training set by Stefan on the SJAM trails...middle course 14 controls ~5 km.

Working hard but I suspect I wouldn't have topped 140/zone 3 if I had been wearing my monitor
My map fell out between 1 and 2...so reminder 1. tape the top of the bag in the holder....associated with this I need to remember to bring my locking clamp for my home-made mapboard so that its easier to follow along....as well I should add a compass to the board as part of my mark 3 alterations
I wasn't skiing very fast (over-dressed) and not skating well...but my wax job was perfect for classic and the +2 /mild conditions...
Poor choice to 4 and 6 (brief over shooting) but otherwise fine....
I had alot of fun even though I over shot my alotted time..so no shower when I got home and prepard for work
Forgot to turn off my watch until the drive so had to do some adjustments

Thanks for setting this up Stefan
3 PM

Running 1:03:23 [4] 12.01 km (5:17 / km) +31m 5:13 / km
shoes: blue wave rider 19 45 D

Pack run back from work...nice temp....guessing HR

Thursday Jan 18 #

Core I 15:00 [0]

Wednesday Jan 17 #

6 PM

Note

OOC Training
Lisa, Steve, Errol, Stefan, Alex, Rikard, Oliver, myself

wu
run to Bayshore Parking Garage
w/o
-30 minutes max of contiuous running to get the random set of 24 "controls" (stair case letter and level number) set by Natasha on a generalized single level map of the 5 level parking garage
w/d
run back to the FRP parking lot

Running warm up/down 13:07 intensity: (37 @0) + (27 @1) + (3:17 @2) + (8:33 @3) + (13 @4) 2.05 km (6:23 / km)
ahr:122 max:155 shoes: blue wave rider 19 45 D

Running 31:45 intensity: (1 @0) + (9 @1) + (2:02 @2) + (22:32 @3) + (7:01 @4) 3.85 km (8:15 / km) +1m 8:14 / km
ahr:134 max:152 shoes: blue wave rider 19 45 D

The GPS distance won't be that accurate here due to the shielding in the garage...Finished all my controls in 29:49 but then had to get back to the start...from Z1...(after U5 to Z1...and an A to X combo in the middle...some wacky stuff going on in stair cases V and X

Running warm up/down 11:14 intensity: (47 @1) + (2:05 @2) + (8:22 @3) 1.8 km (6:15 / km) +21m 5:54 / km
ahr:126 max:137 shoes: blue wave rider 19 45 D

Tuesday Jan 16 #

7 AM

Core I 20:00 [0]

Running 28:49 intensity: (4 @0) + (11 @1) + (33 @2) + (21:28 @3) + (6:33 @4) 5.44 km (5:18 / km) +19m 5:12 / km
ahr:135 max:150 shoes: blue wave rider 19 45 D

Monday Jan 15 #

12 PM

Running hills 30:40 intensity: (20 @0) + (7 @1) + (1:33 @2) + (16:37 @3) + (12:03 @4) 5.8 km (5:17 / km) +17m 5:13 / km
ahr:135 max:150 shoes: blue wave rider 19 45 D

Temp ~-17 with -27 windchill according to the WN...our thermometer said ~-10C so ~-17 WC

7 Connaught up-downs, (~3:20 per cycle) 1 Elmhurst up to finish

Amount of climb as measured by garmin seems way off

All warmers worked great...nice and toasty

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