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Training Log Archive: fkawam

In the 7 days ending Feb 4:

activity # timemileskm+m
  Running4 2:20:45 16.51(8:32) 26.57(5:18) 149
  Core I5 1:21:26
  5BX7 21:25
  Total9 4:03:36 16.51 26.57 149
  [1-5]9 2:32:03

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MoTuWeThFrSaSu

Sunday Feb 4 #

5 PM

Core I 22:08 intensity: (20:33 @0) + (49 @1) + (46 @2)
ahr:74 max:108

5BX 3:41 intensity: (1:59 @0) + (30 @1) + (1:12 @2)
ahr:85 max:111

Chart 1 D 3:41/5:10 - 74% (2)

Saturday Feb 3 #

8 AM

Core I 8:13 intensity: (7:19 @0) + (54 @1)
ahr:75 max:92

5BX 3:36 intensity: (1:52 @0) + (25 @1) + (1:19 @2)
ahr:86 max:120

Chart 1 D 3:36/5:35 - 64% (1)

Running 36:50 intensity: (11 @0) + (7 @1) + (43 @2) + (12:37 @3) + (23:12 @4) 7.07 km (5:13 / km) +44m 5:03 / km
ahr:139 max:154 shoes: blue wave rider 19 45 D

Friday Feb 2 #

8 AM

5BX 2:50 intensity: (1:40 @0) + (20 @1) + (50 @2)
ahr:76 max:113

Chart 1 D- Hurray...finished the intro level (8)
~times at this level 20-20-25-25-1:20 with 10-20 s transitions...well under the exercise max times

Running (-17 wind- 4H) 26:40 intensity: (10 @0) + (16 @1) + (1:52 @2) + (15:57 @3) + (8:25 @4) 5.24 km (5:05 / km) +22m 4:59 / km
ahr:135 max:153 shoes: blue wave rider 19 45 D

Down to the 4H via Elmhurst hill-3 loops-back the same
Weather reported -17 C and below with wind chill

Thursday Feb 1 #

10 PM

5BX 2:50 intensity: (1:40 @0) + (20 @1) + (50 @2)

Chart 1 D- est (7)

Wednesday Jan 31 #

6 AM

Core I 10:00 [0]

5BX 2:50 intensity: (1:40 @0) + (20 @1) + (50 @2)

Chart 1 D- est (6)

Tuesday Jan 30 #

7 AM

Core I 25:00 [0]

5BX 2:50 intensity: (1:40 @0) + (20 @1) + (50 @2)

Chart 1 D- 2:50/4:58 - 57% (5)
12 PM

Running 46:25 intensity: (36:25 @3) + (10:00 @4) 8.09 km (5:44 / km) +66m 5:31 / km
shoes: Inov 8 Oroc 340 GTX

Running from P6 (under the hydro-lines on old Richmond) west ward...Andrew did his own thing while I scouted out a short cut home from work and many tiny paths in the open woods

Monday Jan 29 #

10 AM

Core I 16:05 [0]

5BX 2:48 intensity: (1:38 @0) + (20 @1) + (50 @2)

Chart 1 D- 2:48/4:35 - 61% (4)
2 PM

Running hills 30:50 intensity: (6 @0) + (14 @1) + (40 @2) + (14:16 @3) + (15:34 @4) 6.16 km (5:00 / km) +17m 4:56 / km
ahr:138 max:153 shoes: blue wave rider 19 45 D

Run over to Connaught and Elmhurst
8 Connaught up-downs, (~3:10 per cycle) 1 Elmhurst up to finish @home
Amount of climb as measured by garmin seems way off again

2:51-25:16-2:44

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