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Training Log Archive: fkawam

In the 7 days ending Feb 11:

activity # timemileskm+m
  Running4 2:46:13 18.18(9:08) 29.26(5:41) 127
  Orienteering1 59:31 3.04(19:33) 4.9(12:09)
  Core I2 39:41
  Snow Management 1 30:00
  5BX7 27:00
  Total12 5:22:25 21.23 34.16 127
  [1-5]12 4:34:43

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MoTuWeThFrSaSu

Sunday Feb 11 #

7 AM

5BX 4:37 intensity: (2:14 @0) + (23 @1) + (2:00 @2)

Chart 1 D+ 4:37/5:53 - 77% (1)
10 AM

Orienteering (snowshoe score) 59:31 [3] 4.9 km (12:09 / km)

1 Hour snowshoe score-o with Colleen @ Wesley Clover while Andrew did his first ski-o...great morning...
Thanks Jeff and Anne

Saturday Feb 10 #

8 AM

5BX 3:33 intensity: (1:55 @0) + (24 @1) + (1:14 @2)
ahr:88 max:119

Chart 1 D Hurray...finished (8) 3:33/4:36 77%
~times at this level 30-20-35-25-1:50 with 10-20 s transitions...well under the exercise max times

Running 38:42 intensity: (4 @0) + (10 @1) + (12 @2) + (20:45 @3) + (17:31 @4) 7.03 km (5:30 / km) +44m 5:20 / km
ahr:138 max:147 shoes: blue wave rider 19 45 D

loose footing but nice temp

Friday Feb 9 #

7 AM

5BX 3:44 intensity: (2:17 @0) + (8 @1) + (1:19 @2)
ahr:82 max:121

Chart 1 D 3:44/5:13 - 72% (7)

Core I 18:00 intensity: (10:25 @0) + (5:15 @1) + (2:11 @2) + (9 @3)
ahr:90 max:123

Thursday Feb 8 #

6 AM

5BX 3:38 intensity: (2:03 @0) + (37 @1) + (58 @2)
ahr:80 max:116

Chart 1 D 3:38/5:33 - 66% (6)
11 AM

Running 30:01 [3] 5.37 km (5:35 / km) +7m 5:33 / km
shoes: Inov 8 Oroc 340 GTX

- 9 loops of snow trails in FRP...and then top up to 30 minutes...4 each way ...last loop with last quad...beautiful day...Light!
Ave ~3:10 / loop - pace all over the place...~1 minute faster than last time

Wednesday Feb 7 #

4 PM

Snow Management 30:00 [1]

5 PM

5BX 3:47 intensity: (2:05 @0) + (48 @1) + (54 @2)
ahr:86 max:117

Chart 1 D 3:47/4:52 - 78% (5)
6 PM

Note

OOC Training
Sheldon, Rikard, Steve, myself
w/u
- to the Coliseum Cinema via Carling with 2 Grennon hills
w/o
- 6 x 750 parking lot horseshoe perimeter - jog across north side rec, no slower than first.
w/d
-back to FRP via Carling

Running 21:14 intensity: (11 @0) + (17 @1) + (14:53 @2) + (5:53 @3) 3.1 km (6:51 / km) +40m 6:26 / km
ahr:119 max:136 shoes: Inov 8 Oroc 340 GTX

Running 29:27 intensity: (1 @0) + (9 @1) + (14 @2) + (10:18 @3) + (18:35 @4) + (10 @5) 5.63 km (5:14 / km)
ahr:143 max:161 shoes: Inov 8 Oroc 340 GTX

3:36-33-34-26-25

Running 9:44 intensity: (1 @0) + (19 @1) + (1:31 @2) + (7:53 @3) 1.37 km (7:06 / km) +22m 6:34 / km
ahr:125 max:134 shoes: Inov 8 Oroc 340 GTX

Tuesday Feb 6 #

9 PM

5BX 4:02 intensity: (2:31 @0) + (20 @1) + (1:11 @2)

Chart 1 D 3:39/4:48 - 76% (4)

Monday Feb 5 #

7 AM

Core I (with weight ladder) 21:41 [0]

5BX (tbcu-3-est) 3:39 intensity: (2:14 @0) + (20 @1) + (1:05 @2)

Chart 1 D 3:39/4:48 - 76% (3)
5 PM

Running 37:05 [3] 6.76 km (5:29 / km) +14m 5:26 / km
shoes: blue wave rider 19 45 D

Run over to Connaught and Elmhurst
9 Connaught up-downs, (~3:26 per cycle) 1 Elmhurst up to finish @home
Amount of climb as measured by garmin seems way off again
tired...sloshy footing on the sides

3:06-30:58-3:02

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