Running55:56 7.47 km (7:30 / km) +43m7:17 / km ahr:135 max:159
A great terrain run with bits of orienteering @ Bruce Pit scouting out the area for Wednesday's training...
The green is less green and the snow factor is variable but negligible, the trails are mostly cleared or with runnable snow covering, the gravel loop is still snowy and icy in spots, the hill is ready to go...on both sides of the valley...a rarity
In the off lease section the big depressions are pretty good but there is snow in the shaded areas (but I was chased by 2 dogs...1 nice 1 not so much)
Water...not too bad
So guess where we'll be Wednesday AP RALF-er's.....
Colleen and I had an awesome chainsaw lesson with Alex...really wished we could have stayed longer
Thanks Bergstroms for hosting us for a great start to the day...
7 AM
5BX6:25 ahr:97 max:115
Chart 1 B 6:25/7:00 92% (5)
9 AM
Other30:00 [1]
Great strength and flexibility work but low HR and totally lost track of time so I'm being conservative at 30 min @ level 1...though I might feel some unused muscles screech a bit over the next few days
OOC Training
Sheldon, Errol, Mark, Paul L. Oliver and myself
w/u
down to SJAM from Carlingwood
w/o
Continuous
- out along SJAM median to dominion or 10min whichever first and back...alternateing speeds between tree "clumps"
- hard up the sidewalk hill to Richmond
- out along SJAM to underpass (west) and back...alternating speeds between clumps of trees
- hard up sidewalk hill to Richmond
~30-35 min
w/d
back to Carlingwood and some stretching
Running warm up/down 6:49 1.21 km (5:37 / km) ahr:128 max:160 shoes: blue wave rider 19 45 D
Running (fartlek) 30:16 5.9 km (5:08 / km) +22m5:02 / km ahr:145 max:157 shoes: blue wave rider 19 45 D
Running warm up/down 5:06 0.85 km (6:00 / km) +6m5:48 / km ahr:127 max:136 shoes: blue wave rider 19 45 D
Colleen and I went to the route choice themed armchair o at the clock tower taught by Stefan.
Fun session...good mix of abilitities and experiences came out