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Training Log Archive: fkawam

In the 7 days ending Apr 25, 2018:

activity # timemileskm+m
  Cycling7 3:38:09 44.19 71.12 243
  Other1 2:26:02 8.38(17:25) 13.49(10:49) 121
  Running4 1:45:05 8.28 13.33 129
  Orienteering1 56:57 4.55(12:31) 7.32(7:47) 99
  5BX6 55:26
  Total16 9:41:39 65.4 105.26 592
  [1-5]16 6:54:14

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ThFrSaSuMoTuWe

Wednesday Apr 25, 2018 #

6 AM

5BX (Chart 1A (4)) 9:15 [1]

6 PM

Note

OOC Training
T2T: Evan, Thomas, Nadia,
RORALF: Marketa, Tommy, Errol, Sheldon (keys in hand), Alex, Rikard, Michael R, M,ark Jeff, myself

w/u

w/o
- T2T
25 minutes of: control-across the reservoir- backstrategic entry back to reservoir

- RALF
40 minutes of: control - lap of reservoir- exit to next control- strategic entry back to reservoir
w/d
-walk jog then walk down the hill backwards
C • Time for a map update... 3

Running 14:54 [3] 1.89 km (7:54 / km) +36m 7:12 / km
shoes: blue wave rider 19 45 D

Running 40:00 intensity: (20:00 @3) + (20:00 @4) 7.0 km (5:43 / km) +59m 5:29 / km
shoes: blue wave rider 19 45 D

Tuesday Apr 24, 2018 #

11 PM

5BX (Chart 1A (3)) 10:10 [1]

Monday Apr 23, 2018 #

12 PM

Cycling (commute) 35:07 [4] 13.59 km (23.2 kph) +34m

4 PM

Cycling (commute) 35:36 [3] 11.56 km (19.5 kph) +17m

11 PM

Running 10:10 [1]

Sunday Apr 22, 2018 #

9 AM

5BX (Chart 1 A (2)) 9:28 intensity: (3:08 @0) + (57 @1) + (56 @2) + (4:27 @3)
ahr:105 max:129

10 AM

Running 35 intensity: (9 @0) + (11 @1) + (3 @2) + (4 @3) + (8 @4) 0.1 km (5:47 / km) +1m 5:30 / km
ahr:105 max:142 shoes: New balance 910 trail

Orienteering 56:57 intensity: (33 @0) + (18 @1) + (2:47 @2) + (19:23 @3) + (32:11 @4) + (1:45 @5) 7.32 km (7:47 / km) +99m 7:17 / km
ahr:140 max:163 shoes: New balance 910 trail

First B-Meet of the Season
Almonte - Gemmill Park Long Advanced 5.2 km 28 control
Set by Stefan and Alexander
Mostly stupid little mistakes...just behind Michael and Adrian...think that's the closest I've ever been to them
Felt good running in the woods...I'd like to attribute that to Elmhurst running and the 5BX...but we'll see...

Lots of fun...beautuful day....Thanks for a great course gentlemen

Running 3:45 intensity: (54 @2) + (2:51 @3) 0.61 km (6:09 / km)
ahr:127 max:138 shoes: New balance 910 trail

Other (colleen - o) 1:26:23 [0] 5.81 km (14:51 / km) +47m 14:17 / km

Other (andrew-o) 59:39 [0] 7.68 km (7:46 / km) +74m 7:25 / km


Long Adv - Splits

Saturday Apr 21, 2018 #

9 AM

5BX (Chart 1 A (1)) 9:04 [0]

Cycling (commute-purp) 33:43 [3] 11.04 km (19.6 kph) +73m

Best route choice and time thus far
Trans Canada Trail good but offshoot trail into Stoney Swamp South (en route to P6) still very wet and icy in spots...a couple deadfalls to stop for as well
4 PM

Cycling (commute-purp) 29:05 [3] 11.16 km (23.0 kph) +30m

Friday Apr 20, 2018 #

7 AM

5BX (chart 1 A- (8)) 8:26 intensity: (4:26 @0) + (4:00 @1)

another level bites the dust
5 PM

Running (terrain) 35:41 intensity: (1:41 @2) + (33:49 @3) + (11 @4) 3.73 km (9:34 / km) +33m 9:10 / km
ahr:130 max:141

Ran in the forest part of Elmhurst woods for 30 + minutes (1 fall) to work on woods running...then into FRP woods for last 5 minutes
C • Forest/Trail running technique... 6

Thursday Apr 19, 2018 #

Cycling (commute) 12:00 [2]

6 AM

5BX (Chart 1 A- (7)) 9:03 intensity: (4:03 @0) + (5:00 @1)

2 PM

Cycling (commute) 36:48 [3] 11.75 km (19.2 kph) +57m

The trans-Canada path is fully bike clear now which helped knock 10 minutes off travel time...started a route to work category to experiment in finding the optimum route....The straight line distance is ~9.4 km...time to play and see how close I can get to that using various terrain elements
7 PM

Cycling (commute) 35:50 [3] 12.02 km (20.1 kph) +32m

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