Training Log Archive: fkawamIn the 7 days ending Jun 20, 2018:
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| Th | Fr | Sa | Su | Mo | Tu | We | ||||||||||||||||
Wednesday Jun 20, 2018 #
Cycling (Commute) 27:55 [3] 10.14 km (21.8 kph) +16m
Cycling (commute) 33:34 [3] 11.33 km (20.3 kph) +36m
5BX (Chart 2 C(0.5 no stepping) 3:21 [0]
Note
Bruce Pit
Sheldon, Errol, Steve, Marketa, Tomas, Thomas, Jeff, Rikard, Elizabeth, Marketa, Colleen, Mark, myself
w/u
-gravel path "horseshoe" then Valley horseshoe from rough side to open side of big hill
w/o
45 minutes to get as much of the following done as possible
1 valley length (terrain~250 m) 30s rest
1 gravel horseshoe around lake (~1300m) 30 s rest
2 valley lengths (terrain~500 m) 30s rest
1 gravel horseshoe around lake (~1300m) 30 s rest
3 valley lengths (terrain~750 m) 30s rest
1 gravel horseshoe around lake (~1300m) 30 s rest
2 valley lengths (terrain~500 m) 30s rest
1 gravel horseshoe around lake (~1300m) 30 s rest
1 valley length (terrain~250 m) 30s rest
1 gravel horseshoe around lake (~1300m) 30 s rest
w/d
walk to the Bruin stop sign and back
Lots of variiations of the workout were chosen...I think Sheldon is the only one who finished the true version
Running 10:19 [3] 1.6 km (6:26 / km) +4m 6:21 / km
Running 44:50 [4] 7.69 km (5:50 / km) +47m 5:39 / km
Other warm up/down (walk) 8:00 [1] 0.8 km (10:00 / km)
Tuesday Jun 19, 2018 #
Running (loop) 31:25 [3] 6.39 km (4:55 / km) +23m 4:50 / km
shoes: Saucony Echelon 6
5BX (Chart 2 C- ( 8)) 8:53
Cycling 29:55 [4] 10.89 km (21.8 kph) +57m
Cycling 41:01 [4] 12.98 km (19.0 kph) +30m
Sunday Jun 17, 2018 #
Core 15:00 [0]
5BX (Chart2 C-(7)) 8:53
Orienteering race (B meet) 1:47:50 [3]
shoes: Inov 8 Oroc 340 GTX
Long Advanced 15 controls 5.8 km
Got a lift from Errol to the meet
- Lost about 10 minutes on 2...I was within a few meters of the control and couldn't see it plus I wasn't really used to the scale at the start so I had expected to travel much further...after doing a loop and re-entering the woods from the same spot on the trail from the north I saw it right away
- lost about 10 minutes on 10 largely because I didn't follow through with my plan and tried to take a short cut along the ridge ...relocating back to the trail and using the trail junction I found the control right away.
-14-15 sloppy and the downhill run from 15 painful in spikes probably not an exceptionally fast kick
-6-7 cutting across the bearing was solid and hit the control right on but I suspect I would have been faster on the trail.
Prettymuch last place when we left
Andrew used my watch so no GPS
Thanks for all the effort and last minute changes you both went through
Saturday Jun 16, 2018 #
Cycling 30:06 [3] 11.0 km (21.9 kph) +51m
Cycling 29:56 [3] 10.83 km (21.7 kph) +19m
5BX (Chart 2 C-(6)) 8:54 [0]
Friday Jun 15, 2018 #
5BX (Chart 2 C- (5)) 8:36 0.12 km (1:09:21 / km)
shoes: Saucony Echelon 6
Running (bench) 30:40 [4] 6.43 km (4:46 / km) +26m 4:41 / km
Thursday Jun 14, 2018 #
5BX (Chart 2 C- (4) and cu) 10:25 [0] 0.32 km (32:39 / km)
Running 23:22 [4] 4.94 km (4:44 / km) +19m 4:39 / km
shoes: Saucony Echelon 6