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Training Log Archive: fkawam

In the 7 days ending Sep 9, 2018:

activity	#	time	miles		km		+m
Running	5	3:23:30	24.31	(8:22)	39.12	(5:12)	185
Cycling	3	1:41:51	21.65	(12.8/h)	34.85	(20.5/h)	76
Triathlon	1	56:53	7.33	(7:45)	11.8	(4:49)	321
Core	3	45:00
Orienteering	1	41:00	3.48	(11:47)	5.6	(7:20)	36
Other	2	20:00
5BX - Run	1	12:43	1.08	(11:46)	1.74	(7:19)	5
Total	12	8:00:57	57.85		93.11		623
[1-5]	10	6:52:57

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Sunday Sep 9, 2018 #

9 AM

Core 10:00 [0]

Running (low 4) 48:25 [4] 10.02 km (4:50 / km) +35m 4:45 / km
shoes: Saucony Echelon 6

Haven't done this loop for a while...paths changed a bit around the hospital

Other warm up/down (stretching) 10:00 [0]

Doing Natasha's Emily Skye stretch warm down with her....this Aussie can't count!

LSG PIck Your Poison Triathlon- Year 2
Hosted By Steve P.
~12C air temp (chilly) at start water temp 20C + (nice)

Steve, Errol, Sheldon, Alex, Mark, Randy, Sheldon, Cathy, Jennie, Emile, Paul, Mary-Ellen, Anita,myself
Colleen in the kayak
Great fun...This year's champ...Steve: 1 run, 3 point bike, 6 swim

Triathlon 56:53 [4] 11.8 km (4:49 / km) +321m 4:15 / km
shoes: red new balance trail

Start to bike 35 s 60 m
5 POINT BIKE....29:49 - 9.08km
Walked one or two hills on way out...scared like hell coming down on the way back
Bike run transition - 8 s
2 LOOPS RUN....13:01 ….1.73 km
after these was pretty sure the swimming would be faster per point
bike-swim transition including run to dock and taking off shoes-47 s...
left my shirt on by accident so shed this and left it at the raft on the first lap
3 LOOPS SWIM 12:34 - ) ).87 km
really sloppy but managed some good battles with Sheldon in this section

Really close race for the top guys and their different combos

Thanks for hosting Steve, clearing the path Alex, and kayak supervision Colleen

Great fun for my first "tri"

Friday Sep 7, 2018 #

11 AM

5BX - Run (Chart 2 C+ FR woods trail) 12:43 1.74 km (7:19 / km) +5m 7:13 / km
shoes: Saucony Grid Stratos TR2 GTX

Running (FR perimeter grass) 28:27 [3] 5.42 km (5:15 / km) +80m 4:53 / km
shoes: Saucony Grid Stratos TR2 GTX

Other (stretch) 10:00 [0]

8 PM

Orienteering race 41:00 [3] 5.6 km (7:20 / km) +36m 7:06 / km
shoes: Saucony Grid Stratos TR2 GTX

Rivermead Golf Course Night-O Sprint...last of the summer series
Long 4.2 km 18C
Screw ups on 2 and 3 and minor messup on 13...otherwise good
Fun course set by Gord...good turnout for a beautiful evening...Colleen's first night-O...hurray

Long - Splits

Thursday Sep 6, 2018 #

Running 45:15 [3] 8.8 km (5:09 / km)
shoes: Saucony Grid Stratos TR2 GTX

Old Quarry to Hydro line near P6 and back 23:20,20:55 gped 8.8

11 AM

Core (floor- light) 20:00 [0]

2 PM

Cycling 28:34 [3] 10.21 km (21.4 kph) +52m

It looks like I shaved another 260 m off!...seems counter-intuitive that this would be a shorter line than before

7 PM

Cycling 28:17 [3] 10.94 km (23.2 kph) +24m

Wednesday Sep 5, 2018 #

6 PM

Note

OOC Training
Britannia, Frank Ryan Start

Colleen, Paul L, Sheldon, Errol, Cathy, Robbie, Tommy, Stefan, (Andrew), myself
Great to see everyone on a night which accrording to the weather reports looked like it would be nasty...very humid though

w/u
FR to Britania , stretching,
w/o
-fartlek 4 sets of a loop (~600 m long @ tempo-10K pace) - jog to line (~200 m at 5 K pace/pick-up)
- total ~ 4 km
w/d
walk playgraound to hill, 2.5 hillloops, back to FR

Running warm up/down 8:41 [3] 1.49 km (5:49 / km) +2m 5:47 / km
shoes: Saucony Echelon 6

Running intervals (Fartlek) 24:14 [4] 4.22 km (5:45 / km) +13m 5:39 / km
shoes: Saucony Echelon 6

Running warm up/down 12:10 [2] 1.8 km (6:46 / km) +30m 6:15 / km
shoes: Saucony Echelon 6

Tuesday Sep 4, 2018 #

Cycling (commute) 45:00 [2] 13.7 km (18.3 kph)

gped the distance...estimate time home

7 AM

Core 15:00 [0]

10 AM

Running tempo 23:22 5.16 km (4:32 / km) +25m 4:25 / km
shoes: Saucony Echelon 6

Running warm up/down (4 FR woods loops w/u) 12:56 [2] 2.2 km (5:53 / km)
shoes: Saucony Echelon 6