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Training Log Archive: fkawam

In the 7 days ending Mar 24:

activity # timemileskm+m
  Running5 4:54:33 37.37(7:53) 60.14(4:54) 139
  Total5 4:54:33 37.37(7:53) 60.14(4:54) 139

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MoTuWeThFrSaSu

Sunday Mar 24 #

11 AM

Running long 2:22:11 intensity: (1:37:11 @3) + (45:00 @4) 27.0 km (5:16 / km)
shoes: Saucony Echelon 6

Richmond to Eagleson (10 km) - North to Carling (15 km)-Home and extras to 27 km
Nice day switching side to get grass medians, gravel boundaries an clear walkways...over dressed a bit but stripped down nicely @ ~3.5 km then good

Saturday Mar 23 #

8 AM

Running 48:48 [3] 9.21 km (5:18 / km) +41m 5:11 / km
shoes: Saucony Excursion TR12

Cool windy AM..Carling first...ice streaks on south sidewalk..

Thursday Mar 21 #

1 PM

Running 31:43 [3] 6.04 km (5:15 / km)
shoes: Saucony Excursion TR12

Warm out...something like the library loop topped up to 6 km

Wednesday Mar 20 #

6 PM

Note

OOC Training on Cassels (Frank Ryan start)
Sheldon, Stefan, Mark, Colleen, Alex, Jeff, our guest Marcello, Rikard, myself
w/u
-run to Cassels
w/o
- up to 8 x 600 on Cassels
- group 1: 4-6 on 4 minutes
- group 2: 2 on 4 minutes- 2 on 3.5 minutes
- group 3: 4 on 4 minutes- 4 on 3.5 minutes- 2 on 4 minutes
- group 4: 2 on 4 minutes- 4 on 3.5 minutes - 2 on 3 minutes-2 on 3.5 minutes
w/d
back to FRP



Running warm up/down 13:27 [3] 2.25 km (5:59 / km)
shoes: Saucony Excursion TR12

Running intervals 22 [4] 4.98 km (4 / km)
shoes: Saucony Excursion TR12

no rest included...group 3
2:45-49-44-51-47-46-44-41

Running warm up/down 14:06 [3] 2.17 km (6:30 / km)
shoes: Saucony Excursion TR12

Tuesday Mar 19 #

9 AM

Running 43:56 intensity: (23:16 @3) + (20:40 @4) 8.49 km (5:10 / km) +98m 4:54 / km
shoes: Saucony Echelon 6

Elmhust hills
250 (1:24)
13 Hill loops (10 @ 32:00, for all 41:11)
250 (1:21)

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