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Training Log Archive: fkawam

In the 7 days ending Mar 31, 2019:

activity # timemileskm+m
  Running4 3:06:03 22.7(8:12) 36.54(5:06)
  Cycling1 1:26:15 16.31(11.3/h) 26.25(18.3/h)
  Core2 42:00
  Total7 5:14:18 39.02 62.79
  [1-5]5 4:32:18

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MoTuWeThFrSaSu

Sunday Mar 31, 2019 #

10 AM

Core (with weights) 25:00 [0]

Saturday Mar 30, 2019 #

8 AM

Running (fartlek) 46:09 intensity: (17:21 @3) + (28:48 @4) 9.28 km (4:58 / km)
shoes: Saucony Echelon 6

Got out before much of the snow and rain....cool wind at start but nice temp when moving...one slippy spot
took out 417 of stop/walking rec

Friday Mar 29, 2019 #

4 PM

Running 52:00 intensity: (20:30 @3) + (31:30 @4) 10.0 km (5:12 / km)
shoes: Saucony Excursion TR12

Over to median....-tempo on grass from Richmond to Dominion lights- jog bck to 10 km then walk in (walk not included)

Thursday Mar 28, 2019 #

Note

First afternoon/evening cycling commute of the year...no woods yet though... all roads

Cycling 47:30 [3] 12.76 km (16.1 kph)

Windy especially along Stony Swamp/Timm Road climb

Cycling 5:35 [1] 1.77 km (19.0 kph)

No rain for the transfer

Cycling 33:10 [3] 11.72 km (21.2 kph)

Beautiful the way back...and the rain held off

Wednesday Mar 27, 2019 #

6 PM

Note

OOC Training
SJAM Median @ Richmond
Sheldon, Stefan, Tommy, Colleen, Alex, Errol, Jeff, Cathy, Rikard, myself (and a quick visit from Eric on the last 2 intervals
w/u
-run to SJAM grass median @ Richmond Road
w/o
- up to 8 x 3 min on the median with 1 min rec walk-jog
- group 1: 2
- group 2: 4
- group 3: 6
- group 4: 8
out and back had a big headwind
w/d
back to FRP

C • It sucks to loose training areas... 2

Running warm up/down 10:10 [3] 1.76 km (5:47 / km)
shoes: Saucony Excursion TR12

Running intervals 24:02 [4] 5.26 km (4:34 / km)
shoes: Saucony Excursion TR12

Running warm up/down 10:39 [3] 1.74 km (6:07 / km)
shoes: Saucony Excursion TR12

Tuesday Mar 26, 2019 #

9 AM

Running 43:03 intensity: (22:49 @3) + (20:14 @4) 8.5 km (5:04 / km)
shoes: Saucony Echelon 6

Elmhust hills
250 (1:18)
13 Hill loops (10 @ 31:22, for all 40:28)
250 (1:17)
Good footing
Cool start (dressing cool) but nice running temp

Monday Mar 25, 2019 #

12 PM

Core 17:00 [0]

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