Training Log Archive: fkawamIn the 7 days ending Apr 7, 2019:
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Sunday Apr 7, 2019 #
6 AM
Running long 2:40:19 [3] 29.0 km (5:32 / km)
shoes: Saucony Excursion TR12
Grass median to War museum...up parliament hill to Canal (east side)-cross over uOttawa ped bridge- O-train path to Bayview Station-up grass hill back to median...stop at Lincoln Fields near orchard @ 29 km to walk in.
Over dressed at start...ditched hat in orchard on the way out and took jacket off at median woods near Tunneys…
Temp~2C at start ~8 at the end.
Shoulder better
Everything else tight though from 26 km on
Over dressed at start...ditched hat in orchard on the way out and took jacket off at median woods near Tunneys…
Temp~2C at start ~8 at the end.
Shoulder better
Everything else tight though from 26 km on
Thursday Apr 4, 2019 #
8 AM
Running 52:00 [3] 10.0 km (5:12 / km)
shoes: Saucony Echelon 6
Median run on the SJAMP to Dominion….to 10 km coming back...then walk in ~100m)...Cool but beautiful morning
Almost the same as last Friday...this felt a lot easier
Almost the same as last Friday...this felt a lot easier
Wednesday Apr 3, 2019 #
11 AM
Core 10:00 [0]
6 PM
Note
OOC Training
Lincoln Height Road Loops
Steve, Robbie, Marketa, Tommy, Colleen, Mark, Errol, Jeff, Cathy, Andrew, Rikard, myself
w/u
-run to Lincoln Heights loop
w/o
- road intervals on the big and small loops
3 sets of (big loop (~850) [150 walk rec]small loop (~450)[250walk rec])
(Robbie and Tommy got one more small loop in)
out and back had a big headwind
w/d
back to FRP
Lincoln Height Road Loops
Steve, Robbie, Marketa, Tommy, Colleen, Mark, Errol, Jeff, Cathy, Andrew, Rikard, myself
w/u
-run to Lincoln Heights loop
w/o
- road intervals on the big and small loops
3 sets of (big loop (~850) [150 walk rec]small loop (~450)[250walk rec])
(Robbie and Tommy got one more small loop in)
out and back had a big headwind
w/d
back to FRP
Running warm up/down 9:49 [2] 1.7 km (5:46 / km)
shoes: Saucony Echelon 6
Running intervals 15:28 [4] 3.9 km (3:58 / km)
shoes: Saucony Echelon 6
No walking rec included...~1200 m and ~12 min
Running warm up/down 8:42 [2] 1.4 km (6:13 / km)
Tuesday Apr 2, 2019 #
Running 41:41 8.44 km (4:56 / km) +98m 4:40 / km
shoes: Saucony Echelon 6
Elmhust hills
250 (1:15)
13 Hill loops (10 @ 30:19, for all 39:12)
250 (1:14)
Good footing
nice running temp
250 (1:15)
13 Hill loops (10 @ 30:19, for all 39:12)
250 (1:14)
Good footing
nice running temp