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Training Log Archive: fkawam

In the 7 days ending Apr 7:

activity # timemileskm+m
  Running4 4:47:59 33.83(8:31) 54.44(5:17) 98
  Core I1 10:00
  Total5 4:57:59 33.83 54.44 98
  [1-5]4 4:47:59

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MoTuWeThFrSaSu

Sunday Apr 7 #

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

Thursday Apr 4 #

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

Wednesday Apr 3 #

11 AM

Core I 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

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 #

Running 41:41 intensity: (22:05 @3) + (19:36 @4) 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

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