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Training Log Archive: fkawam

In the 7 days ending Apr 14:

activity # timemileskm+m
  Running5 4:44:27 34.79(8:11) 55.99(5:05) 59
  Cycling1 1:20:00 16.34(4:54) 26.3(3:03)
  Stationary Bike1 25:00
  Total6 6:29:27 51.13 82.29 59

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Sunday Apr 14 #

8 AM

Running warm up/down 5:35 [3] 1.0 km (5:35 / km)
shoes: Saucony Echelon 6

...then 5 minutes of dynamics and shaking out

Running 1:49:11 [4] 21.96 km (4:58 / km) +41m 4:56 / km
shoes: Saucony Echelon 6

My own MEC race/ time trial...windy on the way out...some switch overs at the bridge and the end
Second 5 km the hardest
PS...
Temp was nice...might have been able to push shorts
Last night's super meal easy staved off hunger after dog walk (saw pair of foxes)
The bag balm seemed to work well for the chaffing under the armpit...of course todays run was under the threshold when that seems to occur

Stationary Bike warm up/down 25:00 [1]

Saturday Apr 13 #

7 AM

Running 52:33 [3] 10.0 km (5:15 / km)
shoes: Saucony Excursion TR12

over to the SJAMP median @ Richmond...median to Dominion and back then top up to 10 km and walk in

Friday Apr 12 #

9 AM

Running warm up/down 29:14 [3] 5.6 km (5:13 / km)
shoes: Saucony Echelon 6

w/u to 4H loop around Caring Pinecrest Clarenda Severn
5 minutes of dynamics prior to intervals

Running intervals 27:31 [4] 6.0 km (4:35 / km)
shoes: Saucony Echelon 6

2 x 3 km (3-4H loops) with 2:38 btwn and 2 min after (not included) switching directions

Thursday Apr 11 #

Cycling (commute) 40:00 [3] 12.8 km (3:07 / km)

Cycling (commute) 5:00 [2] 1.8 km (2:47 / km)

Cycling (commute) 35:00 [3] 11.7 km (2:59 / km)

Wednesday Apr 10 #

8 AM

Running 29:20 [3] 5.43 km (5:24 / km) +18m 5:19 / km
shoes: Saucony Excursion TR12

Recon for Tonight...
Dog walk indicated that the terrain portion has good footing...
During run...
Roads icy in spots...black ice on some parts of the sidewalk
Will do another recon in the afternoon
3 PM

Running (fartlek) 31:03 [3] 6.0 km (5:11 / km)
shoes: Saucony Excursion TR12

Last minute check up and set up of training site for tonight...then Fartlek back...
6 PM

Note

OOC Training
Frank Ryan Start

T2T First session:
Nadia , Nefes , Hayden ,
Jeff (train/coach)
RALF-regs:
Alex, Stefan, Robbie, Colleen, Jeff, Mark, Errol, Sheldon, Natasha, Cathy, Andrew, , Steve, ...
myself (coaching)

w/u
-run to Bike Path fork near 4H loop
-woods run through and route choice back
w/o
T2T
- 1 km even tempo
- 4 sets of woods runs - race Jeff on paths to field...rec-route choice back,
-1 race on path Alex while Alex was in the woods during Alex-Robbie Challenge
- 1km loop 30 secrec-1 km loo
HPP
- 3 km sub 13..better sub 12:30 best sub 12 min
- 4 sets of woods rec-route choice pick up back
- ~ 6 minutes in terrain same effort as 3 km
- two race-path length "races"
Errol-Sheldon-Nat
- 3 km alternate lead as above
- 4 sets of woods rec-route choice pick up back, Nat on road between walkways
- 1km loop 30 secrec-1 km loop
Regular RALFers
- 2 km even tempo
- 4 sets of woods rec-route choice pick up back, Nat on road between walkways
- 1km loop 30 secrec-1 km loop

w/d
- walk run back to FRP

Tuesday Apr 9 #

Note

Crappy day....

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