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Training Log Archive: fkawam

In the 7 days ending Aug 4:

activity # timemileskm+m
  Cycling4 4:57:58 64.22(4:38) 103.35(2:53) 64
  Running5 3:39:37 24.9(8:49) 40.08(5:29) 107
  Other1 1:35:00 5.9(16:06) 9.5(10:00)
  Swimming1 23:34 0.56(42:08) 0.9(26:11)
  Tile1 1 41
  Total10 10:36:10 95.58 153.83 212
  [1-5]9 9:01:09

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MoTuWeThFrSaSu

Sunday Aug 4 #

7 AM

Running 58:51 [3] 11.29 km (5:13 / km) +41m 5:07 / km
shoes: Clarion-Saucony

9 AM

Cycling 1:55:00 [3] 40.8 km (2:49 / km)

Cycle with Colleen on Walt just past the lower Pink Lake parking lot...Feeling smoother at this (much better with Walt!) but still hurting and getting my ass kicked by the likes of David Crosby...oh well good w/o though.

Saturday Aug 3 #

7 AM

Other (Walking/Hiking) 1:35:00 [0] 9.5 km (10:00 / km)

Walk with Colleen @ Shirley's bay

Friday Aug 2 #

9 AM

Cycling 1:51:52 intensity: (1:00:00 @2) + (51:52 @3) 40.21 km (2:47 / km)

Ride with Colleen on Walt across the bridge to Parc Cedres in Aylmer...my butt hurt!

Thursday Aug 1 #

10 AM

Tile 1 [0] +41m

Overall workout track

Running 29:11 [3] 5.18 km (5:38 / km)
shoes: New balance 910 trail

Around mudlake and to Britania

Swimming 23:34 [2] 0.9 km (26:11 / km)

10 lengths at Britania beach...today's calibration indicates ~90 m per length

Running 15:00 [3] 2.86 km (5:15 / km)
shoes: New balance 910 trail

Wednesday Jul 31 #

6 PM

Note

OOC Training
Ottawa River Shoreline
Rikard, Michael, Tommy, Robbie, Natasha, myself

w/u
Carlingwood to River
w/o
12 x 1 min W 1min rec...fast...shoreline and/or bike path
w/d
skipping stones then running to Carlingwood again
Windy and a bit cooler than its been

Running 10:28 [3] 1.78 km (5:53 / km)
shoes: Saucony Excursion TR12

Feeling a bit of ankle blow out just prior to start from last few building steps I think

Running 24:00 intensity: (2:00 @2) + (10:00 @3) + (12:00 @4) 3.14 km (7:38 / km)
shoes: Saucony Excursion TR12

7 terrain...not very stable or fast...then 5 back on the path tagging behind Natasha and Michael...faster speed but still lacking uhmph

Running 9:20 [3] 1.5 km (6:12 / km) +16m 5:53 / km
shoes: Saucony Excursion TR12

Had some pain knee twinges before starting w/d that seemed to get better...
Just falling apart!

Tuesday Jul 30 #

9 AM

Running 47:42 [3] 9.32 km (5:07 / km) +34m 5:02 / km
shoes: Clarion-Saucony

Monday Jul 29 #

7 AM

Running 25:05 intensity: (20:05 @3) + (5:00 @4) 5.0 km (5:01 / km) +16m 4:56 / km
shoes: Clarion-Saucony

1 PM

Cycling (commute) 38:04 [2] 10.96 km (3:28 / km) +53m 3:23 / km

7 PM

Cycling (commute) 33:02 [2] 11.38 km (2:54 / km) +11m 2:53 / km

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