Training Log Archive: fkawamIn the 7 days ending Oct 21, 2019:
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Monday Oct 21, 2019 #
12 PM
Running 27:32 [3] 5.0 km (5:30 / km) +23m 5:23 / km
shoes: Clarion-Saucony
Easy run for ankle recovery
Sunday Oct 20, 2019 #
6 AM
Core 10:00 [0]
11 AM
Orienteering race 1:25:46 [2]
shoes: Inov 8 Oroc 340 GTX
B-Meet at Wesley Clover
SA 4.8 km 13 controls
Set by Peter L. and controlled by Tommy I.
Didn't get the watch started. After walking to the start control from the time start punch I twisted my ankle right at the start flag so it was sore during the race and very tenuous on all the loose rock areas...big flubs on 4(hesitation) ,5,11,12, minor on 3....
SA 4.8 km 13 controls
Set by Peter L. and controlled by Tommy I.
Didn't get the watch started. After walking to the start control from the time start punch I twisted my ankle right at the start flag so it was sore during the race and very tenuous on all the loose rock areas...big flubs on 4(hesitation) ,5,11,12, minor on 3....
Saturday Oct 19, 2019 #
11 AM
Running 56:28 11.5 km (4:55 / km) +14m 4:53 / km
shoes: Clarion-Saucony
adjusted time and distance for talking off clothes...put on too much
Thursday Oct 17, 2019 #
8 AM
Running 49:06 [3] 9.46 km (5:12 / km) +23m 5:08 / km
shoes: Clarion-Saucony
Wednesday Oct 16, 2019 #
6 PM
Note
OOC Workout
Britannia
Week 6 T2T
T2T: Nigel, Hayden
RALFERS: Errol, Sheldon, Molly (Bike), myself
w/u
-run to Trolley station from FRP
w/o
Bike-8 hill reps, back to trolley, more hill reps, back to bike path, 5 min spin gear high turn over, 5 mi rest, 5 min high gear/effort - 5min in
RALF - 6x 800 loop ~ 2:30 rec (path junction - levy-beach-paved path- main path via anchor...3 forward. 3 reverse direction
T2T - for each of the above 2 x diagonal...first two sets leave with passing of group, next two sets leave with group but 30s after passing at far end, last 2 leave 3o after at start and leave 30 seconds after at half way...some good racing here!
w/d
- back to FRP via hill
Rainy night so bragging rights for all....well done group!
Britannia
Week 6 T2T
T2T: Nigel, Hayden
RALFERS: Errol, Sheldon, Molly (Bike), myself
w/u
-run to Trolley station from FRP
w/o
Bike-8 hill reps, back to trolley, more hill reps, back to bike path, 5 min spin gear high turn over, 5 mi rest, 5 min high gear/effort - 5min in
RALF - 6x 800 loop ~ 2:30 rec (path junction - levy-beach-paved path- main path via anchor...3 forward. 3 reverse direction
T2T - for each of the above 2 x diagonal...first two sets leave with passing of group, next two sets leave with group but 30s after passing at far end, last 2 leave 3o after at start and leave 30 seconds after at half way...some good racing here!
w/d
- back to FRP via hill
Rainy night so bragging rights for all....well done group!
Running warm up/down 8:41 [2] 1.46 km (5:56 / km)
shoes: Saucony Excursion TR12
Running intervals 36:43 [4] 5.44 km (6:45 / km)
shoes: Saucony Excursion TR12
Running warm up/down 10:23 [2] 1.35 km (7:43 / km) +20m 7:11 / km
shoes: Saucony Excursion TR12
Tuesday Oct 15, 2019 #
Running 41:30 [3] 7.0 km (5:56 / km)
shoes: Saucony Excursion TR12
Easy run checking area for tomorrow