Training Log Archive: fkawamIn the 7 days ending Nov 3, 2019:
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Sunday Nov 3, 2019 #
11 AM
Running 56:00 [3] 8.0 km (7:00 / km)
shoes: Inov 8 Oroc 340 GTX
Running sections of the SA backwards unofficially then running to pick up half a dozen controls...time - distance conservative estimates. Mostly trails but some off trail running
(5km 1 km 2km-35min-10 min-10min
(5km 1 km 2km-35min-10 min-10min
Saturday Nov 2, 2019 #
Note
Helping at Ontario Cadet Provincials - Green's Creek...
~160 kids team score-o followed by classic courses (6 categories)
A little bit of control setting, and setup/take down, start/finish area management
Weather hovered around nice until tear down when I started to rain a bit harder...7:45-3:45
~160 kids team score-o followed by classic courses (6 categories)
A little bit of control setting, and setup/take down, start/finish area management
Weather hovered around nice until tear down when I started to rain a bit harder...7:45-3:45
Friday Nov 1, 2019 #
2 PM
Running 34:47 [3] 6.19 km (5:37 / km)
shoes: Clarion-Saucony
Easy run around the area...didn't really feel like going out today but glad to get out
Thursday Oct 31, 2019 #
6 AM
Running 1:17:32 [3] 14.01 km (5:32 / km) +21m 5:30 / km
shoes: Clarion-Saucony
Wednesday Oct 30, 2019 #
6 PM
Note
OOC Workout
Bel Air
Week 8 T2T
T2T: Nigel, Hayden, Jay
RALFERS: Steve, Thomas L, Stefan, Robbie, Natasha, Errol, Sheldon, Jay, Molly (Bike), myself
w/o
Molly had a bike course to practice map memory on ~7.5 by the line
The other two groups had a course which had three sets of three repeat legs...each repeat had to be at a faster speed and on a different route choice...Ralfers also had three interval legs on their course
Jay was right up there with the T2T boys..
I did my own thing: intervals with 1 min rec on the bp then some strides while waiting for the group on their last set of three route choice legs
all to be finished at 7:20
Finished with Jolly Ranchers
Good luck at Ontario's to all
Bel Air
Week 8 T2T
T2T: Nigel, Hayden, Jay
RALFERS: Steve, Thomas L, Stefan, Robbie, Natasha, Errol, Sheldon, Jay, Molly (Bike), myself
w/o
Molly had a bike course to practice map memory on ~7.5 by the line
The other two groups had a course which had three sets of three repeat legs...each repeat had to be at a faster speed and on a different route choice...Ralfers also had three interval legs on their course
Jay was right up there with the T2T boys..
I did my own thing: intervals with 1 min rec on the bp then some strides while waiting for the group on their last set of three route choice legs
all to be finished at 7:20
Finished with Jolly Ranchers
Good luck at Ontario's to all
Running warm up/down (set up) 28:34 2.52 km (11:20 / km)
shoes: Clarion-Saucony
Running intervals 21:49 4.14 km (5:16 / km) +2m 5:16 / km
shoes: Clarion-Saucony
Running warm up/down (strides-jog) 7:38 0.69 km (11:05 / km) +1m 11:00 / km
shoes: Clarion-Saucony
Tuesday Oct 29, 2019 #
11 AM
Running 40:46 [4] 8.09 km (5:02 / km) +25m 4:58 / km
shoes: Clarion-Saucony
low 4 along parkway
Monday Oct 28, 2019 #
11 AM
Running 45:34 [3] 8.82 km (5:10 / km) +34m 5:04 / km
shoes: Clarion-Saucony
Feeling tired from the past few days...