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Training Log Archive: fkawam

In the 7 days ending Nov 10:

activity # timemileskm+m
  Running6 5:03:41 31.87(9:32) 51.29(5:55) 426
  Total6 5:03:41 31.87(9:32) 51.29(5:55) 426
  [1-5]6 5:03:22

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MoTuWeThFrSaSu

Sunday Nov 10 #

10 AM

Running 49:43 intensity: (39:43 @3) + (10:00 @4) 9.06 km (5:29 / km) +92m 5:13 / km
shoes: Clarion-Saucony

Run from Asticou...First 4 km with Tash who then switched running partners to Colleen. A couple of faster km's afterward then some easier stuff. All very relaxed
Breathing a lot harder than I would have expected going up the hill at the start. Right upper thigh issue didn't really kick in until ~7km and even then just weakness not excessive pain.

Saturday Nov 9 #

7 AM

Running (bench) 34:03 [3] 6.4 km (5:19 / km) +25m 5:13 / km
shoes: Clarion-Saucony

~-5C little wind and nice sun

Friday Nov 8 #

11 AM

Running 1:31:00 intensity: (46:00 @2) + (45:00 @3) 12.96 km (7:01 / km) +35m 6:56 / km
shoes: Saucony Excursion TR12

Running in the Boucher Forest...mostly on trails...a few new ones about...but also a bit off trail...with no compass I just used road sounds to orient to trails I had on my map
Wet spots in the usual areas...DECATHLON gloves worked great for the coolish day

Wednesday Nov 6 #

11 AM

Running 59:09 intensity: (19 @0) + (54 @1) + (36:18 @2) + (21:28 @3) + (10 @4) 9.48 km (6:14 / km) +165m 5:44 / km
ahr:119 max:143 shoes: Saucony Excursion TR12

Ran with Colleen from the Gatineau Park Visitor Centre to P9 via Sugarbush and P8 - back the same way.
Some persisting snow on the grass parkway border...shape of things to come soon?
upper inner thigh right leg weakness and twinge I briefly felt yesterday
6 PM

Note

OOC Workout
Frank Ryan
Week 9 T2T
T2T: Nigel, Hayden, Nefes, Jay
RALFERS: Jeff, Stefan, Robbie, Natasha, Errol, Sheldon, Andrew, Cathy,myself

w/u
-1 km loop of park
-head to toe stretch (light)
- 6 x 80m strides
w/o
-2 on 1 off on the 500m park perimeter loop for 30 min
- some exercises on the rest (step up, back dips, jumping jacks, high touch)
w/d
- 1 loop of the Maplewood road loop

I

Tuesday Nov 5 #

11 AM

Running (loop) 30:25 [4] 6.36 km (4:47 / km) +27m 4:41 / km
shoes: Clarion-Saucony

Brief bit of hail at ~halfway

Monday Nov 4 #

7 AM

Running 39:21 [3] 7.03 km (5:36 / km) +82m 5:17 / km
shoes: Saucony Excursion TR12

Roads to icy
10 hill loops
2:04/35:25/1:50
340m/ 10 loops (6.35 km)/340m

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