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Training Log Archive: fkawam

In the 7 days ending Nov 17:

activity # timemileskm+m
  Running5 3:15:43 21.15(9:15) 34.03(5:45) 80
  Other1 2:00:00
  Snow Management 1 1:00:00
  X-C Skiing1 21:20 1.3(16:21) 2.1(10:10)
  Tile1 1 4.56() 7.34() 14
  Total7 6:37:04 27.01 43.47 94
  [1-5]5 3:37:03

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MoTuWeThFrSaSu

Sunday Nov 17 #

Other (BB brush clearing ) 2:00:00 [0]

Saturday Nov 16 #

7 AM

Running (bench-snow) 35:45 [3] 6.41 km (5:35 / km) +25m 5:28 / km
shoes: Saucony Peregrine 8 GTX 46.5

~-11C

Friday Nov 15 #

12 PM

Running 50:26 [3] 9.07 km (5:34 / km) +29m 5:28 / km
shoes: Saucony Peregrine 8 GTX 46.5

Wednesday Nov 13 #

9 AM

Note

Outreach set-up, mini intro and take down @ Holy Trinity with Rorry
6 PM

Note

OOC Training
Woodpark Stop Sign workout

Week 10 T2T
T2T: Hayden
RALFERS: Steve, Jeff, Mark, Anita, Robbie, Natasha, Errol, Freya (first time), Clara (first time), Sheldon, Jay, Molly, myself

w/u - w/d
- to and from WHS to Capones for the start and after the finish of the session

w/o
- set a score, short, long and extra long stop sign only orienteering course on Woodpark map - time limit to 7:20

Nanaimo bars to finish and cap off the end of the T2T Wednesday program

Running 43:40 [2] 6.7 km (6:31 / km) +3m 6:30 / km
shoes: Saucony Excursion TR12

Easy running while others did the course. Pretty tired today. A bit icy in spots

Tuesday Nov 12 #

7 AM

Snow Management 1:00:00 [0]

~15 cm down ...Clearing the snow in all spots with our new system...little bit of shovel running
11 AM

Tile (log-track) 1 [0] 7.34 km ( / km) +14m / km

X-C Skiing 21:20 [1] 2.1 km (10:10 / km)

Madshus - wax
Breaking trail in Frank Ryan in the fresh 15 cm .snow..skiing off old wax lots of snow packing
4 minutes later

Running 30:00 [3] 5.11 km (5:52 / km)
shoes: Saucony Excursion TR12

HTE run trying to find the "improved sidewalk cleaning" the city public communications officer was talking about this morning....still looking...

Monday Nov 11 #

10 AM

Running 35:52 [3] 6.75 km (5:19 / km) +23m 5:14 / km
shoes: Clarion-Saucony

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