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Training Log Archive: fkawam

In the 7 days ending Jan 19, 2020:

activity	#	time	miles		km		+m
Running	3	2:28:39	16.12	(9:13)	25.94	(5:44)	74
Snow Management	1	2:20:00
X-C Skiing	2	2:09:32	10.71	(12:06)	17.23	(7:31)	382
Cycling	1	40:00	6.21	(9.3/h)	10.0	(15.0/h)
Total	7	7:38:11	33.04		53.17		456
[1-5]	6	5:18:11

3:32

0:00

» now

Sunday Jan 19, 2020 #

6 AM

Snow Management 2:20:00 [0]

I'm sure some of this ranks as zone 1 (like double-fisting the big Bertha's to clear the deck snow)...but I'll leave it at that...Hands cold and left foot frozen at the end

12 PM

X-C Skiing (R Skins - Classic) 1:12:34 [2] 9.48 km (7:39 / km) +238m 6:48 / km

From P5 towards Champlain Parkway then 15 to Notch (where we saw Bill M.) and back-Champlain Pkwy upto 7 and along this for a bit until time expired then back to P5 trying to catch Colleen...got her at the top of the hill and tried to keep ahead of her on the downhill with my no glide skins...she passed me just as we saw a deer cross our our path a few hundred m from the Kingsmere overpass.
Cold but dressed well for it so no issue...Great conditions with last night's snow fall

Friday Jan 17, 2020 #

12 PM

Running 39:00 [3] 7.08 km (5:31 / km) +19m 5:26 / km
shoes: 2-Saucony Excursions TR12

Watch died near end so gped and pace estimate for the rest.
Temp ~-16 C...supposed to be -23C windchill but maybe that's only in the open fields @ the airport where the temp is measured

Thursday Jan 16, 2020 #

12 PM

X-C Skiing 56:58 [1] 7.75 km (7:21 / km) +144m 6:43 / km

R-Skins - Classic
From P-5 to Notch and back along the parkway with Colleen ....Despite our late start looks like we got the best part of the day

Wednesday Jan 15, 2020 #

11 AM

Cycling 40:00 [1] 10.0 km (15.0 kph)

First time ever biking in January...experimenting with winterized Purp

6 PM

Note

OOC Training
Lincoln Heights from WHS parking lot start

Sheldon, Steve, Mark, Robbie, Natasha, Errol, Andrew, Cathy, Jay, myself

w/u
WHS to Lincoln Heights Loop (~1.5 km)
w/o
-2 x 2 road loops - each direction (~2km each)
- 1x big path/lower Lincoln Heights loop (~1.3 km)
(Jay just did the road loops)
- free form rest between intervals to be done in a total time of 35 min.
w/d
- walk/jog back to the lot at WHS (~1.5 km)

Running warm up/down 7:08 [3] 1.24 km (5:46 / km) +1m 5:44 / km
shoes: 2-Saucony Excursions TR12

Running warm up/down 10:05 [3] 1.53 km (6:34 / km)
shoes: 2-Saucony Excursions TR12

Running intervals 27:30 [4] 5.33 km (5:10 / km)
shoes: 2-Saucony Excursions TR12

10:34 (1:29) 6:47 (2:43) 10:10
I should be able to do better on these

Running warm up/down 9:54 [3] 1.46 km (6:46 / km) +5m 6:39 / km
shoes: 2-Saucony Excursions TR12

Tuesday Jan 14, 2020 #

12 PM

Running (fartlek) 55:02 [3] 9.3 km (5:55 / km) +49m 5:46 / km
shoes: 2-Saucony Excursions TR12

HTE @ Mudlake

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