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Training Log Archive: fkawam

In the 7 days ending Mar 22:

activity # timemileskm+m
  Running5 4:44:58 31.46(9:04) 50.62(5:38) 117
  Core I3 40:00
  Total7 5:24:58 31.46 50.62 117
  [1-5]5 4:31:13

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MoTuWeThFrSaSu

Sunday Mar 22 #

8 AM

Core I 20:00 [0]

12 PM

Running 43:10 [3] 8.15 km (5:18 / km) +23m 5:13 / km
shoes: 2-Saucony Excursions TR12

SJAMP median again....made a makeshift watch band from a mail rubber band...so this data is a bit better....Google says ~-2C...beautiful day

Saturday Mar 21 #

10 AM

Core I warm up/down 10:00 [0]

Running 1:20:00 [3] 14.5 km (5:31 / km)
shoes: 2-Saucony Excursions TR12

SJAMP median to Champlain bridge/Island Park....Cool -11 C then windchill..but Kalenji vest was perfect...Surveyed WHS track first (still too icy) and now the Lincoln Station orchard cut is sealed off so had to follow their new path to the parkway

Friday Mar 20 #

9 AM

Running 37:47 [3] 7.12 km (5:18 / km) +38m 5:10 / km
shoes: Nova- Saucony -

Wednesday Mar 18 #

6 PM

Note

OOC Training
Cassels...niice evening hovering about the zero mark I think
Andrew, Cathy, Sheldon, Hayden, Jeff, Robbie, Natasha, myself
w/u
- 1.2km of the 1900 m loop
- then laddered 300's with exercises (300 + exercises/rest on 2:15, then on 2:00, then on 1:45, then on 1:30, ...until you can't make the time anymore)
Most of us got to on 1:30, only Robbie survived past on 1:15)...the idea was to get progressively faster with the 300's and not to be at full speed and lots of rest/exercise from the get go
w/o
- 2 x separated 1900 loops on 25 minutes...at 25 min exactly we started the warm down 300's
w/d
- reverse ladder 300's : on 1:45, on 2:00,on 2:15
- walk ~ 800 m to cars

Last RALF session for an undetermined amount of and time....stay safe, fit and connected everyone
Nice to see a few other small groups/families out in the fresh air

Running warm up/down 13:37 intensity: (15 @0) + (1:40 @1) + (1:35 @2) + (6:35 @3) + (3:32 @4) 2.7 km (5:03 / km)
ahr:128 max:156 shoes: Nova- Saucony -

- Home to Cassels

Running 7:00 [3] 1.16 km (6:02 / km) +3m 5:57 / km
ahr:168 max:179 shoes: Nova- Saucony -

Running (ladder 300's and ex) 12:16 intensity: (4:30 @0) + (1:06 @1) + (45 @2) + (45 @3) + (4:10 @4) + (1:00 @5) 2.0 km (6:08 / km) +4m 6:04 / km
ahr:156 max:185 shoes: Nova- Saucony -

Only made the time for the first 5....Knew from the start I was not going to make the 6th so just kept up the ~1:20 per 300

Running (1900'2 and 300 -w/d's) 31:03 intensity: (8:10 @0) + (1:38 @1) + (3:45 @2) + (7:00 @3) + (10:30 @4) 4.7 km (6:36 / km) +1m 6:36 / km
ahr:117 max:173 shoes: Nova- Saucony -

8:25 - (4:35 rest) - 8:23...no idea about the 300's

Running warm up/down (- Cassels to home with Sh) 17:16 intensity: (50 @0) + (1:20 @1) + (1:05 @2) + (12:00 @3) + (2:01 @4) 2.7 km (6:24 / km) +25m 6:07 / km
ahr:127 max:156 shoes: Nova- Saucony -

Tuesday Mar 17 #

10 AM

Running 42:49 intensity: (5 @1) + (4:05 @2) + (33:54 @3) + (4:45 @4) 7.59 km (5:38 / km) +23m 5:33 / km
ahr:166 max:207 shoes: 2-Saucony Excursions TR12

Another SJAMP grass median run in light rainfall

Monday Mar 16 #

7 AM

Core I 10:00 [0]

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