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Training Log Archive: fkawam

In the 7 days ending Sep 27:

activity # timemileskm+m
  Running4 3:59:24 27.5(8:42) 44.26(5:25) 151
  Cycling3 3:20:30 43.37(13.0/h) 69.8(20.9/h)
  Coaster1 1
  Total6 7:19:55 70.87 114.06 151
  [1-5]6 7:19:54

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MoTuWeThFrSaSu

Sunday Sep 27 #

12 PM

Cycling 1:30:00 [1] 30.0 km (20.0 kph)

bike with Colleen.

Saturday Sep 26 #

10 AM

Coaster 1 [0]

Coaster with Colleen...casual ride to Burnside then after a casual transition back for a run on the iris loop

Cycling 55:00 [1] 18.6 km (20.3 kph)

Running 28:30 [3] 4.97 km (5:44 / km) +23m 5:36 / km
shoes: Clarion 2 - Saucony 45

Friday Sep 25 #

8 AM

Running 1:52:57 intensity: (1:02:57 @3) + (50:00 @4) 22.08 km (5:07 / km) +86m 5:01 / km
shoes: Clarion 2 - Saucony 45

Variation of the long POW loop I did earlier in the month...initially just wanted to get the 20 km in but was quite surprised the the early pace was faster than I thought (...~5:20 which I felt was 5:30 ish)....picked up the pace over the second 10 km with mini time challenges ...Ended up with a 3km section of just over 14 minutes and ~1:47 at the half m...then just went easy to 22 km and walked in the rest for a w/d...Nice temp for running...still in shorts and cotton T

Taking the two previous days of running seemed to help alot.

Wednesday Sep 23 #

9 AM

Cycling 55:30 [3] 21.2 km (22.9 kph)

Very tired...Bike way behind Colleen to the War Museum and back

Tuesday Sep 22 #

12 PM

Running 42:14 [3] 7.01 km (6:02 / km) +6m 6:00 / km
shoes: Clarion 2 - Saucony 45

Run with Colleen at Shirley's Bay

Monday Sep 21 #

10 AM

Running 55:43 [3] 10.2 km (5:28 / km) +36m 5:22 / km
shoes: Clarion 2 - Saucony 45

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