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Training Log Archive: fkawam

In the 7 days ending Nov 22:

activity # timemileskm+m
  Running4 3:23:01 20.78(9:46) 33.44(6:04) 150
  Cycling2 2:57:27 34.47(11.7/h) 55.48(18.8/h) 148
  Core3 47:00
  Total8 7:07:28 55.26 88.93 298
  [1-5]6 4:57:51

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Sunday Nov 22 #

9 AM

Running 56:01 [3] 9.44 km (5:56 / km) +65m 5:44 / km
shoes: 2-Saucony Excursions TR12

Sunday run organized by Sheldon on Andrrew C's Mer Bleue map
Thanks very much)
Ran with Colleen to ~ 7 km as we explored the off the map path @ control 50 (Prescott Russell Trail)...We parted ways for the last bit from the hydro line on Anderson road ...tried to make it back to the lot for a 55 but missed the buttons in the last few seconds Cool sub zero morning nippy on the fingers and toes until ~ 5 km.

Pretty good on my achilles during the run but will have to do some stretching this aft.

Saturday Nov 21 #

1 PM

Cycling 1:58:51 intensity: (1:22:37 @0) + (24:43 @1) + (11:31 @2) 34.83 km (17.6 kph) +123m
ahr:81 max:122

Comfortable ride on purp on a cold day. Probably could have riden Walt much faster but good to start getting used to winter conditions on the heavier bike.
Some groceries at the end of the loop

Friday Nov 20 #

11 AM

Running 55:02 [2] 7.23 km (7:37 / km) +47m 7:22 / km
shoes: 2-Saucony Excursions TR12

Run with Colleen on Sheldon's Sunday Maprun App course....it was the first time we used the app with Colleen's phone...mixed success ...some stops waiting for the app to engage which it still did not a few times...we did screw up on the last control....mainly because we didn't read the map and just ran to the lot....Got another 55 min run in ...(now at 52)...Rogaine Style with my fellow GHG'er..great fun...lots of people, out but not on the small trails...Then I realized I lost my glove ...so...

Running 20:00 [3] 3.5 km (5:43 / km)
shoes: 2-Saucony Excursions TR12

Glove hunting...stops included...no luck :(...guessing distance

Wednesday Nov 18 #

11 AM

Running 45:00 [3] 8.24 km (5:28 / km) +14m 5:25 / km
shoes: 2-Saucony Excursions TR12

-4C with windchill reported at -10C...first truly cold feeling day of the season
Mostly Kalenji clothing with shells and light tights config probably good to -10C...lifts in the excursions worked well but I think I might need some new shoes for the winter and beyond

Core (light with stretching) 20:00 [0]

Tuesday Nov 17 #

8 AM

Core 12:00 [0]

11 AM

Running 26:58 [3] 5.03 km (5:21 / km) +24m 5:14 / km
shoes: Clarion 2 - Saucony 45

Monday Nov 16 #

7 AM

Cycling 58:36 [2] 20.66 km (21.2 kph) +25m

Wicked headwind on the way back....might be the last ride for Walt this year
10 AM

Core 15:00 [0]

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