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Training Log Archive: fkawam

In the 7 days ending Feb 7:

activity # timemileskm+m
  X-C Skiing4 3:14:34 14.47(13:27) 23.29(8:21) 34
  Running5 3:06:16 20.51(9:05) 33.0(5:39) 39
  Snowshoeing2 2:00:00 7.15(16:48) 11.5(10:26) 3
  Cycling1 44:10 6.56(8.9/h) 10.56(14.3/h) 49
  Core3 40:00
  Skating2 39:18 3.52(11:11) 5.66(6:57)
  Brick1 1
  Coaster1 1
  Triathlon1 1
  Total11 10:24:21 52.2 84.01 125
  [1-5]9 9:44:04

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Sunday Feb 7 #

7 AM

Skating warm up/down 15:42 intensity: (14 @0) + (6:19 @1) + (9:09 @2) 2.28 km (6:54 / km)
ahr:104 max:112

Triathlon 1 [0]

The first TALR triathlon set by Robbie out of Champlain Park. Myself and the other valued participants (Marketa, Tommy, Natasha and race director himself RG) contested 12 laps of the oval (165m) and then out onto a 2 km loop in the Remic sector of the SJAMP trail.
I managed to achieve my goal of being under 45 min in total (44:12) and under 12 minutes for the skate (which I also managed to do in the warm up...I think if my counting was right)...Surprised yet not surprised that the skate was faster than the ski...
Great fun ...thanks for setting this up the signage it popped up just where I needed it.
To top it off Colleen had a plate of pancakes ready for me at home when I arrived...mmmmmmmmmmmmmmmm
Reported temp ~-8C ....wind chill not a biggy from my perspective.

Skating 11:08 [2] 2.01 km (5:32 / km)

....followed by a transition time of 7:07...hands got pretty cold getting out of the skates and into the ski boots....yep no nordic blades for me yet.

X-C Skiing 13:12 [3] 2.18 km (6:03 / km)

...then a 2:12 transition to get the ski boots off and the shoes on....Hands really cold after this...but not for long.

Running 10:34 [4] 2.13 km (4:58 / km)
shoes: TR14 GTX Saucony Excursions

Running went well for me in the only leg that felt natural...then ~ 20 minutes of chatting before heading home as the second wave prepared to depart

Saturday Feb 6 #

10 AM

Brick (transition active 1:45) 1 [0]

Snowshoeing 1:03:00 [3] 8.5 km (7:25 / km)
shoes: Saucony Peregrine 8 GTX 46.5

Around the perimeter loop at a good clip with detours in the north section off Hastings and out to the ice fishing hut trailer (350 m out)...Very windy on the river. Last km at a good clip through the woods from P2 to Grandview.

Running 33:23 intensity: (28:23 @3) + (5:00 @4) 5.61 km (5:57 / km)
shoes: TR14 GTX Saucony Excursions

Run to the end of Grandview and a colour the map of all the streets on the east side of the Shirleys Bay map. Out to the trailer again off the end of Grandview...which is where it came from ..220 m out at this point. Moving transition to and good sustained efforts in both modes made this brick worthy.

Friday Feb 5 #

7 AM

Core (with LA) 11:00 [0]

8 AM

Coaster 1 [0]

Skating on the 150 m oval around the rink at Champlain Park and after changing and loading the car running home...Total adventure within an hour and 9.12 km ...hahh!

Skating 12:28 [1] 1.37 km (9:06 / km)

Attempting to stay on my feet as Colleen kept cap'n me ("on your left..")
The last lap was snow management clearing off some of the rink in exchange for our patronage...then forever to get my skates off.

Running 44:17 [3] 7.72 km (5:44 / km)
shoes: TR14 GTX Saucony Excursions

Head start on Colleen as she drove to Island Park and Scott before she got me...zigzaged home avoiding peeps and construction
11 AM

X-C Skiing (back country) 14:54 [2] 1.06 km (14:01 / km) +3m 13:49 / km

First segment of ski while Colleen and Andrew did their thing...Went to the culvert crossed and hunted for service road access then the watched stopped as I moved over to the live track (now buried in snow) and down to the main path...After skied back to the private crossing junction then in the creek bed sign of coyotes or turkeys out today...all tracks covered.

X-C Skiing (back country) 20:37 [2] 1.65 km (12:28 / km) +4m 12:19 / km

X-C Skiing (back country-estimate los) 20:00 [2] 1.5 km (13:20 / km)

Thursday Feb 4 #

8 AM

Core warm up/down 11:00 [0]

Running 42:00 [3] 7.16 km (5:52 / km) +38m 5:43 / km
shoes: TR14 GTX Saucony Excursions

Down to mudlake and then little paths and running on the lake
12 PM

Snowshoeing 57:00 [1] 3.0 km (19:00 / km) +3m 18:54 / km

Exploring snowshoe walking the course of Watt's creek (snowmountains) ...Went right by a coyote's den apparently (almost exactly at the 2 km mark)
(2.446km)...Added extra too 3 km ~7 minutes...guess I didn't turn on my watch again after talking to a fellow explorer.
Double gaiters and Asics GTX's were great.

Wednesday Feb 3 #

8 AM

Core 18:00 [0]

9 AM

X-C Skiing 28:03 [1] 3.53 km (7:57 / km) +1m 7:56 / km

Short exploratory ski of the Pimisi section of the SJAM network with Colleen...Suitable for skate skiing but not so nice for classic. Diffuse lighting of the day made it hard to make out the true trail. Started from small lot at Lemieux island bridge.

X-C Skiing 31:09 [1] 3.2 km (9:45 / km) +4m 9:41 / km

Went ot Burke road to explore the few "back country trails" near the tracks...Should have had my back country skis. Made small loop between the creek and tracks...Just getting into the car and the weekly Wednesday train came rolling westward on the active track. Saw some large bone remains just before the creek

Cycling 44:10 [1] 10.56 km (14.3 kph) +49m

Did a short bike after the skis...Met up with Errol for part of the fish tailing ride of the neighbourhood

Tuesday Feb 2 #

9 AM

Running 56:02 [3] 10.38 km (5:24 / km) +1m 5:24 / km
shoes: Asics GT1000-8 GTX

Running along the canal while speedy Colleen skated. I was able to hold off my head start until the 3.0 km canal marker. Turned around @@8:20 just before the uOttawa ped bridge with the objective of another 56'er...
Hands were cold in doubled Helly running mitts until about the half way point
Had to run a few secs in the parking lot.

Monday Feb 1 #

11 AM

X-C Skiing 1:06:39 [3] 10.17 km (6:33 / km) +22m 6:29 / km

Out with speedy Colleen classic-ing on the Winter West trail from Rifle to March and back to the "one more tree" past the T...once back at the lot then to Christmas field and back to exceed 10 km....Lot of buckthorn berries on the tracks and somewhat more breezy heading eastwards...a couple of stops to readjust clothes...Next explore the back country track parallel to the active rail line a few hundred metres from Burke.
Grubbly tummy running on fumes near the end

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