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Training Log Archive: fkawam

In the 7 days ending Mar 28:

activity # timemileskm+mload
  Running4 4:17:36 29.77(8:39) 47.92(5:23) 42797.8
  Cycling3 2:24:49 29.42(4:55) 47.35(3:04) 66289.6
  Core2 18:00
  Total8 7:00:25 59.19 95.26 1081087.4
  [1-5]7 6:42:25
averages - sleep:7.2 rhr:47

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Sunday Mar 28 #

8 AM

Running 1:50:20 [3] 20.14 km (5:29 / km) +26m 5:27 / km
rhr:45 slept:7.5 shoes: Asics GT1000-8 GTX

Felt creaky at the start but smoothed out and ran pretty even [38:33-55:26H(16:53)-72:09(16:44)1:50:20 (38:11/54:54 back half)...just splits on the Timex and using the AP route average for distance. Nice overcast day ~4 C some light sprinkles mid way and at the end. Saw Carolyn,Dwayne and Amelia doing a family run when I was almost at the beach.
Mountain pants and merino w north-face vest perfect for the day

Saturday Mar 27 #

10 AM

Core 10:00 [0]

Cycling 1:09:00 [2] 21.2 km (3:15 / km)

Bike with Colleen to the War museum and then a figure 8 to turn around and come back...all on the bike path. Path completely clear except for under the Champlain bridge.

Friday Mar 26 #

8 AM

Running 56:16 [3] 10.5 km (5:22 / km)
slept:6.5 shoes: Asics GT1000-8 GTX

A modified version of the Strawberry fields loop. Raining and 9 C with the rain driven by a strong wind from the east coming back. Distance by Gped and time old school mode on the Garmin to save battery power.

Thursday Mar 25 #

10 AM

Running 34:47 [3] 6.48 km (5:22 / km) +16m 5:18 / km
slept:7.0 shoes: TR14 GTX Saucony Excursions

FIRST DAY IN SHORTS......but I wore my merino top and roasted don't want to get to used to freedom yet.
SJAMP median run to Woodroffe ramp - this week staying on the "facing traffic" edge

Wednesday Mar 24 #

Note
rhr:43 slept:7.0

7 AM

Core 8:00 [0]

Very light
9 AM

Running 56:13 intensity: (31:13 @3) + (25:00 @4) 10.8 km (5:12 / km)
shoes: Asics GT1000-8 GTX

Down to Cassels again- 5 x 1 km tempo with 200 m rec jog - run back to 56'er
Bit faster than last week (rec's a bit slower) so I'm guessing the distance was a bit longer (wd longer too)
4:58(1:12)4:58(1:11)4:50(1:14)4:44(1:16)4:38(1:16)
Overcast day with light rain ~ 6C

Tuesday Mar 23 #

Note
rhr:52 slept:8.0

1 PM

Cycling 39:16 [2] 12.92 km (3:02 / km) +55m 2:59 / km

8 PM

Cycling 36:33 [2] 13.23 km (2:46 / km) +11m 2:45 / km

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