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Training Log Archive: fkawam

In the 7 days ending Nov 7:

activity # timemileskm+m
  Cycling3 3:16:08 39.66(12.1/h) 63.83(19.5/h)
  Running2 1:18:35 8.5(9:15) 13.68(5:45)
  Orienteering1 1:17:07
  Core2 59:00
  Run-Walk 6:11 56:38 5.83(9:43) 9.38(6:02)
  Total9 7:47:28 53.99 86.89
  [1-5]7 6:48:28

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Sunday Nov 7 #

7 AM

Run-Walk 6:1 56:38 [3] 9.38 km (6:02 / km)
ahr:133 max:155 shoes: Asics 1000-10

Around the PInecrest Iris loop with variations....on the third set of 6:1 did 4 hills btwn the Queensway and Iris.
11 AM

Orienteering 1:17:07 [2]
ahr:98 max:148 shoes: TR14 GTX Saucony Excursions

Rogaine style Intermediate Course with Colleen at Torbolton Forest ...run by Mary-Ellen and Paul...15 controls, 4 km by the line....We walked most of the way except when Colleen wanted a little jog or kip from the go control...
Beautiful day ...over dressed a bit though.

Friday Nov 5 #

Cycling (purp) 2:15:50 [2] 42.63 km (18.8 kph)
ahr:127 max:169

Bike with Colleen along the old Chelsea rail line to the junction with the 105 when it faded out then the 105 into Wakefield...Colleen smelled the barn on the way back. Brief stop at Wakefield and the rusted out car ( to get my antique telephone insulator...which turned out to be a bust)..HR's are probably off since I wore the watch over the shirt....Cool ~ 4C on average and sunny...but cozy except for the errant left toes.

Thursday Nov 4 #

12 PM

Core 32:00 [0]
ahr:83 max:118

Increased the weights a bit

Wednesday Nov 3 #

7 AM

Running 20:05 [3] 3.68 km (5:27 / km)
ahr:132 max:144 shoes: Asics 1000-10

Plan was 20-30 min With 2-5 km at pace ...was going to do w/u then 2k on the rolling Lincoln Heights loop @ pace and fill in to 20 minutes since this is week -1 but was at pace and construction interfered so just stayed at pace for 3 km and topped up easy to 20 minutes...
Cool ~2 C...Decathlon threads perfect
Technically a bit fast but comfortable

Tuesday Nov 2 #

11 AM

Running 58:30 [3] 10.0 km (5:51 / km)
ahr:135 max:159 shoes: Asics 1000-10

Run with Colleen on the Wakefield train line from Chelsea now turned stone path...Nice area ~ 6 C
Bit longer than the plan but it was an awesome area
Bit fast but no RW strategy used

Monday Nov 1 #

10 AM

Core 27:00 [0]

2 PM

Cycling (purp- math com) 32:53 [2] 10.6 km (19.3 kph)

Very windy
8 PM

Cycling (purp- math com) 27:25 [2] 10.6 km (23.2 kph)

Chain came off @ TEAPS so a quick repair and a bit more conservative riding afterwards...fast on the TCT

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