Training Log Archive: fkawamIn the 7 days ending Nov 14, 2016:
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| Tu | We | Th | Fr | Sa | Su | Mo | |||||||||||
Monday Nov 14, 2016 #
Stationary Bike 20:00 [1]
Core 10:00 [0]
Sunday Nov 13, 2016 #
Core 20:00 [0]
Cycling warm up/down 20:00 [1]
Orienteering race 1:48:52 11.25 km (9:41 / km) +92m 9:18 / km
ahr:133 max:158 spiked:18/25c shoes: Inov 8 Oroc 340 GTX
Corkstown...new map...
Long Advanced...8.2km...25 controls
Set by Stefan and Alex
Wanted to try the LA course given it was so close to home...
Some iffy controls (best route?, running speed,...) a few really bad ones (didn't pay attention to map detail, over ran,...)....
More details later
Great fun and great day.
Cycling warm up/down 20:00 [1]
Saturday Nov 12, 2016 #
Running 40:00 8.0 km (5:00 / km)
shoes: mizuno wave rider 19 (45-2E)
Friday Nov 11, 2016 #
Core 20:00 [0]
Thursday Nov 10, 2016 #
Deep Water Running 30:00 [1]
Wednesday Nov 9, 2016 #
Core 15:00 [0]
Note
Andrew, Cathy, Errol, Sheldon (first time), David (first time), Tomas, Eric, Marketa, Rikkard, Ivan, Michael, Oliver ,myself
Alex (bike)...4 x 10 min...with additional 10 min hills in the middle at Rideau Locks
w/u
- 4 station line-o
1. 20 cw tree circles, 20 ccw tree circles
2. fence corner o @ Severn PS
3. 20 high low jumps at tennis courts
4. 2 loops of stair-hill loop @ Frank Ryan
w/o
- 8 x exercise for 1 min then either grass park perimeter or Maplewood road loop
w/d
- 10 trees ..min 30 jogging paces apart
Running warm up/down 25:35 3.84 km (6:40 / km) +16m 6:32 / km
ahr:121 max:147 shoes: mizuno wave rider 19 (45-2E)
Running (circuit) 27:18 3.77 km (7:15 / km) +3m 7:13 / km
ahr:133 max:145 shoes: mizuno wave rider 19 (45-2E)
Running warm up/down 4:52 0.9 km (5:25 / km) +2m 5:21 / km
ahr:131 max:140 shoes: mizuno wave rider 19 (45-2E)
Tuesday Nov 8, 2016 #
Stationary Bike 42:00 [1]