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Training Log Archive: fkawam

In the 7 days ending May 7, 2017:

activity

time

miles

Running

2:42:37

19.08

(8:31)

30.7

(5:18)

199

Orienteering

1:42:24

5.5

(18:37)

8.86

(11:34)

191

12 /

18c

66%

Stationary Bike

1:05:00

Core

50:00

Total

6:20:01

24.58

39.56

390

12 /

18c

66%

[1-5]

3:31:19

1:50

0:00

» now

Sunday May 7, 2017 #

10 AM

Running warm up/down (run-walk-run) 7:54 [0] 1.13 km (6:59 / km) +88m 5:02 / km

Orienteering race (B-Meet) 1:42:24 [0] 8.86 km (11:34 / km) +191m 10:26 / km
spiked:12/18c shoes: Inov 8 Oroc 340 GTX

B-Meet
Meech Valley South
Short Advanced 18 controls 5.1 km (130 m climb)
Set by Randy / Bill Meldrum

Have to look at this...big screw up to 6 so baled north to the trail then trail in...this in itself was a mistake (though executed well)...since I went right by 4 and could have gone at 6 again...should have read Randy's AM email.

Short Advance - Splits

Saturday May 6, 2017 #

11 AM

Core 15:00 [0]

Running 35:35 [4] 7.44 km (4:47 / km) +21m 4:43 / km
shoes: mizuno wave rider 19 (45-2E)

Friday May 5, 2017 #

5 PM

Running 25:30 [4] 5.16 km (4:56 / km) +25m 4:49 / km
shoes: mizuno wave rider 19 (45-2E)

Thursday May 4, 2017 #

5 PM

Core 15:00 [0]

Stationary Bike 40:00

Wednesday May 3, 2017 #

6 AM

Stationary Bike 25:00 [1]

Core (light) 10:00 [0]

6 PM

Note

OOC Training
Britannia
(11) Alex, Ivan, Sheldon, Cathy, Errol, Rikard, Natasha, Andrew, David, Colleen (different loops), myself
w/u
- run to Britannia
w/o
1. 10 min on the rocks (wow...the water was high...only the main strip exposed and even then not all of it)
2. 10 min on the beach
3. On the bike path:
2 min out (1 min rec) 2 min run back run through (1 min rec)
4 min out (1 min rec) 4 min run back run through (1 min rec)
2 min out (1 min rec) 2 min run back run through (1 min rec)
w/d
Back to Frank Ryan

Running warm up/down 10:11 [3] 1.79 km (5:41 / km)
shoes: mizuno wave rider 19 (45-2E)

Running (rocks) 10:14 [2] 1.21 km (8:29 / km) +13m 8:03 / km
shoes: mizuno wave rider 19 (45-2E)

Running (jog to beach) 1:57 [2] 0.33 km (5:50 / km) +1m 5:45 / km
shoes: mizuno wave rider 19 (45-2E)

Running (beach) 10:02 2.01 km (4:59 / km) +1m 4:59 / km
shoes: mizuno wave rider 19 (45-2E)

Running (path intervals) 21:05 3.85 km (5:28 / km) +1m 5:28 / km
shoes: mizuno wave rider 19 (45-2E)

Paces
~4:20-20-35-20-20-05

Running warm up/down 8:24 [0] 1.4 km (6:01 / km) +26m 5:30 / km
shoes: mizuno wave rider 19 (45-2E)

Tuesday May 2, 2017 #

6 AM

Core warm up/down 10:00 [0]

Running (loop) 31:45 [3] 6.38 km (4:59 / km) +23m 4:53 / km
shoes: mizuno wave rider 19 (45-2E)

10:09-11:30-10:06

12 PM

Note

Found a neat area when I went to the dump today
Monaghan Forest (Moodie and Fallowfield)
info and GPX tracks here
http://gpstrailmaps.blogspot.ca/2000/12/monaghan-f...

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