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Training Log Archive: fkawam

In the 7 days ending May 5, 2019:

activity	#	time	miles		km		+m
Running	4	2:36:25	18.57	(8:25)	29.89	(5:14)	56
Cycling	3	2:29:26	25.49	(10.2/h)	41.02	(16.5/h)	38
Orienteering	1	1:37:02	6.62	(14:40)	10.65	(9:07)	159
Core	4	1:30:00
Coaching	1	1:04:12	3.55	(18:04)	5.72	(11:13)	17
Total	11	9:17:05	54.24		87.28		270
[1-5]	8	6:42:53

2:38

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Sunday May 5, 2019 #

7 AM

Running 52:46 [4] 10.78 km (4:54 / km) +29m 4:50 / km
shoes: Saucony Echelon 6

Along the river kind of a Safety Light loop and Beach loop hybrid to avoid high water areas...easy after 10 km

10 AM

Orienteering 1:37:02 [3] 10.65 km (9:07 / km) +159m 8:29 / km
shoes: Saucony Excursion TR12

B-Meet - Classic Lac Beauchamps
Long advanced 19 controls 8.2 km
Set by Lisa R. controlled by Linda C.
Beautiful day...great course
Several little blubs and route decisions but generally all little things...biggest error was on 4...was south of control not north...realized and corrected after a bit of woods running and hesitation though
Lots of little battles on legs with Jennie and Cathy.
Great to tuck some snow under my hat at the finish
Thanks again Lisa and Linda

C • Yay 1

Long Advanced - Splits

Saturday May 4, 2019 #

7 AM

Running 31:00 [3] 6.0 km (5:10 / km)
shoes: Saucony Echelon 6

mixed stuff still dreary and cold when I went out

Core warm up/down 10:00 [0]

Thursday May 2, 2019 #

9 AM

Running 38:19 [3] 6.07 km (6:19 / km) +25m 6:11 / km
shoes: Saucony Echelon 6

Run with Colleen to check out the flood water areas...Cassels is closed and guarded so no one can enter...water levels high like yesterday...Huge sandbank walls built up in spots

C • CBC has an article with aerial photos... 1

Core warm up/down (With 2 min plank) 5:00 [0]

Wednesday May 1, 2019 #

7 AM

Running (up-WHS 10 loops) 28:41 6.02 km (4:46 / km) +2m 4:46 / km

Running (strides) 5:39 [3] 1.03 km (5:30 / km)

9 AM

Core 1:00:00 [0]

6 PM

Note

OOC Training
Frank Ryan Start - Queensway Station Wooded Areas

T2T Fourth session:
Nefes , Hayden
Jeff (training/coaching)
RALF-regs:
Steve, Mark, Sheldon,...
myself (coaching)

w/u
-FRP to Queensway station
- 5 min head to toe stretch
w/o
-RALF
- 4 lengths of station to Woodroffe (S-E corner field), short rec
- 5 lengths of East Pinecrest Creek path (45 sec rec), leaders choice speed
- 2 continuous loops of West creek path (mod) open track fast
- 1 complete path loop around both creek tunnels, staggered starts
T2T
- 4 lengths of East Pinecrest Creek path (1 min rec), leaders choice speed
- loop of West creek path (mod) open track fast
- ring of fire stairs loop
- loop of West creek path (mod) open track fast
- up/down north tunnel shores until RALF's done
w/d
- walk jog back to FRP

Coaching 11:05 [0] 1.61 km (6:54 / km) +9m 6:42 / km

Coaching 39:07 [0] 2.51 km (15:34 / km) +1m 15:32 / km

Coaching 14:00 [0] 1.6 km (8:45 / km) +7m 8:34 / km

Tuesday Apr 30, 2019 #

1 PM

Cycling (commute) 33:00 [3] 10.5 km (19.1 kph) +13m

10 PM

Cycling (commute) 39:08 [2] 11.69 km (17.9 kph) +13m

Monday Apr 29, 2019 #

10 AM

Cycling 8:01 [2] 2.38 km (17.8 kph)

Cycling 1:09:17 [2] 16.45 km (14.2 kph) +12m

12 PM

Core 15:00 [0]

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