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Training Log: KateK

In the last 7 days:

activity # timemileskm+m
  Road Run2 2:09:49 12.82(10:07) 20.64(6:17) 223
  Walk / Hike2 1:58:52 2.5 4.02 121
  Ultimate 2 1:24:25 1.13(1:14:24) 1.83(46:14) 4
  Gym Strength2 47:00
  Stretch&Roll1 10:00
  Orienteering1 9:11 0.65(14:12) 1.04(8:49) 16
  Physio1 5:00
  Warm U/D1 4:00
  Total11 6:48:17 17.1 27.52 364
  [1-5]9 6:27:50
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Tuesday Mar 28 #

8 AM

Gym Strength 2:00 [3]

Plank 4x30sec - Restarting... took a break until it didn't hurt my L achilles to hold the plank position.

Monday Mar 27 #

2 PM

Physio 5:00 [0]

L Ankle
7 PM

Ultimate 46:37 intensity: (5:20 @0) + (28:09 @1) + (5:51 @2) + (5:47 @3) + (1:29 @4) + (1 @5) 1.02 km (45:53 / km) +2m 45:26 / km
ahr:128 max:212 shoes: Nike Hypervenom Cleats

Ulty Game 1 - Win!

Jarrah's last games as he moves to the UK with his gf on Friday. All the non-drivers were partaking and it showed a wee bit in our second game.
8 PM

Ultimate 37:48 intensity: (26:03 @1) + (4:52 @2) + (5:24 @3) + (1:29 @4) 0.81 km (46:40 / km) +2m 46:06 / km
ahr:134 max:180 shoes: Nike Hypervenom Cleats

Ulty Game 2 - Loss

Great jeering from the opposing team all focused on Jarrah (as requested). They were celebrating a birthday so both teams were playing more for fun than glory though still great play. Ended up at the same pub afterwards which was entertaining.

Sunday Mar 26 #

8 AM

Road Run 1:05:14 intensity: (7 @0) + (39 @1) + (9:48 @2) + (25:17 @3) + (25:22 @4) + (4:01 @5) 10.06 km (6:29 / km) +137m 6:04 / km
ahr:174 max:192 shoes: Merrells

No distance or time goal. I wanted to get out and run to the end of Grand Boulevard and decide from there what I was up to... turns out I drew something that looks kinda like the big dipper :)
8 PM

Note

Planning sesh with JenMac for ICELAND! Ah so exciting with flights booked earlier this month now we get to look at all the neat things we get to do and see :D

My first orienteering adventure abroad!!

Saturday Mar 25 #

3 PM

Walk / Hike 58:52 [1] 4.02 km (14:38 / km) +121m 12:44 / km
shoes: Merrells

Dog walk with Mom. I think these would be good hills to start running up... Care to join AliS?

Friday Mar 24 #

7 AM

Road Run 1:04:35 intensity: (2:40 @1) + (6:35 @2) + (16:08 @3) + (39:12 @4) 10.58 km (6:06 / km) +86m 5:52 / km
ahr:174 max:185 shoes: Merrells

Easy run around the seawall after dropping Rachel and Angela off at the airport for their getaway to New York - serious sibling/friend points are in order for that 5:30 am favour me thinks :P

Stops were for pics for strava lolz
Ran with my backpack on for the first time and had it filled with 2L of water to see how I minded it and... It felt like it was barely there! Quite pleased :D
It was lovely to see the morning over the water and I missed the rain entirely!
8 AM

Orienteering 9:11 intensity: (38 @1) + (4:51 @2) + (3:42 @3) 1.04 km (8:49 / km) +16m 8:12 / km
ahr:161 max:170 shoes: Merrells

Quick jaunt on the way home from the seawall to pick up the remaining wet flags before dropping them at the next organizer's house! Good little warm down run after a wee bit of car time post seawall
12 PM

Stretch&Roll 10:00 [0]

Thursday Mar 23 #

10 AM

Walk / Hike 1:00:00 [1]
shoes: Merrells

Dog Walk with Joey, Connor P, and Kobe - We had 7 dogs total! Enjoyable to be out pre-work :D
8 PM

Warm U/D 4:00 [1]
shoes: Old Pink Pair - Nike

Rowing @ Resistance 9

Gym Strength 45:00 [2]
shoes: Old Pink Pair - Nike

CHEST (3x12)
Dumbbell Bench Press @ 15lb
Dumbbell Fly @ 10lb

TRICEPS (3x12)
Tricep Pushdown @ 15lb
Machine Triceps Press @ 35lb

BACK (3x12)
One Arm Dumbbell Row 12.5lb

ABS (3x12)
Chair Hanging Knee Raises @ bodyweight

Bonus after meeting up with Mom:

Lat Pull Down 2x12 @ 7/12 Resistance
Hip Abductors 3x12 @ 85lb

Time crunch as we had to go pick up the 3rd child from work.

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