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Training Log: Ursus

In the last 7 days:

activity # timemileskm+m
  Running6 4:41:48 30.04(9:23) 48.34(5:50) 224
  Cycling6 3:32:10 45.14(12.8/h) 72.64(20.5/h) 363
  Core Circuit + TRX1 25:00
  Total13 8:38:58 75.17 120.98 587
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SaSuMoTuWeThFr

Thursday Sep 20 #

5 AM

Running warm up/down (Commute to Work) 48:18 [2] 8.06 km (5:59 / km) +21m 5:55 / km
ahr:147 max:171 shoes: Solomon Sense Pro 2

2 PM

Running (Commute Home) 45:15 [2] 7.82 km (5:47 / km)
ahr:136 max:151 shoes: Solomon Sense Pro 2

Wednesday Sep 19 #

5 AM

Cycling (Commute to Work) 26:05 [2] 8.5 km (19.6 kph) +20m
ahr:116 max:145

2 PM

Cycling (Commute Home) 25:52 [2] 8.7 km (20.2 kph)
ahr:116 max:139

4 PM

Cycling 15:00 [2] 4.0 km (16.0 kph)

6 PM

Running warm up/down 11:01 [2] 1.86 km (5:55 / km) +3m 5:52 / km
ahr:147 max:169 shoes: Solomon Sense Pro 2

Running intervals 21:11 [4] 4.97 km (4:16 / km) +77m 3:57 / km
ahr:145 max:161 shoes: Solomon Sense Pro 2

Ottawa OC Wednesday Night RALF Training

9th Anniversary Run!
5 X 1000 m intervals with max 3 min rest around the perimeter of FRP.
Switching directions each time, and trying to maintain a consistent pace for each interval. I wavered between 4:05 and 4:09, so fairly consistent for me.
Having some watch issues, though so the time/gps is a little sketchy - the distance varies by up to 30 m for the same loop!

Thanks for the fantastic training, Francis, and thanks to Steve for the afters.

Running warm up/down 6:19 [2] 0.93 km (6:50 / km) +51m 5:22 / km
ahr:144 max:160 shoes: Solomon Sense Pro 2

Some medicine ball work with the cool down.

Tuesday Sep 18 #

5 AM

Cycling (Commute to Work) 27:07 [2] 8.54 km (18.9 kph) +21m
ahr:104 max:124

2 PM

Cycling (Commute Home) 26:29 [2] 8.4 km (19.0 kph) +38m
ahr:109 max:137

Monday Sep 17 #

5 AM

Running (Commute to Work) 48:05 [2] 8.07 km (5:57 / km) +19m 5:53 / km
ahr:140 max:151 shoes: Solomon Sense Pro 2

Continuing the wildlife theme this week...
Saw a skunk in my headlamp this morning. Way to close - about 10 ft. I backed away slowly, and he scampered into the woods with his tail waaaaaaaaaaay up!
Then a little later a red fox crossed the path about 20 ft in front of me.
2 PM

Running (Commute Home) 45:34 [2] 7.76 km (5:52 / km)
ahr:139 max:151 shoes: Solomon Sense Pro 2

Quite tired this evening. Quads are trashed after the last few days.

Sunday Sep 16 #

7 AM

Cycling 1:31:37 [2] 34.51 km (22.6 kph) +284m
ahr:130 max:167

To P16
Saw a black bear on the Gatineau Parkway at Asticou Centre.
11 AM

Note

Ottawa OC - Meech Valley South Classic-O

Walked the Novice course with the kiddos with Jay on point. His nav is improving slowly.
2 PM

Core Circuit + TRX 25:00 [2]

Saturday Sep 15 #

8 AM

Running warm up/down 25:11 [2] 4.1 km (6:09 / km)
ahr:136 max:148 shoes: Solomon Sense Pro 2

Warm up to St.James H.S.

Running intervals 24:04 [4] 3.74 km (6:26 / km) +1m 6:25 / km
ahr:136 max:163 shoes: Solomon Sense Pro 2

Track intervals with Francis and Errol

3 X (3 X 300 m with 100 m jog/walk rest). Full recovery b/n sets.

Found this really tough this morning. May be the humidity, as I was gasping for air by the last set of 3.

Running warm up/down 6:50 [2] 1.02 km (6:42 / km) +52m 5:20 / km
ahr:143 max:159 shoes: Solomon Sense Pro 2

Cool down to Ikea for Breky.

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