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Training Log: revy

In the last 7 days:

activity # timemileskm+m
  Run4 3:15:00 15.53(12:33) 25.0(7:48) 745
  Bike2 1:47:00 20.51(11.5/h) 33.0(18.5/h) 700
  Total6 5:02:00 36.04(8:23) 58.0(5:12) 1445
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Tuesday May 21 #

Run 35:00 [2] 5.5 km (6:22 / km)
shoes: Brooks Ghost

Quick run on the greenbelt with Milo. Too many people out in the afternoon which makes running with the dog harder. He is still a bit excitable and wants to say hi to everyone.

Monday May 20 #

Bike 45:00 [1] 7.0 km (9.3 kph) +150m
shoes: RM Element

Easy ride on Toaster with Courtney as she demo'd some bikes. Gave me a chance to play around with some settings on the Element.

Sunday May 19 #

10 AM

Run 1:38:00 [3] 11.5 km (8:31 / km) +480m 7:03 / km

Long at Six Mile. Decent run - less clean than yesterday with a couple small mistakes (left control 5 90 degrees in the wrong direction), a few legs with potentially better route choices, and in general less confident with staying in contact with the map so consequently more stopping/walking. 1:15,000 played some role in that as did some longer legs that didn't necessarily seem to have route options where I could turn my brain off and simply run for a bit. Lots of climbing with great views of Kamloops Lake near the top of the course. I'm not sure I would choose to run in spikes again on this terrain as I found the frequent loose rock an ankle rolling hazard when the spikes would catch the rock. Tweaked both ankles consequently. Overall I seem to be getting rid of the very big mistakes that used to be a feature of every race I did so that is a positive.

Saturday May 18 #

11 AM

Run 25:00 [4] 3.0 km (8:20 / km) +55m 7:38 / km

Sprint event at Stake Lake. It took me a few controls to get going - it was more technical than I was expecting. Got mixed up a bit going to 5 and wasted a little time there. Also struggled with reading the vegetation at times. Overall a nice warm up for the weekend.
2 PM

Run 37:00 [4] 5.0 km (7:24 / km) +210m 6:07 / km

Middle at Six Mile near Savona. Really enjoyed the run today - felt in touch with the map for the most part. Only one of two spots where I could have been more efficient. Nice to be able to run and have good visibility (a big change from the Revelstoke map). In these sorts of conditions I am reminded of the fact that I can't run that fast...

Thursday May 16 #

5 PM

Bike (Road) 1:02:00 intensity: (30:00 @1) + (32:00 @4) 26.0 km (25.2 kph) +550m

Tempo up the parkway to the 10km point.

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Training Targets

May 11–24 (14d)
Run 45km
actual:42km93%
projected:53.5km118%

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