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Training Log Archive: marshaf

In the 30 days ending Apr 30, 2019:

activity # timemileskm+m
  walking6 8:41:08 28.74(18:08) 46.25(11:16) 134
  cycling6 8:28:26 100.21(5:04) 161.28(3:09) 575
  orienteering2 5:19:48 11.35(28:11) 18.26(17:31)
  Strength5 4:55:00
  Running6 4:05:08 21.16(11:35) 34.05(7:12) 225
  Bootcamp2 2:10:00
  Spin cycle1 50:00
  Total28 34:29:30 161.46 259.84 934

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Monday Apr 29, 2019 #

12 PM

Strength (with Teresa) 1:00:00 [4]

Good workout focusing on cardio and abs and balance

Sunday Apr 28, 2019 #

1 PM

Running 52:24 [2] 5.79 km (9:03 / km) +99m 8:20 / km

Ran to Marion's for a meeting, over Nose Hill despite the snow as the streets were so slushy.

Saturday Apr 27, 2019 #

9 AM

Running (ParkRun) 34:21 [3] 5.0 km (6:52 / km)

Forgot about pulled groin (?) muscle from Tuesday's run out of Gord's (having only cycled between then and today) so had to walk the first km, then walk / run and finally able to finish at a jog.

Thursday Apr 25, 2019 #

11 AM

cycling 24:33 [2] 6.39 km (3:51 / km)

Checked out controls for Intro Clinic at Confed
1 PM

cycling (with Audrey) 1:40:56 [3] 35.1 km (2:53 / km)

Nice ride on Springbank Road, but for the wind!

Wednesday Apr 24, 2019 #

10 AM

cycling (with Kitty) 1:47:41 [3] 32.48 km (3:19 / km) +170m 3:14 / km

Great circuit north to the east side of Nose Hill, east to Nose Creek all the way to the Bow and then home.

Tuesday Apr 23, 2019 #

9 AM

walking (with Kathy) 1:30:28 [2] 8.87 km (10:12 / km)

Cooler than expected but a nice walk nonetheless.
6 PM

Running (from Gord's) 28:00 [2] 4.0 km (7:00 / km)

Ran with Marion out of Gord's for CRR Club night. Very tired so had an easy run. Despite that pulled a muscle in my groin:( Won my new Suunto watch that night!

Monday Apr 22, 2019 #

12 PM

Strength 1:00:00 [4]

Sets, Reps and Core: squats and lunges with weights, crunches in multiple variations, jacks, dumbbell exercises

Sunday Apr 21, 2019 #

3 PM

cycling (with Dave) 1:06:13 [4] 19.56 km (3:23 / km) +201m 3:13 / km

Isaac joined Dave and me so was trying to keep up with him. Big mistake. He is very strong despite not cycling much and could do circles around us!

Friday Apr 19, 2019 #

9 AM

walking (With Kathy) 1:18:56 [2] 7.99 km (9:53 / km)

Thursday Apr 18, 2019 #

10 AM

cycling (With Audrey) 1:46:34 [3] 35.76 km (2:59 / km)

Great day for a cycle in Springbank area; no traffic and clear roads:)

Wednesday Apr 17, 2019 #

11 AM

Running (long slow) 1:12:09 [3] 9.26 km (7:47 / km) +126m 7:18 / km

First of the long slow runs to help me train for the Women's run in August. Tried to do short bursts up the hills across Nose Hill. Walked the first 5 and last 7 minutes so ran for an hour.

Monday Apr 15, 2019 #

12 PM

Strength (with Teresa) 1:00:00 [4]

Reps, Pecs and Core workout thru City program at SWC Pool

Sunday Apr 14, 2019 #

3 PM

cycling (with Dave) 1:42:29 [3] 31.99 km (3:12 / km) +204m 3:06 / km

Nice bike ride - a circle route north to Nose Hill, east to Nose Creek, sth to the river and back home.

Saturday Apr 13, 2019 #

9 AM

Running (ParkRun) 29:00 [3] 5.0 km (5:48 / km)

Woke up late and had to hurry to get to ParkRun. Happy to go the distance and under 30 mins. Gotta start working on beating my PB though!

Friday Apr 12, 2019 #

3 PM

Spin cycle 50:00 [3]

Rode the bike on the trainer for 45 mins. With 5 mins stretches afterwards. The most i could do after casino deprived me of my sleep.

Thursday Apr 11, 2019 #

9 AM

Bootcamp (with Lisa) 1:05:00 [4]

Tabata workout. Quite challenging: rows and swimmers, weight throw with burpees, jacks with ankle band, planks, hip bridge and hamstring curls, overhead swing weight lift 8lbs, balance leg swings, and chest press and push ups!
10 AM

walking (to and from bootcamp) 37:06 [2] 3.9 km (9:31 / km)

Tuesday Apr 9, 2019 #

9 AM

walking (with Kathy) 3:01:44 [3] 14.0 km (12:59 / km) +134m 12:23 / km

Walked over to Edworthy to check out the map for Nav 101. Walked around the map on both sides of the track to check control sites. Lovely day for a walk! Walked back along the trail to the playground from the west end of the north side and had to navigate a large icefield!

Monday Apr 8, 2019 #

12 PM

Strength (with Teresa) 55:00 [4]

New workout class with Teresa. Lots of weights and reps and core.

Sunday Apr 7, 2019 #

10 AM

walking 42:50 [2] 4.08 km (10:30 / km)

Walked to and from event.
11 AM

orienteering race (Campus series) 27:24 [4] 4.59 km (5:58 / km)

Nice pursuit style race at the U of C. A little cool so good for trying to run fast. Two small errors.

Saturday Apr 6, 2019 #

9 AM

Running (ParkRun) 29:14 [3] 5.0 km (5:51 / km)

Nice run at ParkRun. Walked an extra 3 km to help with set up prior to the run.

Thursday Apr 4, 2019 #

9 AM

Bootcamp (with Lisa) 1:05:00 [4]

Awesome circuit workout that challenged all the muscle groups!

Wednesday Apr 3, 2019 #

10 AM

orienteering (map walking) 4:52:24 [2] 13.67 km (21:23 / km)

Walking the Moose Creek map checking out how useable it is. With Teresa. Lovely day; some snowy wet spots though.

Tuesday Apr 2, 2019 #

9 AM

walking (with Kathy) 1:30:04 [3] 7.41 km (12:09 / km)

Walked around Edworthy, along the bluffs for the views and up the ravine. Lovely space, no ice! Had to stop for a few minutes to digitally report a dead coyote on the path to the City:(

Monday Apr 1, 2019 #

1 PM

Strength (with Audrey) 1:00:00 [3]

Split bar squats, lateral lunges, lat pull down, bench press, airplanes,windmills, back ext, and sliders.

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