Training Log Archive: cbruskiIn the 7 days ending Sep 30, 2017:
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Saturday Sep 30, 2017 #
10 AM
Running long (LSD) 1:36:21 [3] 16.01 km (6:01 / km)
shoes: Asics Gel-Kayano 22
Gorgeous day, sunny and cool (15degrees). Ran along the river, over the Champlain Bridge, and back. Great, friendly people along the way - lots of good-morning hellos along the way.
Kept the first 8km to 6:08-6:17 pace; last 8km were all well under 6:00 pace.
Felt wonderful!
Kept the first 8km to 6:08-6:17 pace; last 8km were all well under 6:00 pace.
Felt wonderful!
Thursday Sep 28, 2017 #
6 PM
Running hills (Henley hills) 50:16 [3] 8.01 km (6:17 / km)
shoes: Asics Gel-Kayano 22
5km warm up past S-loop, with four of five km well under 6:00.
Then 10 x Henley gravel hill (30-40 s) with jog down. At top of last one, went immediately into a 1 km warm down (around the big park loop).
Great cool day!
Then 10 x Henley gravel hill (30-40 s) with jog down. At top of last one, went immediately into a 1 km warm down (around the big park loop).
Great cool day!
Tuesday Sep 26, 2017 #
6 PM
Running (Neighbourhood loops) 38:23 [3] 6.1 km (6:18 / km)
shoes: Asics Gel-Kayano 22
Neighbourhood park loop X 3 + one loop of Frank Ryan Park woods .
Loop = our house-up Henley to edge of park-down grass trail to Clarenda-down to Alpine- to Henley- left on Tavistock-up to Elmhurst-left up hill to first Elmhurst park entrance-through park to Alpine- back up to repeat loop.
Hot, sweaty, but great. Nice mix of terrain and footing. Loop of FRP woods was a bit mucky in spots, but nice.
Tons of squirrels out tonight! What up?
Loop = our house-up Henley to edge of park-down grass trail to Clarenda-down to Alpine- to Henley- left on Tavistock-up to Elmhurst-left up hill to first Elmhurst park entrance-through park to Alpine- back up to repeat loop.
Hot, sweaty, but great. Nice mix of terrain and footing. Loop of FRP woods was a bit mucky in spots, but nice.
Tons of squirrels out tonight! What up?
Sunday Sep 24, 2017 #
10 AM
Orienteering tempo (Walk/jog) 1:44:30 [3] 6.8 km (15:22 / km)
shoes: Salomon Speedcross 3
B meet at Camp Fortune. The mighty Greenhouse Gasses decided to walk most of the course to deal with the heat and work on navigating strategies.
It was a hot, hot day as the heat wave continued, but the woods were "lovely, dark, and deep" and gorgeous as always. My legs were tired after all the running the two days before, and I was stumbly. Fell a few times as I wasn't used to my shoes and didn't pick up my feet well enough in some spots.
Overall, a good outing, much enjoyed with Francis and Andrew.
It was a hot, hot day as the heat wave continued, but the woods were "lovely, dark, and deep" and gorgeous as always. My legs were tired after all the running the two days before, and I was stumbly. Fell a few times as I wasn't used to my shoes and didn't pick up my feet well enough in some spots.
Overall, a good outing, much enjoyed with Francis and Andrew.