Training Log Archive: fkawamIn the 1 days ending Nov 9, 2016:
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Wednesday Nov 9, 2016 #
6 AM
Core 15:00 [0]
6 PM
Note
OOC Training
Andrew, Cathy, Errol, Sheldon (first time), David (first time), Tomas, Eric, Marketa, Rikkard, Ivan, Michael, Oliver ,myself
Alex (bike)...4 x 10 min...with additional 10 min hills in the middle at Rideau Locks
w/u
- 4 station line-o
1. 20 cw tree circles, 20 ccw tree circles
2. fence corner o @ Severn PS
3. 20 high low jumps at tennis courts
4. 2 loops of stair-hill loop @ Frank Ryan
w/o
- 8 x exercise for 1 min then either grass park perimeter or Maplewood road loop
w/d
- 10 trees ..min 30 jogging paces apart
Andrew, Cathy, Errol, Sheldon (first time), David (first time), Tomas, Eric, Marketa, Rikkard, Ivan, Michael, Oliver ,myself
Alex (bike)...4 x 10 min...with additional 10 min hills in the middle at Rideau Locks
w/u
- 4 station line-o
1. 20 cw tree circles, 20 ccw tree circles
2. fence corner o @ Severn PS
3. 20 high low jumps at tennis courts
4. 2 loops of stair-hill loop @ Frank Ryan
w/o
- 8 x exercise for 1 min then either grass park perimeter or Maplewood road loop
w/d
- 10 trees ..min 30 jogging paces apart
Running warm up/down 25:35 3.84 km (6:40 / km) +16m 6:32 / km
ahr:121 max:147 shoes: mizuno wave rider 19 (45-2E)
Running (circuit) 27:18 3.77 km (7:15 / km) +3m 7:13 / km
ahr:133 max:145 shoes: mizuno wave rider 19 (45-2E)
Running warm up/down 4:52 0.9 km (5:25 / km) +2m 5:21 / km
ahr:131 max:140 shoes: mizuno wave rider 19 (45-2E)