Training Log Archive: fkawamIn the 7 days ending May 25, 2014:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||
|
|
|
|
|
| ||||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | |||||||||
Sunday May 25, 2014 #
Running warm up/down 10:24 2.08 km (5:00 / km) +44m 4:32 / km
ahr:128 max:142 shoes: Saucony Ride 6 GTX
Orienteering race (B-Meet) 2:09:45 *** 8.68 km (14:57 / km) +226m 13:14 / km
ahr:117 max:147 spiked:7/13c shoes: Inov 8 Oroc 340 GTX
Short Advanced....13 C 4.2 km by the line...
1-4 good, 5 stipped right by the flag and didn't see it saw it after doing a little circle around my spot ...6 bad....couldn't see the flag and kept relocating to double check that I was on the right reentrant...quick route confirmed I just missed it and then poorly relocated a few times before spotting it.., 7 good but a little time lost because I was a bit high up , 8,9 good but a little trouble near the circle thrown off by Cathy in the swamp by 9 and I changed my plan and went up early, 10 bad...had a good route choice which I eventually executed well but missed the side trail that lead right to the circle...overshot by a lot...saw it easily on the way back, then good to the area of the circle and a bit as hesitation at the end of the fence (thanks for marking this M and A I'm sure you saved some legs today!) 11 good but hesitated around the second marked fence...(clarified that I thought I was on the wrong fence before 10), 12 hesistant started on a bearing but relocated to the control twice...tired, doubting myself and the compass and frustrated with the difficulties such a short leg were giving me but trusted the compass in the end then saw the flag coming out of the green into the open woods, 13 good just no motivation to run fast even in the open land...after that half hearted run in but glad I completed the course......surprized that Anita W was still out there when I finished..saw her at 6 also and thought she got way ahead of me
Thought I did good for me at the CAR process...had good attackpoints and planned routes and generally ran at a reasonble speed in contact with the map (except at 10)
7 out of 13 seems fair
Thanks for a great day Mark and Anita
Saturday May 24, 2014 #
Cycling warm up/down 40:00 [1] 13.0 km (19.5 kph) +10m
ahr:98 max:123 shoes: Asics Gel Lyte 33
Running warm up/down 19:56 3.3 km (6:03 / km) +2m 6:02 / km
ahr:123 max:153 shoes: Asics Gel Lyte 33
Running race 41:43 10.07 km (4:09 / km) +8m 4:08 / km
ahr:160 max:164 shoes: Asics Gel Lyte 33
Not as good as last year on many levels but better on some and probably better than I should have expected...According to the Garmin held sub 40 for 6 km...but it also said I was well under at 5 km (I think the pad splits will differ)...MK and I almost exactly reversed our performances from last year.....Garmin also gives a race distance almost exactly the same as last year.
Not as focussed...could identify the people cheering..."the gang" at lakeside, Bill and Gloria coming onto Colonel By (thanks for the picture of me in agony), Brenda B @ Hazel and a few others whom I identified at the time but now can't remember.
Many French folk cheering for "Francois" as I went by ...it took me a while to realize that they weren't plants from Mom when Francois passed me in the last 500 m...Hamstring cramping a bit at that point so I just eased in....
Nice to see Andrew, Dmitri and Randy/"Stephen" in the finishing chute...
Thanks for the pics Steve and Gloria
So the question is ...Is this really my last 10 km road race.?..ever!,,,,Arrgh
Running warm up/down 3:18 0.52 km (6:23 / km) +2m 6:16 / km
ahr:118 max:127 shoes: Inov 8 Oroc 340 GTX
Cycling warm up/down 39:35 13.21 km (20.0 kph) +46m
ahr:116 max:131 shoes: Asics Gel Lyte 33
Arrived to a beautiful dinner, my cheerong fan club, a Hobgoblin and a call from MK to see if I made it home alive.....
Friday May 23, 2014 #
Cycling (coaching) 20:00 [2]
shoes: Saucony Ride 6 GTX
Running (easy jog) 20:00 [3]
shoes: Saucony Ride 6 GTX
Wednesday May 21, 2014 #
Note
Randy, Stefan, Alex, Robbie, Marketa, Brian, Cathy, Oceane, Tomas and myself
w/u
running over interval loops below
w/o
3-4* sets of the following in 35-40 min (7:15)
- Frank Ryan inner park trail loop (~550m)
- jog up Alpine from Henley to 2 house
- across elmhurst woods to Tavistock (emerge @ roughly the pit) (~200m)
- jog up to Tavistock and Elmhurst
- up Elmhurst to Alpine down Alpine to Henley path (~400m)
- jog to "deadman's hill"
- hill hurdles...3 ups 3 downs 4 logs (max ~40 cm diameter) btwn top and knoll
- rec btwn sets WALK to knoll
*Robbie only 3 sets max...raced today...14 s pb in s/c...5th..yeah..
Randy, Brian, Alex and myself 3 sets + 1 trail ;loop
w/d
walk to transit way - jog to queenssway station crossing then back to lot
Running warm up/down 13:37 1.79 km (7:36 / km) +12m 7:22 / km
ahr:116 max:139 shoes: Saucony Ride 6 GTX
Running intervals (w/o) 35:57 6.03 km (5:58 / km) +37m 5:47 / km
ahr:147 max:160 shoes: Saucony Ride 6 GTX
Running warm up/down 14:18 2.26 km (6:20 / km) +29m 5:57 / km
ahr:126 max:136 shoes: Saucony Ride 6 GTX
Tuesday May 20, 2014 #
Cycling (coaching 2x) 40:00 [2]
shoes: Saucony Ride 6 GTX
Monday May 19, 2014 #
Running 30:34 [3] 6.04 km (5:03 / km) +109m 4:38 / km
shoes: Saucony Ride 6 GTX