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Training Log Archive: fkawam

In the 7 days ending May 18, 2015:

activity # timemileskm+m
  Cycling4 1:55:50 2.15 3.46 18
  Running4 1:54:19 14.28(8:00) 22.99(4:58) 62
  Orienteering1 1:19:52 5.3(15:04) 8.53(9:22) 7718 /29c62%
  Swimming1 10:00
  Total7 5:20:01 21.74 34.98 15718 /29c62%
  [1-5]7 5:02:28

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TuWeThFrSaSuMo

Monday May 18, 2015 #

Cycling 30:00 [1]

Relaxing bike and fossil hunt with Andrew

Sunday May 17, 2015 #

Event: OOC Classic Event: Gillies Grove, Arnprior
 
10 AM

Running warm up/down (lame!) 2:52 intensity: (13 @0) + (27 @1) + (1:42 @2) + (30 @3) 0.41 km (6:56 / km) +7m 6:24 / km
ahr:109 max:124 shoes: Saucony Grid Stratos TR2 GTX

Orienteering race (B-Meet) 1:19:52 intensity: (35 @0) + (7:49 @1) + (24:04 @2) + (39:24 @3) + (8:00 @4) 8.53 km (9:22 / km) +77m 8:58 / km
ahr:123 max:153 spiked:18/29c shoes: Saucony Grid Stratos TR2 GTX

B-Meet @ Gilles Grove - Robert Simpson Park In Arnprior
Long Advanced 29 controls - 5. 7km

Great Area...Thanks Stefan and Alex for a great day

Swimming 10:00 [0]

Icy water dip in the Ottawa River...freezing my heart rate down a few zones

Long Adv - Splits

Saturday May 16, 2015 #

10 AM

Running (fartlek) 51:25 intensity: (10 @2) + (10:42 @3) + (36:08 @4) + (4:25 @5) 11.42 km (4:30 / km) +28m 4:27 / km
ahr:148 max:161 shoes: Saucony Ride 6 GTX

Two surges on the 2 km sections both at 4:10...speed just not there today

Friday May 15, 2015 #

6 AM

Cycling (coching transport) 25:00 [1]
shoes: Saucony Ride 6 GTX

Thursday May 14, 2015 #

Note

Aside from carrying a lot of stuff and being on my feet all day running around at the West Conference meet...nothing...Tiring...glad I made the call not to bike in with all the stuff in the AM

Wednesday May 13, 2015 #

3 PM

Cycling (to coaching and back) 25:00 [1]

Cycling (coaching transport) 25:00 [1]
shoes: Saucony Ride 6 GTX

6 PM

Note

OOC Training
Orchard Near Lincoln Fields Transit Station

Group 1: Sub 20's
Tommy, Robbie, Julia, Natasha, Lars
Group 2: 20 +'s
Jeff, Alex, Dmitri, Tomas, Errol
Group 3...The Masters
Mark, Stefan, Andrew, Marketa, myself

w/u
to station...I biked
w/o
- in the groups above, 5 person relay around the orchard loop until each person did 5 - 100 m fast sections...while waiting the active recovery was to run and touch as many trees as possible shooting for 120 by the end of the exercise
- The next part of the w/o was in 3 groups:
The half maratonners...3 x 3 loops @ half marathon pace with 30 s rec...no slower than the first
The High School Racers...4 x 1/2 laps full rec...(~4 x 250)...then Tommy did some steeple stuff while Natasha threw javelin
The rest of us ...
3 x 2 laps @ 10 km pace with 30 s rest
w/d
back to parking lot...I biked

.

Cycling warm up/down 5:25 intensity: (1:38 @0) + (3:41 @1) + (6 @2) 1.78 km (19.7 kph)
ahr:91 max:105 shoes: Saucony Ride 6 GTX

Running 19:22 intensity: (5:03 @0) + (2:07 @1) + (3:36 @2) + (7:53 @3) + (43 @4) 1.79 km (10:50 / km) +3m 10:45 / km
ahr:111 max:147 shoes: Saucony Ride 6 GTX

Running intervals 12:40 intensity: (4 @0) + (4 @1) + (9 @2) + (15 @3) + (5:45 @4) + (6:23 @5) 2.97 km (4:16 / km) +1m 4:15 / km
ahr:156 max:165 shoes: Saucony Ride 6 GTX

Cycling warm up/down 5:25 intensity: (33 @1) + (1:10 @2) + (3:42 @3) 1.69 km (18.7 kph) +18m
ahr:124 max:135 shoes: Saucony Ride 6 GTX

Tuesday May 12, 2015 #

6 AM

Running tempo (loop) 28:00 [4] 6.39 km (4:23 / km) +23m 4:18 / km
shoes: Saucony Ride 6 GTX

Nice temperature...seemed fairly even right from the gun

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