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Training Log Archive: fkawam

In the 7 days ending Oct 11, 2015:

activity # timemileskm+m
  Cycling2 1:54:40
  Core I3 1:03:00
  Orienteering1 53:569 /11c81%
  Stationary Bike2 50:00
  Running2 23:00
  Total7 5:04:369 /11c81%
  [1-5]6 4:01:36

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MoTuWeThFrSaSu

Sunday Oct 11, 2015 #

10 AM

Orienteering 53:56 [3] **
spiked:9/11c shoes: Saucony Ride 6 GTX

McCarthy Woods B-Meet
Short Advanced 11 controls 5.5 km
(no Garmin yet)

I'd have to judge this as easy since I know the map pretty well by now and the area is flat...Lots of trail running...
Ranked well :)
The foot held up well... did just relaxed running never pushing it very hard and got to the 11th control before feeling a sharp pain in the heel again...
Not bad 53 + min of running
No flubs...but according to the sa two controls where I lost time...went into the rough/green for these though..
Thought I had good route choices...best...?
.I'll still go with 9 of 11 spiked

Saturday Oct 10, 2015 #

7 AM

Core I 25:00 [0]

9 AM

Running 20:00 [3]

Thursday Oct 8, 2015 #

Core I 13:00 [0]

Running 3:00 [3]
shoes: Saucony Ride 6 GTX

I can't believe its come to this...recording a 3 min run...we'll see how the foot is tomorrow..

Stationary Bike 30:00 [1]

Wednesday Oct 7, 2015 #

6 PM

Note

OOC Training ...PInecrest
It's getting dark....oooooo
Big turn out...16 people....and our mascot!
Ryan, Milene (welcome to the group!),Stefan, Errol, Steve, Andrew, Cathy, Jennie, Natasha, Philipe, Adrian, Tomas, Eric, Lars, Mark, Anne, (and myself coaching/biking...not counted)...almost a record for Wednesday

w/u
run up to centrepoint park then controls 20, 19, 18, 17 from Gord's SOAR 1 Map
w/o
- 4x2min with 2 min rec in Tallwood woods
- tempo to SOAR 1 matrix
- o-tervals between all the legs of the matrix, last leg finishing at the start triangle in the park...equal rec btwn intervals..must be done by 7:30 or bail
w/d
- back to pinecrest....then releasing the mascot!

Cycling 1:00:00 [1]

cycling to workout, easy cycling during workout around group, cycle back

Tuesday Oct 6, 2015 #

11 AM

Cycling 54:40 [2]

War museum loop...PB ....

Tempted to run it was so nice out....Heel still 'heal"-ing...hehehe

Monday Oct 5, 2015 #

4 PM

Core I 25:00 [0]

Stationary Bike 20:00 [1]

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