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Training Log Archive: fkawam

In the 7 days ending May 9, 2016:

activity	#	time	miles		km		+m
Running	4	2:49:10	20.78	(8:08)	33.45	(5:03)	161
Cycling	2	1:25:18
Orienteering	1	1:05:23	4.08	(16:00)	6.57	(9:57)	38
Core	3	52:00
stretching	2	21:47	0.25		0.4		1
Other	1	15:00
Total	8	6:48:38	25.12		40.42		200
[1-5]	6	5:32:40

2:07

0:00

» now

Sunday May 8, 2016 #

Event: OOC Classic Event: Timm Drive

9 AM

Core 20:00 [0]

10 AM

Orienteering race 1:05:23 6.57 km (9:57 / km) +38m 9:40 / km
ahr:120 max:142 shoes: Inov 8 Oroc 340 GTX

B Meet Timm Road
Short Advanced 5 km 14 controls
Good up to 8... bit of a hesitation at 9 (3mi)...10 went to a rock pile not on the map but quick correction to the right rock pile...good route to 11...best route?, 12 bang on, hesitated on 13 (1 min) and got drawn away with some la'ers instead of focussing on my plan to 14 (lost~ 3min), ...so I'll call it 11spiked...

When I left, 12 of the 18 on the course were in and I was in the lead...hurray...Guess that's what happens when the first and second string runners are at Ontario's

That said I'm pleased the race...running speed was good, errors were manageable/minor...

Hamstring a bit iffy after 9 so I dialed it back a bit

C • Well done 4

Other warm up/down (walk) 15:00 [1]
shoes: Saucony Omni 12

Short Advance - Splits

Saturday May 7, 2016 #

7 AM

Cycling 28:47 [2]
shoes: Saucony Grid Stratos TR2 GTX

Running warm up/down 5:24 [3] 1.06 km (5:06 / km) +2m 5:03 / km
shoes: Saucony Grid Stratos TR2 GTX

Started with back exercises...then did about 10 min of strides and funnies after...not included (needed a bit more running or strides)...then ~5 minutes standing in the queue

Running race 20:39 5.03 km (4:06 / km) +7m 4:04 / km
shoes: Saucony Grid Stratos TR2 GTX

Race 2 Run Ottawa Free 5 km Series Experimental Farm

Pretty even splits...the first half was 10:20..second half 10:19 (but the climb/wind on the 4th km..) I felt pretty relaxed and that was the goal...Didn't really care about the time but I'm glad it was faster than last month.
Deliberately kept it slow at the start starting way back...in fact it took 15 sec to "walk" to the start line (where I started my watch)
Still need a better warm up....
Saw Sara D (18:30) and Nevin (was right behind me)

Running warm up/down 15:55 [3] 3.0 km (5:18 / km) +23m 5:06 / km
shoes: Saucony Grid Stratos TR2 GTX

Cycling 18:00 [1]
shoes: Saucony Grid Stratos TR2 GTX

11 AM

Cycling 38:31 [2]
shoes: Saucony Grid Stratos TR2 GTX

Friday May 6, 2016 #

5 PM

Core 22:00 [0]

Thursday May 5, 2016 #

9 AM

Running 34:47 [4] 7.44 km (4:41 / km) +22m 4:37 / km
shoes: Saucony Omni 12

stretching 12:56 [0] 0.4 km (32:20 / km) +1m 31:56 / km
shoes: Saucony Omni 12

Wednesday May 4, 2016 #

6 PM

Note

OOC Training
Frank Ryan Woods
Natasha, Cathy, Jennie, Anne, Stefan, Nevin, Steve, Errol ,Andrew, Tomas, Rikkard, Mykyta, myself

w/u
run to Severn school + running to top up to 10 minutes
med ball overhead toss chain run ~ 200 m
med ball side to side toss ~200m
6 x 75 m strides
w/o
Ontario Champer's - 4 sets of 4 short intervals in the terrain
Everyone else - 3 sets of 6 intervals (4 from above + 2 road intervals)
Both groups do as much as you can in 35 minutes
w/d
run over to the rough side of pinecrest creek, cross and run/walk back

Running warm up/down 19:18 3.03 km (6:22 / km) +1m 6:22 / km
ahr:124 max:146 shoes: Saucony Grid Stratos TR2 GTX

Running 35:46 6.89 km (5:11 / km) +72m 4:56 / km
ahr:151 max:163 shoes: Saucony Grid Stratos TR2 GTX

2 intervals short of three sets in the 35 minutes....no hamstring issues

Running warm up/down 12:35 1.85 km (6:48 / km) +10m 6:37 / km
ahr:129 max:145 shoes: Saucony Grid Stratos TR2 GTX

Tuesday May 3, 2016 #

5 PM

Core 10:00 [0]

Running 24:46 [3] 5.15 km (4:49 / km) +24m 4:42 / km
shoes: Saucony Omni 12

stretching 8:51 [0]
shoes: Saucony Omni 12

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