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Training Log Archive: fkawam

In the 7 days ending May 22, 2016:

activity # timemileskm+m
  Other3 2:53:27 2.87 4.61 82
  Cycling3 2:34:10 17.69 28.47 197
  Orienteering1 1:45:51 4.43(23:55) 7.12(14:52) 13410 /15c66%
  Orienteering Light1 1:00:00
  Core2 45:00
  Running1 19:59 1.88(10:39) 3.02(6:37) 1
  stretching1 8:33
  Total11 9:27:00 26.86 43.23 41410 /15c66%
  [1-5]7 5:30:09

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MoTuWeThFrSaSu

Sunday May 22, 2016 #

Event: OOC Classic Event: Cite des Jeunes
 
8 AM

Running 19:59 [3] 3.02 km (6:37 / km) +1m 6:36 / km
shoes: Saucony Grid Stratos TR2 GTX

6 loops of the woods...hamstring still stiff

stretching 8:33 [0]

10 AM

Orienteering race 1:45:51 intensity: (3:04 @0) + (20:36 @1) + (29:03 @2) + (36:39 @3) + (16:15 @4) + (14 @5) *** 7.12 km (14:52 / km) +134m 13:35 / km
ahr:121 max:158 spiked:10/15c shoes: Saucony Grid Stratos TR2 GTX

B-Meet Cites Des Jeunes....set by Mykyta
Short Advanced 4.3 km 15 controls

Bad...
1,4,
Needed Improvement
9
Good
2,3,5,7,8,10,12,13,14,15
Minor errors
6,11,14, finish

Beautiful day
Thanks Mykyta for a fun course
4 PM

Other 1:50:00 [0] +66m


Short Adv. - Splits

Saturday May 21, 2016 #

6 PM

Other 33:27 [2] 4.61 km (7:15 / km) +16m 7:07 / km
shoes: Saucony Omni 12

Friday May 20, 2016 #

9 AM

Cycling (there) 35:00 [2]

12 PM

Cycling (back) 40:00 [2]

4 PM

Core 20:00 [0]

Thursday May 19, 2016 #

7 AM

Core 25:00 [0]

Wednesday May 18, 2016 #

6 PM

Note

OOC Training

Robbie, Natasha, myself - bike group
Eric, Mark, Mykyta - run group

Bike Group
- 10 x Maitland to Carlington Hill
Run Group
w/u - count mailboxes on the street grid beside Carlington Park for 15 minutes
w/o - hill intervals with the Carlington map...hard up...route choice between hils
w/d - from last hill to the parking lot for 7:30

Cycling 1:19:10 intensity: (10:14 @0) + (14:57 @1) + (26:41 @2) + (25:39 @3) + (1:39 @4) 28.47 km (21.6 kph) +197m
ahr:113 max:141

Tuesday May 17, 2016 #

Orienteering Light 1:00:00 [0]

more control checking and flagging...hamstring still an issue..periodic exercies

Monday May 16, 2016 #

4 PM

Other 30:00 [2]
shoes: Saucony Omni 12

Right Hamstring pulled again...this time much less so...after ~ 1 km...I decided to do alternating run-stretch for 4 km....still tight afterwards

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