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Training Log Archive: fkawam

In the 7 days ending May 23, 2016:

activity # timemileskm+mload
  Cycling3 2:34:10 17.69 28.47 197301.9
  Other2 2:23:27 2.87 4.61 8266.9
  Orienteering1 1:45:51 4.43(23:55) 7.12(14:52) 13410 /15c66%254.8
  Running3 1:34:43 6.45(14:42) 10.37(9:08) 18276.2
  Core3 1:05:00
  Orienteering Light1 1:00:00
  stretching1 8:33
  Total12 10:31:44 31.43 50.58 43110 /15c66%899.8
  [1-5]8 6:14:53

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TuWeThFrSaSuMo

Monday May 23, 2016 #

1 PM

Running (and ribbons) 1:06:47 [3] 6.14 km (10:53 / km) +8m 10:49 / km

3 PM

Running warm up/down 7:57 [2] 1.22 km (6:32 / km) +9m 6:18 / km
shoes: Saucony Grid Stratos TR2 GTX

Ran to WHS with Colleen....then did core (below)

Core 20:00 [0]

Sunday May 22, 2016 #

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

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 (2:47 / km) +197m 2:41 / km
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

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