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Training Log Archive: fkawam

In the 7 days ending Jun 20, 2016:

activity # timemileskm+m
  Running5 4:05:57 29.67(8:17) 47.75(5:09) 298
  Orienteering2 1:58:18 10.57(11:12) 17.01(6:57) 10420 /26c76%
  Cycling1 1:00:25
  Other1 50:00
  Core2 23:00
  Total8 8:17:40 40.24 64.76 40220 /26c76%
  [1-5]8 7:54:00

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TuWeThFrSaSuMo

Monday Jun 20, 2016 #

4 PM

Other (brush cutting) 50:00 [1]

Cutting up and clearing the Manitoba Maple branch hanging over the street that finally broke in the wind
5 PM

Core 8:00 [0]

Running hills (Clarenda) 29:04 intensity: (16 @0) + (16 @1) + (4:57 @2) + (13:13 @3) + (10:22 @4) 5.46 km (5:20 / km) +70m 5:00 / km
ahr:133 max:152 shoes: Saucony Grid Stratos TR2 GTX

Sunday Jun 19, 2016 #

Event: OOC Bike-O (Runners also welcome)
 
7 AM

Running (with pick-ups) 39:15 [4] 8.01 km (4:54 / km) +19m 4:50 / km
shoes: Saucony Omni 12

11 AM

Orienteering race (Mountain Bike-O) 1:06:40 [2] 9.51 km (7:01 / km) +42m 6:52 / km

Bike-O B-Meet
Lac Beauchamp
Intermediate 14 controls 5.1 km

First time mountain biking on real trails and first bike-O. There were a few iffy spots for me on the bike but I got through with Natasha my biking sherpa running by my side.

I'm not going to even attempt to determine the ratio of spiked controls. Heart rate never felt that high and I rarely get out of zone 2 on the bike...so..

It was fun...Thanks Tanya, Mark and crew

Intermediate - Splits

Saturday Jun 18, 2016 #

6 AM

Core 15:00 [0]

Running 1:47:36 intensity: (12 @0) + (33 @1) + (2:28 @2) + (1:23:37 @3) + (20:46 @4) 21.11 km (5:06 / km) +108m 4:58 / km
ahr:134 max:150 shoes: Saucony Omni 12

For the experimental farm loop part...1:39:17...(19.46)...then extra bits to get to 21.1...(half marathon)...
Tried to keep it in zone 3...occasional blips in 4 until last 2 km
So this means the route distance is off...(19.77 +19.46) /2 = 19.615 =19.62
Route splits...49:54 / 49:24...mostly after Carlington Hill

Thursday Jun 16, 2016 #

7 AM

Running 22:39 [3] 4.18 km (5:25 / km) +5m 5:23 / km
shoes: Saucony Grid Stratos TR2 GTX

Wednesday Jun 15, 2016 #

6 PM

Note

OOC Training
(15) Colleen, Mykyta, Errol, Rikkard, Cathy, Andrew, Dmitri, Julia, Eric, Randy, Robbie, Tommy, Mark, Anne, myself
Arboretum

w/u
"Jukola" boxing in of Robbie and Eric for one hill loop (~750m)
- circle 50 single trees
w/o
- 10 hill loops...5 each way...and variations of this
- 2 groups started out half one direction, half the other
- gear changes...easy down, medium on the low road until criss-crossing a runner from the group running in the opposite direction then hard to top of hill
w/d
walk around buildings

Running warm up/down 11:41 intensity: (5 @0) + (42 @1) + (3:37 @2) + (7:17 @3) 1.54 km (7:35 / km) +22m 7:05 / km
ahr:124 max:137 shoes: red new balance trail

Running hills (10 loops) 35:42 intensity: (7 @0) + (3 @1) + (14 @2) + (8:20 @3) + (26:58 @4) 7.45 km (4:48 / km) +74m 4:34 / km
ahr:143 max:153 shoes: red new balance trail

Tuesday Jun 14, 2016 #

Event: OOC Summer Solstice #2 Hog's Back
 
6 PM

Cycling warm up/down 26:05 [1]

Orienteering race 51:38 [4] 7.5 km (6:53 / km) +62m 6:37 / km
spiked:20/26c shoes: Saucony Grid Stratos TR2 GTX

B-Meet Solstice #2 Score-O
My first solstice meet of the year
The course at Hog's Back had 28 controls and I needed 26 with my handicap...Had a rough plan at the start and pretty much followed it. Only got 23 controls. Missed 3 by accident and when I finished (in 51:40) I realised it...too late to change things and feeling too tired to try really...Oh well...hope I reached the goal of scoring about 700 when the final tally is in.

PS...762 points...!

Cycling warm up/down 34:20 [2]

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