Training Log Archive: fkawam

OOC B-Meet
Timm Road North...New map made by Bruce B.
Long Advanced
23 controls...6.7 km by the line...
(testing out a Forerunner 15)

Great to finally run on this map! so I just had to do the long...13 of the controls were on the east side of Haanal Rd while 10 were on the west...Some really nice woods in here ...also some tall grass sections.

Made a long verbal diarhea as a private note...no need to clog the airways
So what's the spiking tally?
1,2,3,4(x),5(?), 6,7,8,9(?),10(x),11,12,13 (?), 14(?), 15(?), 16x, 17,18x,19,20,21x,22,23...13 + 5 so-so
Calling it a day at 15

Good run for me...PB for a long advanced

Long Advance - Splits

Mostly weights and an experiment on the exercise bike

Down to 4H loop...3 loops and then back to 20 min...(5:01-4:50-4:43)

Foot OK

OOC Training

Randy, Stefan, Cathy, Errol, Andrew, Anne and myself

w/u
run to Britannia
w/o
- 15 minutes on the rocks (dexterity)
- 15 minutes on the square paved loop: loop, two lengths across faster
- 5 minutes beach running
w/d
back to Frank Ryan

w/u ~12 minutes
rocks ~16 minutes
loop/grass-15 minutes
beach 5 minutes
w/d + transitions ~12 min (2+10)
Distance guess based on Stefan's log

Foot a bit sore afterwards...iced

Tried some harder loops in Frank Ryan
3:16-2:40-2:40-2:36-2:36-2:30

All I could get in before voting