Training Log Archive: fkawam

New shoes first time outside....Had to stop at 30 minutes to use the heel locks..too much heel lifting
Out to POW bridge and back along the BP ...with a few water detours
Shorts again...Awesome!
Fast first 5 km then after that slower

First B-Meet of the Foot Season...for us
Torbolton Forest - Constance Bay
Short Advanced - 15 controls - 5.6 km
Set By Mary-Ellen and Controlled by Paul
Nice in the woods...main paths a bit snow/icy but it was soft enough that trail shoes were good …. a bit prickly in the woods in spots
Generally good nav with slow- cautious running a bit of a hesitation at 8 where I came across the LA control just above 8 which threw me a bit but then getting to the trail and seeing the junction at that point got to 8 after a few double checks...Went 8-10-9-10 not sure why...13-14 was slow accurate running in the forest (but fun) when the trail would have been better.
Go control good.
Didn't see our Andrew so I was surprised that he beat me by 29 seconds...27 of which were on the first control! (but I also stopped to tie my shoe en route to 7....so...)
The chocolate at the end was a nice touch
Fun day...thanks Mary-Ellen and Paul

PS...Just noticed the "time loss" part of the printout...10:25 on 7,8,14...cool..

Short Advanced - Splits

Some core and weights with Colleen to her playlist

5km-223:51
10km:47:33 (23:42)
12.23 @ 1h
10-13 km w/d @16:27....on the grass median

In shorts!...Bike path clear...even the tiny river path by the Champlain bridge isn't flooded...beat the rain...spring is here...:)

OOC Training
Frank Ryan Start

T2T Second session:
Zoë , Nadia , Nefes , Hayden
Jeff (train/coach)
RALF-regs:
Steve, Robbie, (on bike), Daniela, Natasha, Colleen, Mark, Rikard, Sheldon,...
myself (coaching)

w/u
-through FRP woods to Elmhurst woods
-2x(woods-triangle-woods(t2t)or road back(ralfers)
w/o
Ralfers:
2xfigure 8 grass perimeter/woods loops switch direction short rec btwn each (~1000 m each)
3 x 400 m road loops short rec between each
2xfigure 8 grass perimeter/woods loops switch direction short rec between each
35 min max
Natasha (road only)
-3 x 400 m road loops short rec between each
-park road perimeter loop (`1200 m) x 4
35 min max
T2T
-cut across chase / beat Natasha on each side...back by woods
with some funnies on the play structure
(8x~400 m, 6x~200m)
w/d
- grass perimeter loop