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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: fkawam

In the 7 days ending Jun 7, 2015:

activity # timemileskm+mload
  Running4 2:49:02 22.64(7:28) 36.44(4:38) 124637.8
  Orienteering Light1 2:19:05 4.22(32:58) 6.79(20:29) 5139.1
  Orienteering1 1:55:15 7.2(16:01) 11.58(9:57) 11820 /29c68%461.0
  Cycling1 53:03 12.16(4:22) 19.57(2:43) 95106.1
  Core2 35:38 0.02 0.04
  Total8 8:32:03 46.24 74.42 34220 /29c68%1344.0
  [1-5]7 7:56:19

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MoTuWeThFrSaSu

Sunday Jun 7, 2015 #

6 AM

Core 30:00 [0]

7 AM

Running 30:01 [4] 6.75 km (4:27 / km) +24m 4:22 / km
shoes: Saucony Ride 6 GTX

over to WHS , 10 lap accelerating tempo picking up on the 1200's (5:12, 5:06, 5:00..then 1:30 finish), and then easy back
10 AM

Orienteering 1:55:15 [4] *** 11.58 km (9:57 / km) +118m 9:28 / km
spiked:20/29c shoes: Saucony Ride 6 GTX

B-Meet @ NRC set by Cathy and Andrew
Long Advanced, 8.1 km, 29 controls

Great...a perfect fit for long exercise today...There was a little bit of everything..(roads, hills trails, tall grass, ...) .first time for me on this map...Enjoyed it very much...Loved the woods from 13 to 14, 17 to 18 and 22 to 23!

Will do a full analysis later but generally the navigating was good, the woods running was equal to or faster than usual for me .. (except for controls 22 through 26 where I was beginning to fade physically...at 24 I was very tempted to just put down the map and try to hang onto Stefan for a few controls in the woods), good map folding and swinging the magnifier in and out of the way of the compass, many opportunities for fast road running, ...

To top it off I believe I was within 1 hour of Jeff and Alex...that's a PB!

Thanks Andrew and Cathy

PS..Awe man...just realised I could have flipped to the 1:5000 map for 21 on..that would have made life easier instead of using the 7500 map to 28 and flipping for 29 in

Saturday Jun 6, 2015 #

9 AM

Orienteering Light 2:19:05 [1] 6.79 km (20:29 / km) +5m 20:24 / km
shoes: merrill - trail shoes

getting ready for Farsta Relay while Tash was at Track

Friday Jun 5, 2015 #

12 PM

Running 54:36 [4] 11.44 km (4:46 / km) +37m 4:42 / km
shoes: Saucony Ride 6 GTX

Thursday Jun 4, 2015 #

6 AM

Cycling 53:03 [2] 19.57 km (2:43 / km) +95m 2:39 / km
shoes: Saucony Ride 6 GTX

Wednesday Jun 3, 2015 #

6 PM

Note

OOC Training
Errol, Mark, Lars, Julia, Cathy, Tomas, Randy, Jeff, Alex, Natasha
Eric
myself

w/u
down to mud lake
w/o
Group 1:
- On the main loop, 10 intervals with equal to 1.5 times rest (total ~2600)
- 2 x "touch the river from the levee"...run along levee then run down each loose rocky path to the river then back up...once finishing the levee down the road to the start...second one is reverse direction
- hard 600 m
Group 2 (Eric...on bike)
8x 1900 m loop with ~ 1 min rec
Group 3 (me)
5 x 1000 with 200 jog rec....then after the 600 m with the group..
w/d
run back to the lot
.
.

Running warm up/down 11:36 intensity: (47 @1) + (4:53 @2) + (5:56 @3) 2.2 km (5:16 / km)
ahr:119 max:134 shoes: Saucony Ride 6 GTX

Running intervals 26:02 intensity: (20 @3) + (12:57 @4) + (12:45 @5) 6.12 km (4:15 / km) +2m 4:15 / km
ahr:156 max:168 shoes: Saucony Ride 6 GTX

Running intervals 2:07 intensity: (7 @2) + (11 @3) + (37 @4) + (1:12 @5) 0.62 km (3:24 / km)
ahr:153 max:163 shoes: Saucony Ride 6 GTX

Running warm up/down 12:33 intensity: (7 @1) + (1:09 @2) + (6:16 @3) + (5:01 @4) 2.22 km (5:40 / km) +24m 5:22 / km
ahr:136 max:145 shoes: Saucony Ride 6 GTX

Monday Jun 1, 2015 #

4 PM

Running 16:44 intensity: (28 @1) + (1:04 @2) + (13:37 @3) + (1:35 @4) 3.6 km (4:39 / km) +25m 4:30 / km
ahr:131 max:141 shoes: Saucony Ride 6 GTX

Core 5:38 [0] 0.04 km (2:32:15 / km)
ahr:79 max:87 shoes: Saucony Ride 6 GTX

Running 15:23 intensity: (6 @0) + (14 @1) + (19 @2) + (5:38 @3) + (9:06 @4) 3.49 km (4:24 / km) +12m 4:20 / km
ahr:139 max:150 shoes: Saucony Ride 6 GTX

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