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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: fkawam

In the 7 days ending Apr 24, 2016:

activity # timemileskm+m
  Orienteering2 2:55:22 6.96(25:12) 11.2(15:40) 11612 /14c85%
  Running4 2:53:21 19.33(8:58) 31.11(5:34) 119
  Core1 20:00
  Other1 10:32 0.5(21:05) 0.8(13:06) 87
  Total7 6:19:15 26.79 43.11 32212 /14c85%
  [1-5]6 5:13:54

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MoTuWeThFrSaSu

Sunday Apr 24, 2016 #

Event: OOC Classic Event: P7 Gatineau Park
 
6 AM

Core 20:00 [0]

10 AM

Other warm up/down (walking) 10:32 intensity: (2:50 @0) + (4:37 @1) + (3:05 @2) 0.8 km (13:06 / km) +87m 8:30 / km
ahr:95 max:114 shoes: Inov 8 Oroc 340 GTX

Walk to remote start.

Orienteering race 1:40:42 intensity: (40:55 @0) + (56:14 @1) + (3:33 @2) 6.32 km (15:56 / km) +96m 14:48 / km
ahr:89 max:112 spiked:12/14c shoes: Inov 8 Oroc 340 GTX

Spring B-Meet 2: P7 Booth - Hill
Short Advanced 4.6km 14 control

Walked the course due to the hamstring issue....Two problems...
3: veering right to the swamp...corrected by going by alone the 3-4 line
14: hesitated coming out of 13 at the edge of the residential area went back and forth along the out of bounds boundary to be sure then no problems

Beautiful day...Colleen's first intermediate solo and Andrew's first intermediate running solo...they both did awesome!

Short Adv - Splits

Saturday Apr 23, 2016 #

6 AM

Running warm up/down 5:09 intensity: (9 @0) + (10 @1) + (1:03 @2) + (3:47 @3) 1.03 km (5:00 / km)
ahr:121 max:130 shoes: Saucony Omni 12

Running 23:08 intensity: (5 @1) + (10 @2) + (1:10 @3) + (21:43 @4) 5.05 km (4:35 / km) +1m 4:34 / km
ahr:147 max:154 shoes: Saucony Omni 12

hamstring lock...waked back

Thursday Apr 21, 2016 #

6 PM

Note

OOC Technical Training
Session 2...Contours and Cliffs, Richcraft Kanata

Orienteering warm up/down (line-o) 31:05 [2] *** 1.9 km (16:21 / km) +20m 15:32 / km

Orienteering (control picking exercise) 43:35 [2] *** 2.97 km (14:40 / km)

Wednesday Apr 20, 2016 #

6 PM

Note

OOC Training
Frank Ryan Park
Colleen, Natasha, Cathy, Andrew, Stefan, Rikkard, Mykyta, Steve, Mike, Luke, Evan R., Mark, Anne, Alex T. and myself


w/u
- plant control assigned by Anne then on the 400 m road loop for a total of 15 minutes
w/o
- 32 minutes of intervals / rest a la "poker line-o"...each interval was a different direction on the line-o loop, picked a playing card ran to the control matching the card along the line in the given direction, back easy "best route" rec, repeat

w/d
- pick up control assigned by Anne then running in the park baseball field for a total of 7 minutes

Running warm up/down 15:16 intensity: (14 @0) + (13 @1) + (5:08 @2) + (9:41 @3) 2.65 km (5:46 / km) +2m 5:44 / km
ahr:122 max:131 shoes: Saucony Grid Stratos TR2 GTX

Running intervals 33:58 intensity: (1:07 @0) + (51 @1) + (38 @2) + (10:30 @3) + (20:52 @4) 5.49 km (6:11 / km) +48m 5:56 / km
ahr:137 max:149 shoes: Saucony Grid Stratos TR2 GTX

Running warm up/down 7:02 intensity: (6 @0) + (7 @1) + (1:33 @2) + (5:16 @3) 1.23 km (5:43 / km) +14m 5:24 / km
ahr:124 max:135 shoes: Saucony Grid Stratos TR2 GTX

Tuesday Apr 19, 2016 #

9 AM

Running (workout) 53:37 intensity: (2:48 @1) + (3:06 @2) + (21:54 @3) + (19:20 @4) + (6:29 @5) 10.64 km (5:02 / km) +19m 5:00 / km
shoes: Saucony Omni 12

w/u - 4 min of 30 m on / 30 off posts - jog to bridge +18 s-Bronson to Bank
(1000 ~ 4min) - 2min rec-Bank to Pretoria (8:50 ~ 2.1km) - ~2min rec walk/jog-Pretoria to Bank other side (8:20`~ 2km) - 1 min rec - jog rec past Bronson construction - to Dow's lake (~900 - 3:49)- back to Arboretum
5 PM

Running 35:11 [2] 5.01 km (7:01 / km) +35m 6:47 / km
shoes: Saucony Grid Stratos TR2 GTX

Easy with Colleen in Frank Ryan

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