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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: fkawam

In the 7 days ending Apr 22, 2018:

activity # timemileskm+m
  Cycling5 2:27:26 28.56 45.97 192
  Other1 2:26:02 8.38(17:25) 13.49(10:49) 121
  Orienteering1 56:57 4.55(12:31) 7.32(7:47) 99
  5BX6 53:21
  Running2 40:01 2.76(14:30) 4.44(9:01) 34
  Total12 7:23:47 44.25 71.22 446
  [1-5]12 4:28:22

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MoTuWeThFrSaSu

Sunday Apr 22, 2018 #

9 AM

5BX (Chart 1 A (2)) 9:28 intensity: (3:08 @0) + (57 @1) + (56 @2) + (4:27 @3)
ahr:105 max:129

10 AM

Running 35 intensity: (9 @0) + (11 @1) + (3 @2) + (4 @3) + (8 @4) 0.1 km (5:47 / km) +1m 5:30 / km
ahr:105 max:142 shoes: New balance 910 trail

Orienteering 56:57 intensity: (33 @0) + (18 @1) + (2:47 @2) + (19:23 @3) + (32:11 @4) + (1:45 @5) 7.32 km (7:47 / km) +99m 7:17 / km
ahr:140 max:163 shoes: New balance 910 trail

First B-Meet of the Season
Almonte - Gemmill Park Long Advanced 5.2 km 28 control
Set by Stefan and Alexander
Mostly stupid little mistakes...just behind Michael and Adrian...think that's the closest I've ever been to them
Felt good running in the woods...I'd like to attribute that to Elmhurst running and the 5BX...but we'll see...

Lots of fun...beautuful day....Thanks for a great course gentlemen

Running 3:45 intensity: (54 @2) + (2:51 @3) 0.61 km (6:09 / km)
ahr:127 max:138 shoes: New balance 910 trail

Other (colleen - o) 1:26:23 [0] 5.81 km (14:51 / km) +47m 14:17 / km

Other (andrew-o) 59:39 [0] 7.68 km (7:46 / km) +74m 7:25 / km


Long Adv - Splits

Saturday Apr 21, 2018 #

9 AM

5BX (Chart 1 A (1)) 9:04 [0]

Cycling (commute-purp) 33:43 [3] 11.04 km (19.6 kph) +73m

Best route choice and time thus far
Trans Canada Trail good but offshoot trail into Stoney Swamp South (en route to P6) still very wet and icy in spots...a couple deadfalls to stop for as well
4 PM

Cycling (commute-purp) 29:05 [3] 11.16 km (23.0 kph) +30m

Friday Apr 20, 2018 #

7 AM

5BX (chart 1 A- (8)) 8:26 intensity: (4:26 @0) + (4:00 @1)

another level bites the dust
5 PM

Running (terrain) 35:41 intensity: (1:41 @2) + (33:49 @3) + (11 @4) 3.73 km (9:34 / km) +33m 9:10 / km
ahr:130 max:141

Ran in the forest part of Elmhurst woods for 30 + minutes (1 fall) to work on woods running...then into FRP woods for last 5 minutes
C • Forest/Trail running technique... 6

Thursday Apr 19, 2018 #

Cycling (commute) 12:00 [2]

6 AM

5BX (Chart 1 A- (7)) 9:03 intensity: (4:03 @0) + (5:00 @1)

2 PM

Cycling (commute) 36:48 [3] 11.75 km (19.2 kph) +57m

The trans-Canada path is fully bike clear now which helped knock 10 minutes off travel time...started a route to work category to experiment in finding the optimum route....The straight line distance is ~9.4 km...time to play and see how close I can get to that using various terrain elements
7 PM

Cycling (commute) 35:50 [3] 12.02 km (20.1 kph) +32m

Wednesday Apr 18, 2018 #

6 PM

Note

OOC Training
Arboretum
Sheldon,Errol, Mark, Michael, Stefan, Alex, Thomas, Nadia, Marketa, Evan, Lukas, (Jeff and myself coaching)
w/u
- group warm up on map...Handicap # of controls (SOAR) , handicap rock - tree matrix (NEWS touch)...age handicap for trees / controls
Controls (~solstice handicaps) - Trees (age if <17 or over 30) (2xage if 17-30)
- head to toe dynamics,
-pacing strides by 3-4x
w/o
-POW hill....ABC- CAB-ACB bottom to top ups continuous
T2T – Thomas, Nadia, Zoë –walk middle letter, Thomas back to girls (D) and finish with (U) with each ; Andrew, Evan, Lukas – 20 max all ..maybe extend to 25 – 30 based on condition...Parking lot grass border pace strides/jog – walk back rec ‘til finish
Evan – switch to pre race prep same as Thomas and Nadua
RALF- max 40 minutes
w/d
pacing strides by 3-4x


11 PM

5BX (Chart 1 A- (6)) 8:37 intensity: (4:00 @0) + (4:37 @1)

Tuesday Apr 17, 2018 #

6 AM

5BX (Chart 1 A- (5)) 8:43 intensity: (4:00 @0) + (4:43 @1)

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