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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: fkawam

In the 7 days ending May 13, 2018:

activity # timemileskm+m
  Running5 3:20:38 20.65 33.24 87
  Orienteering1 2:17:38 6.89(19:59) 11.08(12:25) 212
  Cycling4 2:16:19 30.61(13.5/h) 49.26(21.7/h) 170
  5BX6 55:16
  5BX - Run1 9:19 1.01(9:11) 1.63(5:42)
  Total14 8:59:10 59.16 95.21 469
  [1-5]14 7:06:30

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Sunday May 13, 2018 #

10 AM

Running warm up/down 6:51 intensity: (8 @0) + (10 @1) + (55 @2) + (5:38 @3) 1.02 km (6:42 / km) +5m 6:32 / km
ahr:124 max:133

-not 500 m from registration!

Orienteering 2:17:38 intensity: (19:37 @0) + (10 @1) + (48:20 @2) + (1:05:37 @3) + (3:20 @4) + (34 @5) 11.08 km (12:25 / km) +212m 11:20 / km
ahr:106 max:159 shoes: red new balance trail

Long Advanced 7.9 km 18 controls
March Highlands
Set by Liran and Adrian
Initially planned to run the short advance but they were running out of maps at the start and I volunteered to go on the long since Andrew as out on the long...initiallyI was thinking I would bail at some point...Got into to race and thought I try the whole thing but looked at my watch at 10 and bailed...to 14 then 17...18 ....in ...caught up to Andrew at 17...saw Ken go deep at the "crossable spot" ...I just didn't want that so I took a terrrible route to the trail and into 18 but it was dry and accurate...
Glad to have the practice on the long legs 2-3 (1370 m by the line) and 9-10 (~1km by the line)..(lost 7 minutes in a parallel error here ....should have been more careful when I passed by 7...) .think the navigation was good but the memory...ah...I'll wait 'til route gadget...but clearly not the fastest routes
Loved the long leg from the go control...I was looking for something like this..came 5th (Eric 2:15...me 2:36)
Deliberately used control points as catching features along my route with some success
Very hot out
Would have liked to have the time to finish
Being stupid I left my watch on so times are adjusted and the route gadget will definietly be screwed up

Andrew had a good run...saw Lars out on the trail

Had fun though...thanks guys
C • It was very gracious of you... 2

long adv. - Splits

Saturday May 12, 2018 #

7 AM

5BX (Chart 2 D- (3)) 8:07 intensity: (4:07 @0) + (4:00 @1)

4 PM

Note

WHS

Running warm up/down 5:44 intensity: (7 @0) + (27 @1) + (1:12 @2) + (3:58 @3) 1.0 km (5:43 / km) +5m 5:34 / km
ahr:122 max:137 shoes: New balance 910 trail

5BX - Run 9:19 intensity: (2 @0) + (1:45 @1) + (28 @2) + (40 @3) + (6:24 @4) 1.63 km (5:42 / km)
ahr:136 max:155 shoes: New balance 910 trail

Started the running at ~2:00 so mile was done in 7:10-7:20 after exercises

Running (mile other direction) 7:39 intensity: (52 @3) + (6:47 @4) 1.82 km (4:13 / km) +1m 4:12 / km
ahr:147 max:153 shoes: New balance 910 trail

Running 16:35 intensity: (1:08 @3) + (15:27 @4) 3.45 km (4:49 / km)
ahr:148 max:156 shoes: New balance 910 trail

10x200 with jog across reverse direction at 5

Running warm up/down 5:24 intensity: (1:44 @3) + (3:40 @4) 1.0 km (5:24 / km) +1m 5:23 / km
ahr:141 max:146 shoes: New balance 910 trail

Friday May 11, 2018 #

6 AM

5BX (Chart 2 D- (2)) 8:40 intensity: (4:00 @0) + (4:40 @1)

Thursday May 10, 2018 #

Running 42:00 [3] 7.3 km (5:45 / km)
shoes: Saucony Grid Stratos TR2 GTX

A lot of guess work here...I didn't use the gizmo just the clock time...
Came through the woods paths from work through P6 then up Richmond to Hunt Cllub over to Cedarview and then to Bruce pit praying that Colleen and Andrew hadn't left Thursday training yet...and hurray...they hadn't...
A few walking spurts and stops to call to reach them after ~25 minutes so total running time ~40-45 minutes...routed @ 7.6 km but lets say 300mof walking
Pack was heavy to me (~20 lbs weighed at home)..
Should have biked today
6 AM

5BX (Chart 2 D-) 9:05 intensity: (5:00 @0) + (4:05 @1)

First day on the new page...I'm not quite sure I've got the "flopping fish" exercises down pat but everything else (including the modified toe touches) seems easier.
C • If you would like to do a video... 3

Wednesday May 9, 2018 #

6 AM

5BX (Chart 1 A+ (8)) 10:05 intensity: (5:00 @0) + (5:05 @1)

Done page 1...tomorrow chart and exercise change!
2 PM

Cycling 32:30 [2] 11.36 km (21.0 kph) +36m

Out to Landsdowne for final WOD walk through.
Sketched out the string o course for master artist Natasha to work on :)
4 PM

Cycling 38:34 [2] 13.56 km (21.1 kph) +65m

6 PM

Note

OOC Training
Britannia
warm evening...busy ....
T2T-Zoe, Nadia, Lukas, Thomas
RALF- Steve, Errol, Michael, Sheldon, Cathy, Mark, Tommy G., myself

w/u
run over to hill from Trolley Station
-10 minutes on the hill alternating from going up/down the rough, up/down the grass
-head to toe quick stretches
- jog over to jetty
w/o
- 5min on the jetty walk jog to the beach, 5 min on the beach, reassemble, 5minutes of trees in the park....2 sets walk /jog back to the jetty btwn
T2T....after 2nd jetty over to the beach for the w/d
w/d
3 there-backlengths of the beach...no shoes

Running 13:10 [0] 2.16 km (6:05 / km) +19m 5:50 / km
shoes: blue wave rider 19 45 D

Running 47:10 [0] 6.06 km (7:47 / km) +12m 7:42 / km
shoes: blue wave rider 19 45 D

Running 5:00 [1]

Tuesday May 8, 2018 #

6 AM

Running 42:27 [3] 7.79 km (5:27 / km) +17m 5:23 / km
shoes: Saucony Grid Stratos TR2 GTX

Run through the neighbourhood and then down to Mudlake to survey "the cut"....1 km even surge on Cassels then over to Britannia to check out the jetty...5 minutes on the jetty (need to get back doing this ...very slow this am)
Stopped...did the 5BX then ran home up the Britannia hill...stopped at 1 mile and walked in.

5BX (Chart 1 A+ (7)) 9:34 [0]

Running warm up/down 8:38 [3] 1.63 km (5:18 / km) +27m 4:53 / km

Monday May 7, 2018 #

6 AM

5BX (Chart 1 A+ (6)) 9:45 intensity: (4:45 @0) + (5:00 @1)

12 PM

Cycling (commute) 34:53 [3] 13.32 km (22.9 kph) +53m

4 PM

Cycling (commute) 30:22 [3] 11.02 km (21.8 kph) +16m

watch died...guesstimate from woodroffe

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