Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: fkawam

In the 7 days ending Sep 7, 2018:

activity # timemileskm+m
  Running6 4:40:00 33.31(8:24) 53.61(5:13) 216
  Cycling4 3:15:51 38.62(11.8/h) 62.15(19.0/h) 76
  Core3 45:00
  Orienteering1 41:00 3.48(11:47) 5.6(7:20) 36
  Other2 18:00 0.43 0.69 24
  5BX - Run1 12:43 1.08(11:46) 1.74(7:19) 5
  Total12 9:52:34 76.92 123.78 357
  [1-5]10 8:46:34

«»
3:12
0:00
» now
SaSuMoTuWeThFr

Friday Sep 7, 2018 #

11 AM

5BX - Run (Chart 2 C+ FR woods trail) 12:43 intensity: (3:00 @0) + (9:43 @3) 1.74 km (7:19 / km) +5m 7:13 / km
shoes: Saucony Grid Stratos TR2 GTX

Running (FR perimeter grass) 28:27 [3] 5.42 km (5:15 / km) +80m 4:53 / km
shoes: Saucony Grid Stratos TR2 GTX

Other (stretch) 10:00 [0]

8 PM

Orienteering race 41:00 [3] 5.6 km (7:20 / km) +36m 7:06 / km
shoes: Saucony Grid Stratos TR2 GTX

Rivermead Golf Course Night-O Sprint...last of the summer series
Long 4.2 km 18C
Screw ups on 2 and 3 and minor messup on 13...otherwise good
Fun course set by Gord...good turnout for a beautiful evening...Colleen's first night-O...hurray


Long - Splits

Thursday Sep 6, 2018 #

Running 45:15 [3] 8.8 km (5:09 / km)
shoes: Saucony Grid Stratos TR2 GTX

Old Quarry to Hydro line near P6 and back 23:20,20:55 gped 8.8
11 AM

Core (floor- light) 20:00 [0]

2 PM

Cycling 28:34 [3] 10.21 km (21.4 kph) +52m

It looks like I shaved another 260 m off!...seems counter-intuitive that this would be a shorter line than before
7 PM

Cycling 28:17 [3] 10.94 km (23.2 kph) +24m

Wednesday Sep 5, 2018 #

6 PM

Note

OOC Training
Britannia, Frank Ryan Start

Colleen, Paul L, Sheldon, Errol, Cathy, Robbie, Tommy, Stefan, (Andrew), myself
Great to see everyone on a night which accrording to the weather reports looked like it would be nasty...very humid though

w/u
FR to Britania , stretching,
w/o
-fartlek 4 sets of a loop (~600 m long @ tempo-10K pace) - jog to line (~200 m at 5 K pace/pick-up)
- total ~ 4 km
w/d
walk playgraound to hill, 2.5 hillloops, back to FR

Running warm up/down 8:41 [3] 1.49 km (5:49 / km) +2m 5:47 / km
shoes: Saucony Echelon 6

Running intervals (Fartlek) 24:14 [4] 4.22 km (5:45 / km) +13m 5:39 / km
shoes: Saucony Echelon 6

Running warm up/down 12:10 [2] 1.8 km (6:46 / km) +30m 6:15 / km
shoes: Saucony Echelon 6

Tuesday Sep 4, 2018 #

Cycling (commute) 45:00 [2] 13.7 km (18.3 kph)

gped the distance...estimate time home
7 AM

Core 15:00 [0]

10 AM

Running tempo 23:22 intensity: (23:00 @4) + (22 @5) 5.16 km (4:32 / km) +25m 4:25 / km
shoes: Saucony Echelon 6

Running warm up/down (4 FR woods loops w/u) 12:56 [2] 2.2 km (5:53 / km)
shoes: Saucony Echelon 6

Sunday Sep 2, 2018 #

9 AM

Running 1:30:02 [3] 17.5 km (5:09 / km) +44m 5:05 / km
shoes: Saucony Echelon 6

Explored the "stairs" on the PQ side...slower on the way back...kept to plan and avoided going over the 90 min mark and made the post..yay

Other warm up/down (walk) 8:00 [0] 0.69 km (11:36 / km) +24m 9:53 / km
shoes: Saucony Echelon 6

then ...after an equal amount of time went cycling with Andrew and Colleen

Cycling 1:34:00 intensity: (1:20:00 @1) + (14:00 @2) 27.3 km (17.4 kph)

Watts Creek to March road

Saturday Sep 1, 2018 #

9 AM

Core 10:00 [0]

Running (fartlek) 34:53 [3] 7.01 km (4:58 / km) +22m 4:54 / km

« Earlier | Later »