Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: fkawam

In the 7 days ending Sep 16, 2018:

activity	#	time	miles		km		+m
Running	6	4:18:11	28.64	(9:01)	46.09	(5:36)	144
Cycling	5	2:11:05	26.75		43.05		143
Orienteering	1	1:57:44	4.25	(27:41)	6.84	(17:12)	214
Orienteering Light	1	1:04:00	7.0	(9:08)	11.27	(5:41)	34
Core	1	25:00
Other	1	20:00
5BX - Run	1	11:01	1.16	(9:28)	1.87	(5:53)	2
Total	12	10:27:01	67.81		109.12		537
[1-5]	10	8:04:40

2:22

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Sunday Sep 16, 2018 #

8 AM

Running 25:04 [3] 5.07 km (4:57 / km) +14m 4:53 / km
shoes: Saucony Echelon 6

10 AM

Orienteering race (B-Meet) 1:57:44 [3] 6.84 km (17:12 / km) +214m 14:53 / km
shoes: Inov 8 Oroc 340 GTX

B Meet Seasons Opener
P16...Set by Cathy and Andrew
Short Advanced...4.5 km...15 controls...hot
After taking 30 minutes for control 3 ...(went right by but too low) and after losing about 10 lbs of sweat just finishing was the goal..some minor problems with 5, 7 worked out well but just took a long time ...after 13 set a goal of breaking 2 hours..and hurray...did!

Short - Splits

Saturday Sep 15, 2018 #

8 AM

Note

Saturday AM Speed Workout with Sheldon and Errol @ St. Paul's HS track

warm up on own...though we did some strides together
workout...I'd been vacilating between 3 or 4 sets of 300's but in the end went with 3

3 sets of 3x300 w 100 m walk rec btwn 300's....full rec btwn sets
set 1: 1/2-3/4-F gear changes...3rd better of equal to 2nd set

warm down to Ikea...with a cheapie breakfast refuel before we headed out our separate ways

Great fun...very humid...thanks guys
..
.
..

fix hr later.

,
,

Cycling warm up/down (and transpoort b/a) 15:00 [1]

5BX - Run warm up/down 11:01 [0] 1.87 km (5:53 / km) +2m 5:51 / km
shoes: Saucony Echelon 6

Other (strides stretches etc) 20:00
shoes: red new balance trail

Running intervals 28:27 [0] 3.54 km (8:02 / km) +1m 8:01 / km
shoes: Saucony Echelon 6

Running warm up/down 6:48 [0] 1.09 km (6:16 / km) +11m 5:58 / km

10 AM

Cycling 23:31 [2] 8.78 km (22.4 kph) +59m

...messed up the watch

3 PM

Cycling 27:46 [2] 10.61 km (22.9 kph) +33m

Friday Sep 14, 2018 #

5 AM

Running 1:00:13 [3] 11.37 km (5:18 / km) +41m 5:12 / km
shoes: Saucony Echelon 6

Thursday Sep 13, 2018 #

8 AM

Cycling 32:28 [2] 11.71 km (21.6 kph) +22m

11 AM

Cycling 32:20 [2] 11.94 km (22.2 kph) +29m

Running 23:47 [3] 4.97 km (4:47 / km) +6m 4:45 / km
shoes: Saucony Echelon 6

Wednesday Sep 12, 2018 #

6 PM

Note

OOC Training
Sheldon, Errol, Emil, Jennie, Colleen, Stefan, Andrew, Rikard, Jeff and myself

Queensway Carleton Hospital

w/u
- long...~3.3km...over to strawberry hill...bottom to top..back down...bottom to bottom...over to start field
w/o
on an 8 leg course on the map the intervals were 2 legs at a time...the 3rd leg was the hug the hospital perimeter...
w/d
back to bayshore

Running 18:29 [0] 3.38 km (5:28 / km) +36m 5:11 / km

Running 37:55 [0] 5.43 km (6:59 / km) +14m 6:54 / km

...oops I messed up the second interval thinking I was clever cutting through the woods on an unmarked path I actually knew about but forgot to include

Running 4:28 [0] 0.7 km (6:22 / km) +1m 6:20 / km

Tuesday Sep 11, 2018 #

11 AM

Core 25:00 [0]

7 PM

Running 53:00 10.54 km (5:02 / km) +20m 4:59 / km
ahr:134 max:150 shoes: Saucony Echelon 6

Tried a slightly modified Sheldon route and still came up the same...the woods are dark at 7:45!
Legs felt fresher than I thought they would

Monday Sep 10, 2018 #

10 AM

Orienteering Light (cycle mapping) 1:04:00 11.27 km (5:41 / km) +34m 5:36 / km

checking out workout area for Wednesday training

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