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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: fkawam

In the 7 days ending Feb 18, 2019:

activity # timemileskm+m
  Snow Management 2 6:00:00 2.73 4.4
  Running3 2:00:58 13.15(9:12) 21.16(5:43) 92
  Orienteering Light1 1:18:24 6.84(11:28) 11.0(7:08)
  X-C Skiing1 1:15:00 7.46(10:04) 12.0(6:15) 82
  Snowshoeing1 31:18 1.35(23:07) 2.18(14:22) 1
  Total8 11:05:40 31.53 50.74 175
  [1-5]7 6:29:29

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Monday Feb 18, 2019 #

Orienteering Light race (Winter SJAMP Running) 1:18:24 [4] 11.0 km (7:08 / km)
shoes: Saucony Excursion TR12

SJAM Winter Orienteering Event
Long Advanced - Foot
8.6 km 20 Controls

Was planning on snowshoeing with my running shoes but at the last minute I just wanted to get going because it was getting cool so I just decided on the run.
Not quite fair to call this orienteering since the map, being winter-o was mostly trails, and it was quite familiar. Basically I found I could look 4 controls ahead in some spots that's well beyond my true o-ing capacity.

It was a fun course (thanks Mark and Anita) and a great venue...especially to warm up in afterwards by the outside fire pit. Foot was most definitely the fastest mode for me today.

It was even better to have on the Monday of family day. Tash and Colleen did the ski-skate Short Advanced, Andrew ski-classic Long Advanced.
Lots of group selfies afterwards

No watch or monitor so that was a bit eery but even added to the fun.
Time from the SI, hrt guess (low 4), and distance estimate based on Andrew's ski and gped.

http://ottawaoc.ca/Results/20190218_results.html

Sunday Feb 17, 2019 #

Snow Management 4:00:00 [0]

two-2 hour sessions the second of which was heavy duty but didn't run it so hr down...I'm going feel this in the upcoming days
Missed a run but this was definitely an effort

Saturday Feb 16, 2019 #

9 AM

Running 27:05 [4] 5.49 km (4:56 / km) +15m 4:52 / km
shoes: Saucony Excursion TR12

Thursday Feb 14, 2019 #

X-C Skiing (Classic) 1:15:00 intensity: (10:00 @2) + (20:00 @3) + (45:00 @4) 12.0 km (6:15 / km) +82m 6:03 / km

Valentine's Day ski with Colleen
Watch screwed so everything is guesswork...Beautiful day...Skins were great again

Wednesday Feb 13, 2019 #

8 AM

Snow Management 2:00:00 intensity: (35:00 @0) + (1:14:00 @1) + (11:00 @2) 4.4 km (27:16 / km)

2 PM

Snowshoeing 31:18 intensity: (1:10 @0) + (4:45 @1) + (10:15 @2) + (10:39 @3) + (4:29 @4) 2.18 km (14:22 / km) +1m 14:20 / km
ahr:120 max:149

6 PM

Note

OOC Training
Mudlake-Cassels
Running and snow options...with/without map

Steve ,Errol, Sheldon, Tommy G, myself

Steve, Sheldon and myself did loops of the 1800...good footing on Cassels...not great on the top loop
Errol did the snowshoe map thing
Tommy did a combo of the two with 5 surges on the loop

Running 57:00 [3] 9.0 km (6:20 / km)
shoes: Saucony Excursion TR12

Easy running on loops...tired from the day...Garmin gave out so approximates based on Sheldon's GPS

Tuesday Feb 12, 2019 #

6 AM

Running 36:53 intensity: (1 @0) + (14 @1) + (26 @2) + (16:59 @3) + (19:13 @4) 6.67 km (5:32 / km) +77m 5:14 / km
ahr:138 max:154 shoes: Saucony Excursion TR12

This was a morning where the foreboding sailor's adages abounded.
Wind from the east, red sky and ~-14C...good footing though
10 hill loops
1:30/33:54/1:28
250/ 10 loops/250
used the hr monitor this am

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