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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: fkawam

In the 7 days ending May 12, 2019:

activity # timemileskm+m
  Cycling10 5:25:34 63.08(11.6/h) 101.52(18.7/h) 181
  Running1 2:59:41 20.01(8:59) 32.2(5:35) 107
  Coaching2 2:31:09 3.24 5.21 7
  Other1 45:00 1.49(30:15) 2.39(18:48) 2
  Total14 11:41:24 87.82 141.32 297
  [1-5]11 8:24:53

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MoTuWeThFrSaSu

Sunday May 12, 2019 #

6 AM

Running 2:59:41 [4] 32.2 km (5:35 / km) +107m 5:29 / km
shoes: Saucony Echelon 6

Finally the 20 mile run... perfect conditions so no excuses...two to four weeks behind where I wanted be ...still need more mind and body work past 27 km...and new shoes...no chaffing though even though I didn't use the bag balm
11 AM

Other 45:00 [0] 2.39 km (18:48 / km) +2m 18:43 / km

Mini-Intro Course and walkabout on the novice course checking the progress of the runners @March Highlands

Thursday May 9, 2019 #

7 AM

Cycling (commute-outreach) 45:00 [2] 14.5 km (19.3 kph)

8 AM

Coaching (outreach u/d and instruct) 1:30:00 [0]

11 AM

Cycling (commute-outreach) 49:36 [2] 14.18 km (17.2 kph) +18m

Wednesday May 8, 2019 #

6 PM

Note

OOC Training
Watts Creek
T2T Third session:
Zoë , Nadia , Hayden ,

RALF-regs:
Rikard, Robbie (bike), Colleen (bike), Tommy, Natasha, Mark, Cathy, Andrew, Sheldon, Jeff (bike)...
myself (coaching)

w/u
-Lakeview to Ravines/little bridge
- run creek path and marked woods loop
w/o
- Option 1:
10xlength of creek path & woods section...3 pavedpath sction options40 min max
-Option 2: T2T
-6xlength of woods section...3 paved path section options
-4 x length of creek path
Bike Option
- 8xCorkstown-Acres with 30 sec rec ~1.9 km each
Road Option
- 6 x east creek - bridge to Corkstown Road ~900 m each...faster btwn creek and bridge (~300 m pick up of the 900 m stretch)
w/d
-back to Lakeview
- walk jog back to FRP

Coaching 13:16 [0] 1.73 km (7:41 / km) +1m 7:39 / km
shoes: Saucony Excursion TR12

Coaching 47:53 [0] 3.49 km (13:44 / km) +6m 13:37 / km
shoes: Saucony Excursion TR12

Tuesday May 7, 2019 #

Note

Lots of work Cyco -in today
7 AM

Cycling (commute) 26:32 intensity: (14 @0) + (22 @1) + (4:48 @2) + (20:23 @3) + (45 @4) 10.05 km (22.7 kph) +28m
ahr:128 max:141

10 AM

Cycling (commute) 26:35 intensity: (8 @0) + (11 @1) + (6:24 @2) + (19:52 @3) 8.83 km (19.9 kph) +34m
ahr:125 max:138

1 PM

Cycling (commute) 12:39 intensity: (5 @1) + (4:44 @2) + (7:50 @3) 4.09 km (19.4 kph) +14m
ahr:124 max:138

Cycling (commute) 32:49 [3] 10.53 km (19.3 kph) +53m

7 PM

Cycling (commute) 4:43 [3] 1.62 km (20.6 kph) +1m

9 PM

Cycling (commute) 39:40 [2] 11.72 km (17.7 kph) +11m

Monday May 6, 2019 #

2 PM

Cycling (commute) 38:00 [2] 10.5 km (16.6 kph) +22m

7 PM

Cycling (commute) 5:00 [2] 1.5 km (18.0 kph)

9 PM

Cycling (commute) 45:00 [2] 14.0 km (18.7 kph)

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