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Attackpoint - performance and training tools for orienteering athletes

Training Log: fkawam

In the last 7 days:

activity # timemileskm+m
  Running5 4:39:38 31.43(8:54) 50.58(5:32) 152
  Core I4 1:25:00
  Stationary Bike1 20:00
  Total8 6:24:38 31.43 50.58 152
  [1-5]6 4:54:15
«
1:37
0:00
MoTuWeThFrSaSu

Sunday Dec 4 #

7 AM

Note

Route to Christmas Day 4 (fk)
http://news.worldofo.com/2016/12/04/route-to-chris...

Holy .... what a mass of trails!
Decided on the trail junction cluster to the left for the attackpoint...far away but one of the trails leads right to the control (control at the end). My thinking on the route was big paths near the line...makes for a lot of turns & not sure if I could have carried this out but this seems like the best shot for me.
Interesting to see that Emily was almost 3 minutes back on this leg yet ended up doing so well in the race.
9 AM

Note

OOC Sunday Run
Mer Bleue

Sheldon, David (+ Luna!), Joelle (+ group), Mark, Anita, Andrew, Cathy, Paul, Mary-Ellen, Petr, Colleen, Andrew K and myself

Running 1:34:15 16.03 km (5:53 / km) +33m 5:49 / km
ahr:127 max:151 shoes: Saucony Grid Stratos TR2 GTX

Saturday Dec 3 #

7 AM

Note

Route to Christmas Day 3 (fk) [ Hungary WUOC 2016 2700 m leg3]
(total time spent ~ 8 minutes)
http://news.worldofo.com/2016/12/03/route-to-chris...
Pretty quickly decided the attackpoint would be the man-made object on the trail just past the control...From that point on my thinking was mainly trails breaking away from trails at major junctions...aiming for the central railroad crossing then going around the hill to the right on trails (big bulge but fast running and safe navigating for me)

Robbie, Robbie, Eric....How did you guys actually run this one?
8 AM

Core I 15:00 [0]

Running 43:34 9.04 km (4:49 / km) +41m 4:43 / km
ahr:142 max:152 shoes: mizuno wave rider 19 (45-2E)

Friday Dec 2 #

6 AM

Core I 25:00 [0]

Running 23:44 5.19 km (4:35 / km) +26m 4:28 / km
ahr:141 max:157 shoes: mizuno wave rider 19 (45-2E)

9 AM

Note

Route to Christmas Day 2 (fk)
(10 minutes)
http://news.worldofo.com/2016/12/02/route-to-chris...

Decided on the tip of the large lake as the attackpoint. Then just tried to stay in flat areas and go by some main features and ravines so that I'd be sure I was on track...I think this would tricky for me to actually do however...Oh if only I was a 16 year old Norweigan!

Thursday Dec 1 #

10 PM

Note

Brain Candy time of year....
Route to Christmas Day 1 (fk)
(Spent ~20 min ..getting used to routine and route inputting/viewing routine again)
http://news.worldofo.com/2016/12/01/route-to-chris...
Went wide to the right at the start (I see now I probably could have handled straight leftish to the first trail) then wide to the right near 8 ...I think the latter was good: more trail not so bad climb ...the rest was pretty much the same as many people...boulder near fence as attackpoint.

Wednesday Nov 30 #

6 AM

Core I 30:00 [0]

6 PM

Note

OOC Training
Mudlake-Cassels
Steve, Sheldon, Oliver, Mark, Andrew, myself
w/u
-Frank Ryan to Mudlake via Regina and path starting @ bridge
w/o
- 2 sets of ... 4 x 200 on Cassels ; Cassels to Bridge via trail ~ 900m (short rec) back
[the 200's either before or after trail runs to bridge and back]
*There was a group of Beavers (young scouts) out for a night walk during our trail portions...neat

w/d
back to Frank Ryan via Britannia Rd. / Poluin

Running warm up/down 15:35 2.56 km (6:05 / km) +1m 6:04 / km
ahr:113 max:133 shoes: mizuno wave rider 19 (45-2E)

Running intervals 39:08 5.45 km (7:11 / km) +1m 7:11 / km
ahr:129 max:156 shoes: mizuno wave rider 19 (45-2E)

Running warm up/down 13:16 2.2 km (6:01 / km) +24m 5:42 / km
ahr:126 max:133 shoes: mizuno wave rider 19 (45-2E)

Tuesday Nov 29 #

7 AM

Running 50:06 10.11 km (4:57 / km) +26m 4:54 / km
ahr:136 max:151 shoes: mizuno wave rider 19 (45-2E)

Used new Canadian Tire $10 grippers...good but I don't think I really needed them...nice temp...bit windy going east

Monday Nov 28 #

6 AM

Core I 15:00 [0]

6 PM

Stationary Bike 20:00 [1]

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