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Training Log: fkawam

In the last 7 days:

activity # timemileskm+m
  Running4 2:47:46 20.14(8:20) 32.41(5:11) 472
  Orienteering1 1:59:40 4.38(27:21) 7.04(17:00) 13
  Core I1 10:00
  Orienteering Light1 8:32 0.35(24:06) 0.57(14:58)
  Total7 5:05:58 24.87 40.02 485
  [1-5]5 2:57:46
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Wednesday May 24 #

Note

World Orienteering Day Report

Part 1: Woodroffe HS

Three Phys. Ed. Classes went in groups or singles over the 800 m course around the school...Course times varied from 5:14 to 17 minutes....
Totals...44 girls, 2 teachers and me....47...Worked well...
Details on the rest as they come in....I think I might need a few more WOD maps!

Part 2: Nepean HS Outreach: Carlington Park
Here we had 20 students come in from Nepean High School to do a guided - intro to O style clinic-course of 12 controls and 2.7 km

Part 3: Orienteering Ottawa Free Special Event

String-O...There were at least 32 starts on the string o....I'm sure there were many more not recorded under multiple passes of the course...Not sure of the distribution on the short (220 m) vs the long (340 m) courses

WOD Classic O with Intro to Orienteering Guided Course (optional)
Here there were 52 starts....20 on the intro to O and 32 just doing the course

Line-O
Here 24 people challenged the line-O many gave me some great feedback to improve the course-event style...

In total for the PM session 86 + people...with 106 + starts (multiple courses)
...we even had someone come in from Montreal...

Day totals....153 + people...better distribution across all demographics and setting this year though...
More details to come in the club report in a few days...thanks to all who came out and those who helped out...

Perhaps this would be a good permanent site for our WOD event in future years...lots of possibilities in this area

My running around later


Tuesday May 23 #

6 AM

Core I 10:00 [3]

9 AM

Running 27:13 intensity: (5:00 @1) + (13:13 @3) + (9:00 @4) 5.0 km (5:27 / km) +29m 5:17 / km
shoes: New balance 910 trail

Quick little run at Carlington putting final touches on the day

13:13 stop time putting out ribbons...1 km out to string-o @ 4:33 - 5 min easy running on the string o (total 11 minutes) then 1 km back to lot @ 4:02

Monday May 22 #

1 PM

Orienteering 1:59:40 [0] 7.04 km (17:00 / km) +13m 16:50 / km
shoes: Inov 8 Oroc 340 GTX

Working on the Barrens O-fest training map laying ribbons and checking out areas...today from Thomas Dolan
Saw Alex checking out the updated map with the MTB trail....peaked at the map a bit...might have to rethink some areas I was thinking about
Walked most of the way...lots of mosquitoes, but like at the cottage yesterday, not really biters...
Oh yeah...found a brand new canoe stashed by one of big lakes

Sunday May 21 #

8 AM

Running (left) 26:50 [3] 5.04 km (5:20 / km) +103m 4:50 / km
shoes: New balance 910 trail

far bottom of grebowski hill

Saturday May 20 #

3 PM

Running (right) 54:49 [3] 10.22 km (5:22 / km) +248m 4:47 / km
shoes: New balance 910 trail

Kartuzy Bleski T-Junction

Friday May 19 #

9 AM

Orienteering Light (WOD String Long) 5:28 [0] 0.35 km (15:43 / km)

Orienteering Light (WOD String Short) 3:04 [0] 0.22 km (13:49 / km)

11 AM

Running 24:47 [3] 4.88 km (5:04 / km) +31m 4:55 / km
shoes: mizuno wave rider 19 (45-2E)

Running intervals (on the WOD PM course) 15:45 [4] 3.34 km (4:43 / km) +46m 4:25 / km
shoes: mizuno wave rider 19 (45-2E)

Light short intervals

Running 18:22 [4] 3.93 km (4:40 / km) +15m 4:35 / km
shoes: mizuno wave rider 19 (45-2E)

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