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Attackpoint - performance and training tools for orienteering athletes

Training Log: fkawam

In the last 7 days:

activity # timemileskm+m
  Orienteering1 4:31:10 7.99(33:57) 12.85(21:06) 2
  Running4 4:05:39 30.47(8:04) 49.04(5:01) 352
  Cycling1 1:42:00
  Core I2 25:00
  Total7 10:43:49 38.46 61.89 354
  [1-5]6 8:16:04
«
4:31
0:00
ThFrSaSuMoTuWe

Tuesday Aug 22 #

8 AM

Running 33:29 intensity: (22:14 @3) + (11:15 @4) 6.8 km (4:55 / km) +27m 4:50 / km
shoes: blue wave rider 19 45 D

Down to Cassels via Britannia to check out repair store...4 lengths of 1:1 posts - back via Poulin
What started as a run in a light sprinkles turned to torrential downpour for with thunder and lightning about 15 min

Monday Aug 21 #

7 AM

Core I (dynamic and floor) 10:00 [0]

11 AM

Note

Utilitarian bike riding today for tasks for off day - cross training...clock time 4:30 hours....cycling done in sections ~ z 2

Cycling 1:42:00 [2]

15:06 - 14:01 -66:28 - 6:25

Sunday Aug 20 #

10 AM

Orienteering (field work) 4:31:10 intensity: (2:02:45 @0) + (1:59:21 @1) + (20:05 @2) + (8:59 @3) 12.85 km (21:06 / km) +2m 21:05 / km
ahr:90 max:139 shoes: New balance 910 trail

Session 2 field work @ Shirley's Bay for Oct 1 event

Saturday Aug 19 #

7 AM

Running 1:42:11 intensity: (51:11 @3) + (51:00 @4) 20.2 km (5:04 / km) +34m 5:01 / km
shoes: Inov 8 Oroc 340 GTX

Dropped a book at the library and then went on to the SJAM to the POW bridge path fork...then back along the bike path home...only about 100 m than going along the bike path and back.
This week the goal was 18-22 km keeping a comfortable sustainable fun pace....unlike the zone 3 crap of last week...settled in pretty quickly to 5:05

Initially thought it was going to be very humid but the breeze was nice along the river...still a sweaty one though...hr estimates...probably high 3 low 4 most of the time

Friday Aug 18 #

10 AM

Running 46:43 [3] 9.03 km (5:10 / km) +11m 5:09 / km
shoes: New balance 910 trail

Run from park near Centenial College. Discovered a reservoir about the same perimeter as Carlington in a really nice park with some woods and big fields with hydro lines. Ran down the long grass hydro line parallel to warden then back up Warden to the College...Very hot and humid ...tired. Did some core and funnies afterwards while waiting for Colleen

Core I warm up/down 15:00 [0]

Thursday Aug 17 #

9 AM

Running (workout) 1:03:16 intensity: (32:16 @3) + (31:00 @4) 13.01 km (4:52 / km) +280m 4:23 / km
shoes: blue wave rider 19 45 D

A warm up consisting of about 2 km to Crestview, a pace-setting lap on the school red cinder track (which was a bit fast) then down to Cassandra for the 1200 m horseshoe hill loop...
WO...5x horseshoe( ~1200) with jpg down to complete the loop
Ave ~ 5:50 per loop and about 2:40 down hill jog rec

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