Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: NatKawam

In the 7 days ending Sep 21:

activity # timemileskm+m
  Running3 1:21:54 9.02(9:05) 14.52(5:38) 89
  Orienteering1 53:16 3.47(15:22) 5.58(9:33) 20
  Total4 2:15:10 12.49(10:49) 20.1(6:43) 109

«»
0:53
0:00
» now
SuMoTuWeThFrSa

Wednesday Sep 18 #

6 PM

Running warm up/down (RALF) 15:00 [1] 2.65 km (5:40 / km) +35m 5:19 / km
shoes: New Balance M1400V6

RALF warm up in Frank Ryan Park woods for a cap time of 15'. Had to place a flag first for the other runners and then continue running around in the woods for the remainder 15'.

Running intervals (RALF) 31:05 [3] 5.35 km (5:49 / km) +2m 5:48 / km
shoes: New Balance M1400V6

10 x 400m road loop with exercise in between each one. 400m intervals at own pace, whatever feels good.

Loop 1: 1:34 (4:02/km) - 0.39km
Loop 2: 1:38 (4:20/km) - 0.38km
Loop 3: 1:32 (3:34/km) - 0.41km
Loop 4: 1:41 (4:33/km) - 0.37km
Loop 5: 1:29 (3:32/km) - 0.42km
Loop 6: 1:47 (4:40/km) - 0.38km
Loop 7: 1:50 (4:36/km) - 0.40km
Loop 8: 1:52 (4:43/km) - 0.40km
Loop 9: 1:49 (4:30/km) - 0.41km)
Loop 10: 1:55.6 (4:51/km) - 0.40km

Strides on grass - 0.67km

Exercises: (can't remember the exact order)
-Plank 1min
-Step ups 1 min
-High Knees 1 min
-Leg swings/scissors 1 min
-Karaoke's 1 min
-Lunge walks 1 min
-1 leg balance exercise/ w/ Robbie - 2 mins
-Good mornings w// Clara + 10lbs med ball - 2 mins
-Candle sticks/legs back - 1 min
-Med ball toss w/ Robbie - 2 mins
7 PM

Running warm up/down (RALF) 2:50 [1] 0.52 km (5:27 / km)
shoes: New Balance M1400V6

Easy warm down to pick up control set out during warm up.

Monday Sep 16 #

5 PM

Running (Gatineau) 32:59 [2] 6.0 km (5:30 / km) +52m 5:16 / km
shoes: New Balance M1400V6

Run with Robbie up in Gatineau on an old rogaine map. Saw two big Ravens scavenging!!! Very rare - so cool!!!

Sunday Sep 15 #

10 AM

Orienteering 53:16 [1] 5.58 km (9:33 / km) +20m 9:23 / km
shoes: New Balance M1400V6

Parc Moussette - Classic Meet. Ran/walked with mum :)

« Earlier | Later »