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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: fkawam

In the 7 days ending Jun 12, 2013:

activity # timemileskm+mload
  Running5 2:57:34 19.88(8:56) 32.0(5:33) 92619.6
  Core2 1:00:00
  Orienteering1 50:04 3.28(15:17) 5.27(9:30) 15136.5
  Andrew Running3 31:17 3.04(10:18) 4.89(6:24) 862.6
  Cycling1 31:00 6.97(4:27) 11.21(2:46) 2762.0
  Total9 5:49:55 33.16 53.37 142880.7
  [1-5]8 4:49:35

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ThFrSaSuMoTuWe

Wednesday Jun 12, 2013 #

6 AM

Core (c3) 30:00 [0]

5 PM

Andrew Running (4 loops) 13:25 [2] 2.2 km (6:06 / km)
shoes: merrill - trail shoes

6 PM

Note

OOC Workout : Lincoln Heights Field / S- Loop

Errol, Steve, Alex, Jeff, Randy, myself

w/u
run to richmond bridge sw side
w/o
3 x 300 with 45 s between the first two and 30 s between the last two ... on the section of bike path going under Richmond road (top of one hill down the dip to the top of the other)
5 min rest
3 x 500 same rest as above @ 5 km race pace
…on the 500 m loop of bike path between the parkway, mud lake and Lincoln Heights Road
5 min rest
Errol, Steve, Randy and myself
5-7 x 500 45 sec rec @ 10 km race pace until tagged out by Jeff or Alex

5min + walk to the "5" painted on the bike path (towards the river)...
Alex
- "5" to "6" going east on the bike path...1000 m sub 3:40...
- rest walk 1/2 way back to the underpass
- hard back past #5 then continue to the grass loop where you would get your moving controls....
Jeff
- "5" to "6" going east on the bike path...1000 m sub 3:40...with Alex then continue back at same pace past #5 then continue to the grass loop where you would get your moving controls
w/d
run back to lot

Running warm up/down 14:29 intensity: (5 @0) + (1:12 @1) + (2:54 @2) + (10:18 @3) 2.23 km (6:29 / km) +5m 6:25 / km
ahr:125 max:139 shoes: Asics Gel Lyte 33

Running intervals 38:51 intensity: (8:30 @1) + (2:38 @2) + (1:41 @3) + (11:09 @4) + (14:53 @5) 5.8 km (6:42 / km) +2m 6:41 / km
ahr:140 max:171 shoes: Asics Gel Lyte 33

Running warm up/down 16:12 intensity: (2 @1) + (10 @2) + (3:46 @3) + (9:41 @4) + (2:33 @5) 2.73 km (5:56 / km) +21m 5:43 / km
ahr:145 max:166 shoes: Asics Gel Lyte 33

Tuesday Jun 11, 2013 #

5 PM

Andrew Running 10:33 [2] 1.59 km (6:39 / km) +1m 6:38 / km
shoes: merrill - trail shoes

6 PM

Running warm up/down 6:07 intensity: (14 @1) + (31 @2) + (4:24 @3) + (58 @4) 1.22 km (5:02 / km) +11m 4:49 / km
ahr:131 max:146 shoes: red new balance trail

Orienteering race (score-O) 50:04 intensity: (6:45 @1) + (13:13 @2) + (18:01 @3) + (11:09 @4) + (56 @5) 5.27 km (9:30 / km) +15m 9:22 / km
ahr:126 max:161 shoes: red new balance trail

11 controls....pretty good for me I guess...After reviewing my hesitations probably would have only been able to get 14 in the 50 minutes at best
Very wet...so much so that the indistinct marsh in the south end near 10 and 11 was easy to run through ...saw a deer running on a patch of marsh that lined up with these controls and was able to run there to successfully attack these controls...

Monday Jun 10, 2013 #

5 PM

Andrew Running 7:19 [2] 1.1 km (6:39 / km) +7m 6:27 / km
shoes: mizuno wave rider 15

Cycling 31:00 [2] 11.21 km (2:46 / km) +27m 2:44 / km
shoes: mizuno wave rider 15

Sunday Jun 9, 2013 #

12 PM

Core (c3) 30:00 [0]

Running (short fartlek) 28:20 intensity: (1:24 @1) + (2:15 @2) + (13:38 @3) + (10:15 @4) + (48 @5) 5.01 km (5:39 / km) +12m 5:35 / km
ahr:134 max:163 shoes: mizuno wave rider 15

Knee was hurting alot right off the bat so started doing short strides with 30 m walk and gradually worked up to jogs in between the surges
In total about 1 km of hard running, 1 km of moderate running the rest easy running
Iced afterwards...seemed better

Saturday Jun 8, 2013 #

9 AM

Running 47:42 intensity: (15 @0) + (16 @1) + (1:03 @2) + (3:37 @3) + (32:52 @4) + (9:39 @5) 10.01 km (4:46 / km) +23m 4:43 / km
ahr:150 max:167 shoes: mizuno wave rider 15

Thursday Jun 6, 2013 #

5 PM

Running 25:53 [3] 5.01 km (5:10 / km) +18m 5:05 / km
shoes: mizuno wave rider 15

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