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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: fkawam

In the 7 days ending Jun 22, 2016:

activity # timemileskm+m
  Running5 4:34:42 29.44(9:20) 47.38(5:48) 228
  Orienteering2 2:06:29 10.19(12:25) 16.4(7:43) 6515 /27c55%
  Other1 50:00
  Cycling1 47:48
  Core2 23:00
  Total8 8:41:59 39.63 63.77 29315 /27c55%
  [1-5]8 7:56:39

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ThFrSaSuMoTuWe

Wednesday Jun 22, 2016 #

6 PM

Note

OOC Traiining
Frank Ryan and Woodroffe HS
(12) Colleen, Jennie, Tomas, Mykyta, Errol, Rikkard, Cathy, Andrew, Dmitri, Tommy, Mark, myself

w/u
run to WHS rough field
w/o
- 20 short intervals with lots of recovery (equal if over a minute or double if under minute)
Set Details:
- from hill in rough open west of track winding through field to the south to hole in the fence at the east end of the track...3 reps
- 5 x 200 m on track
- perimeter of east block of WHS going up/down all stair cases (5 reps)
- 3 x pedestrian bridge lengths
- 4-half loops of the woods from the end of Ivanhoe
Walk jog as a group between sets

w/d
- 2 loops of grass field in park

Running warm up/down 10:50 intensity: (3:47 @0) + (1:44 @1) + (2:25 @2) + (2:47 @3) + (7 @4) 1.28 km (8:27 / km) +7m 8:14 / km
ahr:100 max:142

Running intervals (+rec) 59:12 intensity: (15:02 @0) + (9:01 @1) + (9:01 @2) + (15:40 @3) + (10:28 @4) 6.44 km (9:12 / km) +18m 9:04 / km
ahr:113 max:151

Running warm up/down 6:06 intensity: (9 @0) + (24 @1) + (5:31 @2) + (2 @3) 0.89 km (6:50 / km) +1m 6:48 / km
ahr:113 max:123

Tuesday Jun 21, 2016 #

Event: OOC Summer Solstice #3 Timm Drive
 

Cycling warm up/down 24:59 intensity: (48 @0) + (5:48 @1) + (13:51 @2) + (4:32 @3)
ahr:110 max:127

Orienteering race 59:49 intensity: (1:54 @0) + (6:17 @1) + (16:06 @2) + (25:12 @3) + (10:20 @4) 6.89 km (8:41 / km) +23m 8:32 / km
ahr:123 max:156 spiked:15/27c shoes: Saucony Grid Stratos TR2 GTX

B-Meet Solstice #3 Set by Steve and Anne @ Timm Drive South

Made a plan but in hindsight it should have been tweaked...I should have opted for 37 instead of 38....and should have started on the west side with Evan's start (33)....

Lost way too much time at 38...twice! ...but corrected and modified well. In the end I got 16 controls (one messy) but the 15/27 doesn't reflect the royal 38 screw up!

Probably well off the goal of 700 points but I had fun...Thanks Steve and Anne

Cycling warm up/down 22:49 intensity: (12 @0) + (40 @1) + (11:42 @2) + (10:15 @3)
ahr:120 max:138

Monday Jun 20, 2016 #

4 PM

Other (brush cutting) 50:00 [1]

Cutting up and clearing the Manitoba Maple branch hanging over the street that finally broke in the wind
5 PM

Core 8:00 [0]

Running hills (Clarenda) 29:04 intensity: (16 @0) + (16 @1) + (4:57 @2) + (13:13 @3) + (10:22 @4) 5.46 km (5:20 / km) +70m 5:00 / km
ahr:133 max:152 shoes: Saucony Grid Stratos TR2 GTX

Sunday Jun 19, 2016 #

Event: OOC Bike-O (Runners also welcome)
 
7 AM

Running (with pick-ups) 39:15 [4] 8.01 km (4:54 / km) +19m 4:50 / km
shoes: Saucony Omni 12

11 AM

Orienteering race (Mountain Bike-O) 1:06:40 [2] 9.51 km (7:01 / km) +42m 6:52 / km

Bike-O B-Meet
Lac Beauchamp
Intermediate 14 controls 5.1 km

First time mountain biking on real trails and first bike-O. There were a few iffy spots for me on the bike but I got through with Natasha my biking sherpa running by my side.

I'm not going to even attempt to determine the ratio of spiked controls. Heart rate never felt that high and I rarely get out of zone 2 on the bike...so..

It was fun...Thanks Tanya, Mark and crew

Intermediate - Splits

Saturday Jun 18, 2016 #

6 AM

Core 15:00 [0]

Running 1:47:36 intensity: (12 @0) + (33 @1) + (2:28 @2) + (1:23:37 @3) + (20:46 @4) 21.11 km (5:06 / km) +108m 4:58 / km
ahr:134 max:150 shoes: Saucony Omni 12

For the experimental farm loop part...1:39:17...(19.46)...then extra bits to get to 21.1...(half marathon)...
Tried to keep it in zone 3...occasional blips in 4 until last 2 km
So this means the route distance is off...(19.77 +19.46) /2 = 19.615 =19.62
Route splits...49:54 / 49:24...mostly after Carlington Hill

Thursday Jun 16, 2016 #

7 AM

Running 22:39 [3] 4.18 km (5:25 / km) +5m 5:23 / km
shoes: Saucony Grid Stratos TR2 GTX

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