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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: fkawam

In the 7 days ending Aug 21, 2016:

activity # timemileskm+m
  Running5 5:59:30 41.67(8:38) 67.07(5:22) 245
  Paddling1 4:12:05 13.93(18:06) 22.42(11:15) 33
  Total6 10:11:35 55.61(11:00) 89.49(6:50) 278
  [1-5]6 9:33:46

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MoTuWeThFrSaSu

Sunday Aug 21, 2016 #

6 AM

Running 2:13:46 [3] 26.2 km (5:06 / km) +55m 5:03 / km
shoes: Saucony Omni 12

To the first locks at the Canal and the Ottawa river ...pretty even to 20 km then fell apart and took a bit of a short cut at the end on the way back.
C • You beast! 1

Saturday Aug 20, 2016 #

10 AM

Running (cottage left) 40:21 [4] 8.17 km (4:56 / km) +119m 4:36 / km
shoes: Saucony Omni 12

St. Amand

Friday Aug 19, 2016 #

9 AM

Paddling 3:47:37 [1] 20.02 km (11:22 / km) +27m 11:18 / km

Canoe adventure with Colleen from the cottage to the Chippewa Lodge then down the river towards Combermere just past the bay.
Then back to Ski Island for a 40 minute break of swimming and laying in the sun before paddling home (below)...

Paddling 24:28 [1] 2.41 km (10:10 / km) +6m 10:02 / km

Wednesday Aug 17, 2016 #

6 PM

Note

OOC Training
Big group out tonight (18) in the Beaver Pond / Lime Kiln Trail Network of StonySwamp
Barry, Katie, Dmitri, Andrew, Cathy, Randy, Steve, Errol, Robbie, Tommy, Michael-Kristi-Evan-Lukas Raz, Natasha, Mark, Stefan, myself
w/u
P9-Waypoint H
w/o
2 x (1 min - 2 min- 3min-2min-1 min ) with 1 min rest (standing or slow jog) on trails woods or both
w/d
Waypoint H to Lime Kiln via D-E and the bumpy trail through to A and P10/P9

Running warm up/down 9:34 [0] 1.58 km (6:04 / km) +6m 5:57 / km
shoes: red new balance trail

Running intervals 28:15 [0] 4.34 km (6:31 / km) +1m 6:30 / km
shoes: red new balance trail

Running warm up/down 26:24 [3] 3.64 km (7:16 / km)
shoes: red new balance trail

Tuesday Aug 16, 2016 #

7 AM

Running 54:00 [3] 9.13 km (5:55 / km) +30m 5:49 / km
shoes: Saucony Omni 12

Down to the jetty -
10 x jetty intervals with ~1:20 jog rec btwn each
Jog back
Messed up the watch a couple of times so totals corrected

Monday Aug 15, 2016 #

6 AM

Running (mixed run) 1:07:10 [4] 14.02 km (4:48 / km) +34m 4:44 / km
shoes: Saucony Omni 12

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