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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: fkawam

In the 7 days ending Oct 1, 2016:

activity # timemileskm+m
  Running5 5:01:07 34.67(8:41) 55.8(5:24) 153
  Orienteering2 3:09:09 7.57(25:00) 12.18(15:32) 1666 /11c54%
  Core I1 12:00
  Total7 8:22:16 42.24 67.97 3196 /11c54%
  [1-5]6 5:49:15

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SuMoTuWeThFrSa

Saturday Oct 1, 2016 #

7 AM

Core I warm up/down 12:00 [0]

Running (surge back) 1:04:50 intensity: (5 @0) + (16 @1) + (11 @2) + (12:09 @3) + (48:10 @4) + (3:59 @5) 13.96 km (4:39 / km) +36m 4:35 / km
ahr:146 max:160 shoes: mizuno wave rider 19 (45-2E)

3 PM

Orienteering 1:53:19 intensity: (1:32:20 @0) + (19:10 @1) + (1:49 @2) 5.07 km (22:22 / km) +145m 19:34 / km
ahr:80 max:111 shoes: Inov 8 Oroc 340 GTX

Rogaine practice walk with Colleen from Asticou

Thursday Sep 29, 2016 #

2 PM

Running (recovery day) 24:58 [3] 5.04 km (4:57 / km) +25m 4:50 / km
shoes: mizuno wave rider 19 (45-2E)

Wednesday Sep 28, 2016 #

6 PM

Note

OOC Training
Eric, Emily, Andrew, Cathy, Oliver, Rikkard, Steve, Stefan, Mark, Tomas, myself

Bel-Air ...OOM Street-O map

w/u
- run from WHS to Iris and Woodroffe
w/o
-10 legs...9 controls...chase in partners...1 minute head start...close/ widen gap 1:30 rec from when the chaser reached each control...I did mine solo and took 2-2:30 rec
w/d
- back to WHS

Running warm up/down 5:49 intensity: (6 @0) + (13 @1) + (54 @2) + (4:36 @3) 1.21 km (4:50 / km) +1m 4:48 / km
ahr:127 max:138 shoes: mizuno wave rider 19 (45-2E)

Running warm up/down 9:30 intensity: (16 @0) + (20 @1) + (1:05 @2) + (7:49 @3) 1.74 km (5:28 / km) +11m 5:18 / km
ahr:125 max:139 shoes: mizuno wave rider 19 (45-2E)

Running intervals (+rec) 45:00 intensity: (3:33 @0) + (7:01 @1) + (3:13 @2) + (3:51 @3) + (16:06 @4) + (11:16 @5) 7.17 km (6:17 / km) +10m 6:14 / km
ahr:135 max:162 shoes: mizuno wave rider 19 (45-2E)

Running warm up/down 8:05 intensity: (8 @1) + (55 @2) + (7:02 @3) 1.39 km (5:50 / km)
ahr:127 max:133 shoes: mizuno wave rider 19 (45-2E)

Running warm up/down 6:10 intensity: (3 @0) + (11 @1) + (15 @2) + (4:14 @3) + (1:27 @4) 1.15 km (5:23 / km) +12m 5:07 / km
ahr:133 max:143 shoes: mizuno wave rider 19 (45-2E)

Tuesday Sep 27, 2016 #

4 PM

Running warm up/down 12:50 [0] 2.4 km (5:20 / km)
shoes: mizuno wave rider 19 (45-2E)

Running intervals 19:58 [0] 3.56 km (5:37 / km)
shoes: mizuno wave rider 19 (45-2E)

Running warm up/down 11:50 [0] 2.41 km (4:54 / km) +24m 4:40 / km
shoes: mizuno wave rider 19 (45-2E)

Sunday Sep 25, 2016 #

7 AM

Running 1:32:07 [3] 15.78 km (5:50 / km) +34m 5:47 / km
shoes: mizuno wave rider 19 (45-2E)

Easy long run with brother Mike and Tash
from Mom's - old high school Pretoria loop- Mom's
10 AM

Orienteering race 1:15:50 intensity: (1:00:00 @3) + (15:50 @4) *** 7.11 km (10:40 / km) +21m 10:31 / km
spiked:6/11c shoes: red new balance trail

B-Meet...Bruce Pit
New Map by Bruce B. controlled by Karen T.
11 controls...5.0 km
-bobbles in the region of the circle for on 1,2,4,7
-good for 3,5,8,(9),10,11,
-watch stopped for 5:03 on route to 6...poor start of leg
-wiped out 2x en route to 9...not an ideal route here but safe and aside -from the difficulty in field running an wipe outs ...relatively fast
-lax for the 70 m or so from the go control
Saw Andrew in the region of 7-8...he did his first SA...and alone hurray!

Nice day...good fun...great to get on this map...hip hurts from wipeout and floor painting :(

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