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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: fkawam

In the 7 days ending Oct 23, 2016:

activity # timemileskm+m
  Orienteering2 3:28:28 7.88 12.68 311
  Core4 1:20:00
  Other1 35:00
  stretching1 10:00
  Total6 5:33:28 7.88 12.68 311
  [1-5]2 3:55:42

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MoTuWeThFrSaSu

Sunday Oct 23, 2016 #

10 AM

Note

Rogaine control pIckup and Hike with Andrew from Chemin des Mines/Cite des Jeunes side street

Orienteering (control pickup) 21:10 intensity: (1:10 @1) + (20:00 @2)

Other (hking) 35:00 [1]

Saturday Oct 22, 2016 #

12 PM

Orienteering race (3h Rogaine) 3:07:18 intensity: (7:46 @0) + (1:00:29 @1) + (55:00 @2) + (47:05 @3) + (16:58 @4) 12.68 km (14:46 / km) +311m 13:09 / km
ahr:114 max:157 shoes: Inov 8 Oroc 340 GTX

Now my family Rogaine set is complete...did the 3 hour with Colleen...Team Greenhouse Gases came second in the Coed division....and 6th overall for the 3 h....hurray!
We had a plan to do the first 8 controls and then judge from there which would have been the best of three options to pursue based on time left.
...these first 8 went well (except a little delay to drain shoes just before taking 71 and a little overshoot on 43)
We took the middle option and got the higher point controls (80-75-65)...a little overshoot on 80 and 75 though)..
Time was tight but instead of bailing we decided to get three more controls ..in the end our extra controls vs the penalty (80 pts 7:17) was worth it...
At best we planned to take 18-20 controls and got 15 so things went well..
Many memorable experiences and meetings in the woods...
(...and now our team has a tag line too!)
6 hour next year against Connell's?
Great fun thanks Linda and Randy for a great event on a less than ideal day

Friday Oct 21, 2016 #

9 AM

Core 30:00 [0]

Thursday Oct 20, 2016 #

7 AM

Core 15:00 [0]

Left thigh feeling better...ironically the "good one" felt worse in the exercises...

Wednesday Oct 19, 2016 #

6 PM

Note

OOC Training
Frank Ryan
Steve, Errol, Oliver, Cathy, Jennie, Tomas, Eric, Ivan (first time!) myself (coaching only)

w/u
-20 control descriptions to find in the park...it was supposed to be in order but the group morphed this into a score -o
w/o
3 x (3 loop with 30 sec btwn ech)
Set 1: Forest loop (~500m)
Set 2: Park Perimeter loop (~500 m)
Set 3: Maplewood road loop (~400m)
The pace was supposed to be even for all three intervals per set and the number of paces per interval were to be counted
Regrouping for recovery btwn sets (~5min)
w/d
-first 10 controls of w/u...in order!

PS: The cairn was destroyed Thursday AM ...;(

Tuesday Oct 18, 2016 #

6 AM

Core 20:00 [0]

stretching 10:00 [0]

Monday Oct 17, 2016 #

6 AM

Core 15:00 [0]

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