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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: fkawam

In the 7 days ending Apr 29, 2017:

activity # timemileskm+m
  Orienteering2 2:13:09 7.87(16:55) 12.67(10:31) 1129 /17c52%
  Cycling3 1:41:10 24.22(14.4/h) 38.98(23.1/h) 131
  Other2 1:35:29 2.63 4.23 57
  Running1 24:02 3.16(7:36) 5.09(4:44) 24
  Core1 10:00
  Total8 6:03:50 37.88 60.96 3249 /17c52%
  [1-5]6 4:16:49

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SuMoTuWeThFrSa

Saturday Apr 29, 2017 #

5 PM

Orienteering 1:06:08 intensity: (10 @0) + (5:36 @1) + (9:46 @2) + (27:59 @3) + (22:37 @4) 6.53 km (10:08 / km) +70m 9:37 / km
ahr:131 max:154

Trariining on course set by Alex B. @ Timm Drive North....(Ivan, Cristina, Alex, Tommy, Robbie, Marketa, Mary-Ellen, Paul, Jeff, Colleen and myself out)
16 controls...6.6 km....Arranged to stop @ 1hour...~61 minutes @ 12 so came back...

Cool day ~13 C but lovely out
Thanks Alex

Friday Apr 28, 2017 #

12 PM

Core 10:00 [0]

Running 24:02 [4] 5.09 km (4:44 / km) +24m 4:37 / km
shoes: mizuno wave rider 19 (45-2E)

1 PM

Other (strength-demolition time) 40:00 [0]

Wednesday Apr 26, 2017 #

6 PM

Note

OOC Training
Sportsplex
(16) Rorry, Stefan, Alex, Sheldon, Cathy, Mark, Oliver, Jeff. (bike), Steve, Errol., Ivan, Jennie, Emil, Rikard, Colleen (different loops), myself (coaching)
Used Jennie's running map course from last year
w/u
- start to control 4
w/o
Intervals
1. 4 to 6 (1 min)
2. 6 t0 9 (1min)
3. 9 to 11 (1min)
4. Gear change...11 to 12 then pick up 12 to finish (jog to Confed fields)
5. 4 x field perimeter with 1 min rec btwn each...switching directions
w/d
back to start...some helped with LTO control pick up

Cycling (Purple) 16:24 intensity: (13 @0) + (51 @1) + (1:10 @2) + (14:10 @3) 6.07 km (22.2 kph) +30m
ahr:128 max:138

7 PM

Cycling (Purple) 16:57 intensity: (5 @0) + (31 @1) + (4:58 @2) + (10:52 @3) + (31 @4) 6.09 km (21.6 kph) +5m
ahr:125 max:147

Tuesday Apr 25, 2017 #

2 PM

Other (woods walk) 55:29 [0] 4.23 km (13:08 / km) +57m 12:18 / km

Monday Apr 24, 2017 #

12 PM

Cycling (Red) 29:33 intensity: (9 @0) + (3:39 @1) + (6:43 @2) + (19:02 @3) 11.02 km (22.4 kph) +56m
ahr:121 max:136

Cycling (Red) 20:51 intensity: (9 @0) + (1:09 @1) + (8:16 @2) + (11:17 @3) 8.8 km (25.3 kph) +39m
ahr:120 max:132

Cycling (Red) 17:25 intensity: (5 @0) + (1:10 @1) + (11:25 @2) + (4:45 @3) 7.0 km (24.1 kph) +1m
ahr:117 max:132

Sunday Apr 23, 2017 #

10 AM

Orienteering race 1:07:01 intensity: (41 @0) + (2:18 @1) + (6:02 @2) + (33:51 @3) + (24:09 @4) 6.14 km (10:55 / km) +42m 10:33 / km
ahr:133 max:157 spiked:9/17c shoes: Inov 8 Oroc 340 GTX

B Meet
Short Advanced 4.4 km 17 controls
March Highlands

About the same as last week only two much bigger screw ups...
Plantar Fascia hurt again at the end but not as much as on Monday,Tuesday and Wednesday...

Beautiful warm day...

Thanks Jennie and Steve for a fun day

Short Adv. - Splits

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