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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: fkawam

In the 7 days ending Aug 20, 2017:

activity # timemileskm+m
  Orienteering2 5:37:15 11.11(30:22) 17.87(18:52) 120
  Running4 4:12:17 31.37(8:03) 50.48(5:00) 419
  Core I1 15:00
  Total6 10:04:32 42.47 68.35 539
  [1-5]6 7:46:47

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MoTuWeThFrSaSu

Sunday Aug 20, 2017 #

10 AM

Orienteering (field work) 4:31:10 intensity: (2:02:45 @0) + (1:59:21 @1) + (20:05 @2) + (8:59 @3) 12.85 km (21:06 / km) +2m 21:05 / km
ahr:90 max:139 shoes: New balance 910 trail

Session 2 field work @ Shirley's Bay for Oct 1 event

Saturday Aug 19, 2017 #

7 AM

Running 1:42:11 intensity: (51:11 @3) + (51:00 @4) 20.2 km (5:04 / km) +34m 5:01 / km
shoes: Inov 8 Oroc 340 GTX

Dropped a book at the library and then went on to the SJAM to the POW bridge path fork...then back along the bike path home...only about 100 m than going along the bike path and back.
This week the goal was 18-22 km keeping a comfortable sustainable fun pace....unlike the zone 3 crap of last week...settled in pretty quickly to 5:05

Initially thought it was going to be very humid but the breeze was nice along the river...still a sweaty one though...hr estimates...probably high 3 low 4 most of the time

Friday Aug 18, 2017 #

10 AM

Running 46:43 [3] 9.03 km (5:10 / km) +11m 5:09 / km
shoes: New balance 910 trail

Run from park near Centenial College. Discovered a reservoir about the same perimeter as Carlington in a really nice park with some woods and big fields with hydro lines. Ran down the long grass hydro line parallel to warden then back up Warden to the College...Very hot and humid ...tired. Did some core and funnies afterwards while waiting for Colleen

Core I warm up/down 15:00 [0]

Thursday Aug 17, 2017 #

9 AM

Running (workout) 1:03:16 intensity: (32:16 @3) + (31:00 @4) 13.01 km (4:52 / km) +280m 4:23 / km
shoes: blue wave rider 19 45 D

A warm up consisting of about 2 km to Crestview, a pace-setting lap on the school red cinder track (which was a bit fast) then down to Cassandra for the 1200 m horseshoe hill loop...
WO...5x horseshoe( ~1200) with jpg down to complete the loop
Ave ~ 5:50 per loop and about 2:40 down hill jog rec

Wednesday Aug 16, 2017 #

6 PM

Orienteering 1:06:05 intensity: (50:00 @1) + (10:00 @2) + (6:05 @3) 5.02 km (13:10 / km) +118m 11:47 / km
shoes: New balance 910 trail

Colleen and I spent about an hour in traffic to travel the 15 minutes to Earle Bales Park to attend the TOC Wednesday Event. When we got there we found out it was a drop in training event on two courses marked with ribbons.
Since we were late starting we did a modified course walking together. The map was drawn with sprint symbols but printed at ~7500 making some things very hard to see...even with our glasses....Near the end we jogged a bit and got back just in time...Talked with Eugene and Raymond who had rave reviews of the entire ECOC-O-fest-COC events held by OOC

Passing through the park was a bit nostalgic at the start as we went down the ski hill that my Fall 1982 OFSAA XC course came up...still enormous.

Tuesday Aug 15, 2017 #

8 AM

Running 40:07 [4] 8.24 km (4:52 / km) +94m 4:36 / km
shoes: blue wave rider 19 45 D

A free form running in all the ravines and breeze throughs in Fran's neighbourhood...discovered a good hill w/o loop in the process

Monday Aug 14, 2017 #

Note

Travel...day off

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