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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: fkawam

In the 7 days ending Sep 3:

activity # timemileskm+m
  Orienteering3 5:57:41 12.09 19.45 161
  Running3 3:30:25 25.92(8:07) 41.72(5:03) 164
  Core I2 40:00
  Total7 10:08:06 38.01 61.17 325
  [1-5]6 5:36:50

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MoTuWeThFrSaSu

Sunday Sep 3 #

10 AM

Core I 25:00 [0]

11 AM

Orienteering 4:25:49 intensity: (3:35:47 @0) + (36:22 @1) + (11:35 @2) + (2:05 @3) 12.27 km (21:40 / km) +13m 21:33 / km
ahr:78 max:127 shoes: Inov 8 Oroc 340 GTX

Shirley's Bay checking....no peaking now!

Saturday Sep 2 #

9 AM

Running long 1:55:07 intensity: (29 @0) + (6 @1) + (21 @2) + (21:09 @3) + (1:29:17 @4) + (3:45 @5) 23.16 km (4:58 / km) +98m 4:52 / km
ahr:145 max:160 shoes: blue wave rider 19 45 D

New loop....Bike path to the experimental farm then down prince of wales to the o-train line-along Ottawa river path from POW bridge

Thursday Aug 31 #

7 AM

Running 1:06:40 intensity: (45:00 @3) + (21:40 @4) 12.39 km (5:23 / km) +26m 5:19 / km
shoes: blue wave rider 19 45 D

w/u
- bike path to Queensway station
- 8 x shallow upper part of hill...jog back rec
-to WHS track
w/o
- 8 x 400 with ~100 m jog rec (1-1:16)..[1:43-3-2-0-0-1-39-38]
- easy to Henley lamp post hill
- 8 x 30 s hill with jog back

w/d (not recorded....dog walk)

Wednesday Aug 30 #

Orienteering (set up take down) 30:00 intensity: (15:00 @0) + (15:00 @3)

Britannia - Analog Outreach with Rorry and Stefan
Only including moving bits

Tuesday Aug 29 #

9 AM

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

Running warm up/down 5:16 [3] 1.01 km (5:13 / km) +7m 5:03 / km
shoes: blue wave rider 19 45 D

Running 23:22 intensity: (12:11 @3) + (11:11 @4) 5.16 km (4:32 / km) +33m 4:23 / km
shoes: blue wave rider 19 45 D

6 PM

Orienteering (score-o training) 1:01:52 [3] 7.18 km (8:37 / km) +148m 7:49 / km
shoes: red new balance trail

Session organized by Paul and Jeff for Natural Fitness Labs at Cite des Jeunes...
Great turn out...apparently 62 starts!
Thanks Paul and Jeff
.

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