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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: fkawam

In the 7 days ending Sep 10:

activity # timemileskm+m
  Running4 4:58:17 33.63(8:52) 54.12(5:31) 306
  Orienteering3 3:54:15 6.85 11.03 11
  Cycling1 1:24:02 17.06(4:56) 27.45(3:04) 78
  Stationary Bike1 30:00
  Core I1 15:00
  Total10 11:01:34 57.53 92.59 395
  [1-5]8 9:35:12

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MoTuWeThFrSaSu

Sunday Sep 10 #

1 PM

Cycling 1:24:02 [1] 27.45 km (3:04 / km) +78m 3:01 / km

Saturday Sep 9 #

8 AM

Running long 2:09:27 intensity: (1:04:45 @3) + (1:04:42 @4) 24.45 km (5:18 / km) +177m 5:07 / km

Friday Sep 8 #

Running (workout) 1:06:52 intensity: (30:58 @3) + (35:54 @4) 14.0 km (4:47 / km)
shoes: blue wave rider 19 45 D

Continuous
w/u - down to Cassles
w/o-8 x 1000 @ pace with 200 jog rec-switch direction 'round the island after 4 sets
4:35 (81)4:30 (80)4:32 (79)4:31 (82)
4:30 (81)4:26 (82)4:24 (82)4:26 (75)
w/d-run back...stop at Carling (walk in not included)

Thursday Sep 7 #

5 PM

Stationary Bike 30:00 [1]

Wednesday Sep 6 #

6 PM

Note

OOC Training
Rifle Rd. / Corkstown
Sheldon, Steve, Krisztina, Stefan, Errol, Rikard, Thomas L., Oliver, Paul, myself

w/u
-line-o through the old water plant and fields/forest north of the railway line
- 2x abandoned rail line: Junction to stream ~500 m each)
w/o
- options:
2 loops (1200, 800) and figure 8 loop on trails, 4 uphill terrain lines
any combination until 7:30 (dark)
w/d
jog back to the Rifle road pull out @ Carling

Running warm up/down 15:57 intensity: (6 @0) + (28 @1) + (5:22 @2) + (10:01 @3) 1.91 km (8:20 / km) +25m 7:49 / km
ahr:123 max:136 shoes: red new balance trail

Running intervals 5:25 intensity: (27 @1) + (29 @2) + (1:54 @3) + (2:35 @4) 0.94 km (5:44 / km) +10m 5:27 / km
ahr:133 max:148 shoes: red new balance trail

Running intervals 43:19 intensity: (19 @0) + (3:30 @1) + (3:02 @2) + (16:02 @3) + (20:26 @4) 5.63 km (7:42 / km) +83m 7:10 / km
ahr:134 max:156 shoes: red new balance trail

Running warm up/down 5:59 intensity: (50 @2) + (4:08 @3) + (59 @4) + (2 @5) 0.96 km (6:14 / km)
ahr:130 max:159 shoes: red new balance trail

Tuesday Sep 5 #

7 AM

Core I 15:00 [0]

11 AM

Orienteering 1:10:57 [0] 4.08 km (17:23 / km) +2m 17:20 / km

6 PM

Running (16:45 "posts 100) 31:18 intensity: (22:35 @3) + (8:43 @4) 6.22 km (5:02 / km) +11m 4:59 / km

Monday Sep 4 #

10 AM

Orienteering 40:00 intensity: (10:00 @1) + (15:00 @2) + (15:00 @3)
shoes: red new balance trail

Easy map run @ Bruce pit...bouncing around mainly in the dog pen and small trails...just practicing easy running and keeping contact with the map
Legs felt good afterwards
12 PM

Orienteering 2:03:18 [1] 6.94 km (17:46 / km) +9m 17:39 / km
shoes: red new balance trail

Shirley's Bay again...felt tired after this

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