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Training Log Archive: fkawam

In the 7 days ending Sep 17:

activity # timemileskm+m
  Running5 5:16:25 35.52(8:54) 57.17(5:32) 640
  Cycling1 1:30:00
  Orienteering1 1:09:17 2.87(24:10) 4.61(15:01) 45
  Other1 30:00
  Core I2 25:00
  Total8 8:50:42 38.39 61.78 685
  [1-5]7 6:59:42

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MoTuWeThFrSaSu

Sunday Sep 17 #

8 AM

Running long 2:15:45 [3] 24.0 km (5:39 / km) +367m 5:15 / km
shoes: blue wave rider 19 45 D

Saturday Sep 16 #

1 PM

Other (CORE LIKE) 30:00 [0]

DOCK PUT AWAY
4 PM

Running hills (+wu and wd) 48:35 [3] 8.58 km (5:40 / km) +238m 4:58 / km
shoes: blue wave rider 19 45 D

Friday Sep 15 #

Note
(rest day)

Thursday Sep 14 #

6 PM

Orienteering 1:09:17 intensity: (56:00 @0) + (5:00 @1) + (4:17 @2) + (4:00 @3) 4.61 km (15:01 / km) +45m 14:19 / km
shoes: red new balance trail

Technical Training @ Richcraft
Emphasis Compass Bearings
A star exercise out and back to 8 controls (did 5 of these).
Trouble in the dark with the last two.
Concentrated on leapfrogging features ahead to stay on line with Stefan's recommendation of checking making sure to check bearings every 50m or so. Tip from Jeff to hold map further out brought me to 3 bang on....Felt a bit awkward ...need to practice this and the leap frogging.
Woods really dark ..started to really hit after 2nd out and back....glad to have charged up the light.
Hr estimates based on pace....mostly walking

Thanks Jeff and Stefan

Wednesday Sep 13 #

6 AM

Note

Necessary to change things around a bit this week due to meetings, cottage,...you know Life
No OOC practice this week

Core I warm up/down 10:00 [0]

Running warm up/down 14:45 [3] 2.7 km (5:28 / km) +7m 5:24 / km
shoes: blue wave rider 19 45 D

Running intervals (4x2k on 11 @ the 4H) 44:00 intensity: (2:50 @2) + (2:50 @3) + (38:20 @4) 8.13 km (5:25 / km) +6m 5:24 / km
shoes: blue wave rider 19 45 D

Running warm up/down 5:34 [3] 1.05 km (5:18 / km) +11m 5:03 / km
shoes: blue wave rider 19 45 D

Tuesday Sep 12 #

11 AM

Running 37:46 [3] 7.01 km (5:23 / km) +11m 5:21 / km
shoes: New balance 910 trail

Monday Sep 11 #

6 AM

Running (routed - easy) 30:00 [3] 5.7 km (5:16 / km)
shoes: blue wave rider 19 45 D

Core I 15:00 [0]

12 PM

Cycling 1:30:00 [2]

Commuting cycling all over the place with groceries....probably ~30 km in all

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