Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: fkawam

In the 7 days ending Oct 4, 2017:

activity	#	time	miles	km	+m
Running	5	5:03:22	34.47	55.48	92
Orienteering	1	3:30:00
Orienteering Light	2	2:25:00
Cycling	2	2:20:00	21.13	34.0
Core	1	20:00
Total	9	13:38:22	55.6	89.48	92
[1-5]	7	9:48:00

5:24

0:00

» now

Wednesday Oct 4, 2017 #

12 PM

Core 20:00 [0]

6 PM

Note

OOC Training
Pinecrest RC start - Centrepoint Park
Sheldon, Errol, Pablo, Andrew, Rikard and myself

w/u
- to the park
- some funnies (dynamics)...at least that was the plan!
w/o
- 3 on 1 off on the small pond loop
- 15minute structured fartlek ladder: 30s on - 30 s off - 1min on-1min off-1:30 on-1:30 off-2min on - 2min off- 2:30 on - 2:30 off
- On the perimeter loop, half ran one way, half the other, turn around and go back to the start upon meeting your counter part (1st, 2nd,3rd)running the other direction coming back faster ~ 1600 m

w/d
- run back to Pinecrest RC

C • Sorry to miss last night's ... 3

Running warm up/down 8:27 [3] 1.49 km (5:40 / km) +8m 5:31 / km
shoes: blue wave rider 19 45 D

Running (W/O) 33:51 5.19 km (6:31 / km) +3m 6:30 / km
shoes: blue wave rider 19 45 D

Running warm up/down 10:08 [3] 1.59 km (6:23 / km)
shoes: blue wave rider 19 45 D

Tuesday Oct 3, 2017 #

Cycling (commuting-chores) 2:00:00 [1] 34.0 km (17.0 kph)

6 PM

Note

Substitute coaching for Thomas L @ O-Kids Britannia "bring a friend" night. ...Little bits of jogging in w/u and to/from control pick-up.

Running 11:00
shoes: blue wave rider 19 45 D

warm up with group, easy run to first control from trolley station, easy run after last control pick up back to trolley station.

Orienteering Light (control pickup) 5:00 [3]
shoes: blue wave rider 19 45 D

Sunday Oct 1, 2017 #

Orienteering Light (control pck up with purp) 2:20:00 [2]

C • I missed your course yesterday... 3

Cycling (purple) 20:00 [2]

Saturday Sep 30, 2017 #

8 AM

Running 1:54:00 [3] 22.4 km (5:05 / km) +34m 5:03 / km
shoes: blue wave rider 19 45 D

Even long run...~8C @ start..~12 C by the end
Smelled the barn a bit on the way back

3 PM

Orienteering 3:30:00 [0]

Control placement...walking

Friday Sep 29, 2017 #

6 AM

Running 1:35:55 19.36 km (4:57 / km) +32m 4:55 / km
shoes: blue wave rider 19 45 D

w/o on the Lemieux Island route...cool morning...5C @ start...7C @ end by home thermometer...

Thursday Sep 28, 2017 #

5 PM

Running 30:01 5.45 km (5:31 / km) +15m 5:26 / km
ahr:124 max:134 shoes: blue wave rider 19 45 D

Cool day...easy run

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