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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: fkawam

In the 7 days ending Nov 12, 2017:

activity # timemileskm+m
  Running4 1:54:14 13.01(8:47) 20.94(5:27) 84
  Core I5 1:13:00
  Orienteering1 1:03:15 3.34(18:57) 5.37(11:47) 94
  Total7 4:10:29 16.35 26.31 178
  [1-5]5 2:57:29

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MoTuWeThFrSaSu

Sunday Nov 12, 2017 #

7 AM

Core I 8:00 [0]

2 min plank and general
10 AM

Orienteering race (B-Meet) 1:03:15 [2] 5.37 km (11:47 / km) +94m 10:50 / km
shoes: Inov 8 Oroc 340 GTX

Last B-Meet of the Season....

Nakkertok set by Peter L. and Isabel R.
Intermediate

Didn't feel like pushing it today and wanted to be out about the same as Andrew so we could just get going at the end...beside when I came to register I found out that had leftmy SI and compass kit at home in one of the other red bags!
Did the course sans compass and whistle...sssh don't tell anyone ...saw Michael R at my control 12 ...that helped him orient a bit...Things were going well until coming out of 13 (except for Lily outpunching me at 3 and a bit of a detour around the swamped out path on route to 11) I'm not sure what happened...I started going for 15 thinking that I had just punched 14...kept relocating and wondered why the terrain didn't match up...finally came up on 14 and didn't recognize the site...so unsure if I had already punched 14 I punched 14 (again?) then no problems 15,16,17 in...
Looking at the printout after wards I clearly had not punched 14...but thought I did...total brain fart....lost about 13 minutes here I figure...
Running was good...but didn't push it on the un-even ground ...no soakers for me but I was probably the only one who could say that

Quite a surprise to see the number of skiers and how much artificial snow was about

Nice day....
https://www.attackpoint.org/racesplits.jsp?raceid=...

Saturday Nov 11, 2017 #

11 AM

Core I 20:00 [0]

2 min plank and general

Running 23:21 [2] 3.84 km (6:05 / km) +24m 5:54 / km
shoes: blue wave rider 19 45 D

Continuing slow RTR
Easy $2/km run....after moment of core/moment of silence
~ -2 C no wind&sunny

Friday Nov 10, 2017 #

4 PM

Running 25:23 intensity: (10:23 @3) + (15:00 @4) 5.02 km (5:04 / km) +36m 4:53 / km
shoes: blue wave rider 19 45 D

Waited until the end of the day when it was a little warmer...-5C with wc -12C
Some form running...early days but quads better

Core I 5:00 [0]

2 min plank again...right after coming back...then some less than stellar exercises

Wednesday Nov 8, 2017 #

7 AM

Core I 10:00 [0]

up to a 2 min plank again...the last 20 s were pretty tough though
6 PM

Note

OOC Training
Dumarrier Park
Errol, Steve, Sheldon, Lisa, Jennie, Emil, Rikard, Stefan, Tomas and myself
w/u
-over to Dumarrier from Frank Ryan + exploratory loop
w/o
- 3 sets of 5 min of E field tower - W field post tower then 5 minutes of hyperbola fences inside then outside....in both cases slightly faster than tempo to start then slightly slower than tempo
Choice of motion recovery between sets or right into next set
w/d
run back to Frank Ryan

Running warm up/down 10:21 [3] 1.75 km (5:55 / km) +3m 5:52 / km
shoes: blue wave rider 19 45 D

Running tempo 30:26 [4] 5.98 km (5:06 / km) +1m 5:05 / km
shoes: blue wave rider 19 45 D

Running warm up/down 4:41 [3] 0.7 km (6:41 / km) +8m 6:20 / km
shoes: blue wave rider 19 45 D

Foot generally felt good at the end...quads a bit tight at home ~ 1 hour afterwards
10 PM

Note

Quad soreness....
Prior to my foot problem, during the long training, I found my quads abnormally sore for me ...I attributed this to upping the miles, age and poor down hill running mechanics. After the workout when none of these truly applied I did some research...possibly over striding or "truck mechanics"....Not to sure about this (I pretty sure my stride and mechanics has been much the same for the past 30 + years...if anything stride has shortened due to even less flexibility...need to stretch more...doesn't everyone think this!)..looking at some old/recent pics..to look into this..

Tuesday Nov 7, 2017 #

6 AM

Core I 30:00 [0]

Running 20:02 [3] 3.66 km (5:29 / km) +12m 5:23 / km

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