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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: fkawam

In the 7 days ending Dec 3:

activity # timemileskm+m
  Running3 2:31:33 13.63(11:07) 21.94(6:54) 439
  Total3 2:31:33 13.63(11:07) 21.94(6:54) 439

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Sunday Dec 3 #

9 AM

Note

OOC Sunday Run
Alex, Nevin, Andrew, Cathy, Marketa, Anita, Mark, Sheldon, Colleen, our Andrew, and myself

P7

A series of loops in the P7 area including a trial run of the fitness test strip which combines trail ups/downs woods ups/flats

Everyone had their own variation of the mapped routes / running and/or walking.

Running 1:11:48 [3] 9.19 km (7:49 / km) +372m 6:30 / km
shoes: Saucony Grid Stratos TR2 GTX

I did the wiggly waggle to the test strip start, no strides at the test start. the orienteering version of the test loop, then back up from P7 to cover the other cut off options of just trail running, then back by the ravine - stream woods line and then paths to Kingsmere and in

The woods were nice but the trails were generally icy...no problem with the spiked shoes though

Slow running but that's the point at this time of year...so all's good...shouder generally good

I'm convinced now that my inner shin problem was from leg swing hitting at the ankle...a few clips today in the area but no issues

Saturday Dec 2 #

Running 15:12 [3] 3.14 km (4:50 / km)
shoes: blue wave rider 19 45 D

6:12-3:29-5:31
whs-2laps-back


Wednesday Nov 29 #

6 PM

Note

OOC Training
Sheldon, Oliver, Andrew, Cathy, Rikard, Tomas, myself

A continuous run from Somerset and Range, cross the Adawa, along the bike path south past Hurdman then cutting up at different points bushwhacking to the rolling hilly ground in between Riverside and the woods - bike path, back and forth a few times and back to Strathcona park switching sides at the Lees-Hurdman bike bridge
Really neat multiforked path system between the river and the new transit way road...future spot for many workouts ahead

Running 1:04:33 [3] 9.61 km (6:43 / km) +67m 6:29 / km

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