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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: fkawam

In the 7 days ending Jan 28:

activity # timemileskm+m
  Running5 2:57:39 19.18(9:16) 30.86(5:45) 299
  Core I3 52:35
  Snow Management 1 23:41 0.55(43:25) 0.88(26:58)
  5BX3 10:35
  Total8 4:24:30 19.72 31.74 299
  [1-5]7 3:27:57

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MoTuWeThFrSaSu

Sunday Jan 28 #

6 AM

Core I 21:54 intensity: (20:08 @0) + (1:44 @1) + (2 @2)
ahr:75 max:106

5BX 2:30 intensity: (1:20 @0) + (20 @1) + (50 @2)
ahr:81 max:117

Chart 1 D- 2:30/4:56 - 51% (3)
10 AM

Running 48:46 intensity: (17 @0) + (31 @1) + (10:34 @2) + (31:29 @3) + (5:55 @4) 7.26 km (6:43 / km) +245m 5:45 / km
ahr:128 max:147 shoes: Inov 8 Oroc 340 GTX

Andrew and I went to P17 and ran part the snow shoe trail 72 ...Icy Orocs great, Andrew's grippers broke and needed to be MacGyvered on the trail
Lotsof climb at the start...woods nice other than the ice...I went through the crust once when a side stepped a bit off the main track.
$8 fee...

Saturday Jan 27 #

7 AM

Core I 15:41 intensity: (13:45 @0) + (1:56 @1)
ahr:77 max:101

5BX 3:35 intensity: (2:10 @0) + (20 @1) + (1:05 @2)
ahr:81 max:124

Chart 1 D- 3:35/6:32 - 55% (2)

Running 30:57 intensity: (1 @0) + (18 @1) + (1:08 @2) + (17:54 @3) + (11:36 @4) 5.8 km (5:20 / km) +21m 5:14 / km
ahr:137 max:153 shoes: blue wave rider 19 45 D

even icy on the 4H...~ -5C..some wind

Friday Jan 26 #

4 PM

5BX 4:30 intensity: (3:12 @0) + (18 @1) + (1:00 @2)
ahr:68 max:119

Started 5BX up again..from the start (like you are supposed to) Chart 1 Level D-......I remember this program from university however we never studied it in detail.....found a website with the program so I thought it would be a good idea to try.... For those interested I'm reposting the link from 7 years ago

http://www.fit450.com/HTML/5BX_Intro.html

Hopefully I don't get bored like last time and concentrate on form in the easy levels
Chart 1 D- 4:30/10:22 - 43% (1)

Thursday Jan 25 #

12 PM

Running 29:28 intensity: (11 @0) + (11 @1) + (56 @2) + (25:28 @3) + (2:42 @4) 5.14 km (5:44 / km) +6m 5:42 / km
ahr:131 max:145 shoes: Inov 8 Oroc 340 GTX

easy run on the icy path...no problem with the Orocs though
9 loops....~-10...the radio (CBC) reported -43 windchill but I don't believe it...weather network said -19 wc...go fig
Ave ~3:16 / loop (except last)...pretty even

Note on Climb:...The reported climb is +6 m...but it seems that looking at the data there is a climb of ~5 m per loop...makes me wonder how attackpoint climb is determined

Wednesday Jan 24 #

6 PM

Note

OOC Training
Lisa, Cathy, Andrew, Sheldon, Errol, Alex, Stefan and myself
Cold north wind...icy on the way down but Cassels was clear
w/u
- down to Cassels
w/o
-36 minutes repeating the following set continuously
2 lengths of 1 post on 1 post off (~60m each), then 1 length on - 1 length off
off speed - faster than warm up ; on speed anything faster
w/d
-run back to FRP lot

Running warm up/down 13:06 intensity: (8 @0) + (27 @1) + (2:31 @2) + (10:00 @3) 2.09 km (6:17 / km)
ahr:107 max:117

Running 36:06 intensity: (4 @0) + (7 @1) + (16 @2) + (5:05 @3) + (30:22 @4) + (12 @5) 7.41 km (4:52 / km) +3m 4:52 / km
ahr:145 max:158

Running warm up/down 13:11 intensity: (15 @1) + (2:53 @2) + (10:01 @3) + (2 @4) 2.09 km (6:19 / km) +23m 6:00 / km
ahr:125 max:140

Tuesday Jan 23 #

6 AM

Core I 15:00 [0]

1 PM

Note

Mixed mini-workout was all I had time for today

Snow Management warm up/down 15:04 intensity: (17 @0) + (1:06 @1) + (13:41 @2) 0.41 km (36:24 / km)
ahr:110 max:119 shoes: Inov 8 Oroc 340 GTX

Running (terrain) 6:05 intensity: (9 @1) + (22 @2) + (2:31 @3) + (3:03 @4) 1.08 km (5:40 / km) +1m 5:38 / km
ahr:136 max:144 shoes: Inov 8 Oroc 340 GTX

Snow Management (4 plow rows) 8:37 intensity: (1:15 @2) + (7:22 @3) 0.46 km (18:34 / km)
ahr:125 max:133 shoes: Inov 8 Oroc 340 GTX

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