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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: fkawam

In the 7 days ending Apr 29, 2018:

activity # timemileskm+m
  Other1 3:25:06 14.82(13:50) 23.85(8:36) 8
  Cycling4 2:11:24 29.98(13.7/h) 48.24(22.0/h) 146
  Running4 1:41:32 7.98 12.84 108
  Orienteering1 1:12:59 4.95(14:44) 7.97(9:09) 5
  5BX6 58:27
  Total13 9:29:28 57.73 92.91 267
  [1-5]12 5:26:18

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MoTuWeThFrSaSu

Sunday Apr 29, 2018 #

7 AM

5BX (Chart 1 A (8)) 10:05 intensity: (5:00 @0) + (5:05 @1)

finished another level...close to maximums but now I see I over did the exercises for the past few sets....1 more level to get to Chart B (sheet 2)...
10 AM

Running warm up/down 3:38 intensity: (41 @0) + (19 @1) + (48 @2) + (1:50 @3) 0.61 km (5:56 / km) +2m 5:50 / km
ahr:112 max:131 shoes: New balance 910 trail

Orienteering (B-Meet) 1:12:59 intensity: (1:33 @0) + (4:48 @1) + (12:52 @2) + (35:14 @3) + (18:24 @4) + (8 @5) 7.97 km (9:09 / km) +5m 9:08 / km
ahr:129 max:158 shoes: New balance 910 trail

One big screw up...several little ones...
Oh well nice day, nice woods and I didn't get out kicked at the end
Thanks Paul

Running warm up/down 19:35 intensity: (5:00 @0) + (5:06 @1) + (6:22 @2) + (3:07 @3) 2.08 km (9:26 / km) +11m 9:11 / km
ahr:103 max:138 shoes: New balance 910 trail

Other (colleen) 1:50:02 [0] 9.01 km (12:12 / km) +3m 12:11 / km

Other (andrew) 1:35:04 [0] 14.84 km (6:24 / km) +5m 6:24 / km


Short Advanced - Splits

Saturday Apr 28, 2018 #

10 AM

Cycling (commute) 31:02 intensity: (1 @0) + (29 @1) + (44 @2) + (11:52 @3) + (17:56 @4) 11.56 km (22.4 kph) +64m
ahr:139 max:152

Record!...but added distance
3 PM

Cycling (commute) 29:39 intensity: (10 @0) + (29 @1) + (3:17 @2) + (16:45 @3) + (8:58 @4) 11.53 km (23.3 kph) +31m
ahr:134 max:150

Record!..again...but feels like the way back is apparently a net down hill

5BX (Chart 1 A (7)) 9:27 intensity: (54 @0) + (3:21 @1) + (56 @2) + (4:16 @3)
ahr:111 max:133

higher hr form just getting off the bike

Friday Apr 27, 2018 #

6 AM

5BX (Chart 1A (6)) 9:32 intensity: (5:32 @0) + (4:00 @1)

Thursday Apr 26, 2018 #

6 AM

5BX (Chart 1A (5)) 9:58 intensity: (5:58 @0) + (4:00 @1)

8 AM

Running 13:15 [0] 1.27 km (10:26 / km)

Wednesday Apr 25, 2018 #

6 AM

5BX (Chart 1A (4)) 9:15 [1]

6 PM

Note

OOC Training
T2T: Evan, Thomas, Nadia,
RORALF: Marketa, Tommy, Errol, Sheldon (keys in hand), Alex, Rikard, Michael R, M,ark Jeff, myself

w/u

w/o
- T2T
25 minutes of: control-across the reservoir- backstrategic entry back to reservoir

- RALF
40 minutes of: control - lap of reservoir- exit to next control- strategic entry back to reservoir
w/d
-walk jog then walk down the hill backwards
C • Time for a map update... 3

Running 14:54 [3] 1.89 km (7:54 / km) +36m 7:12 / km
shoes: blue wave rider 19 45 D

Running 40:00 intensity: (20:00 @3) + (20:00 @4) 7.0 km (5:43 / km) +59m 5:29 / km
shoes: blue wave rider 19 45 D

Tuesday Apr 24, 2018 #

11 PM

5BX (Chart 1A (3)) 10:10 [1]

Monday Apr 23, 2018 #

12 PM

Cycling (commute) 35:07 [4] 13.59 km (23.2 kph) +34m

4 PM

Cycling (commute) 35:36 [3] 11.56 km (19.5 kph) +17m

11 PM

Running 10:10 [1]

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