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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: fkawam

In the 7 days ending May 6:

activity # timemileskm+m
  Orienteering1 2:46:40 8.72(19:07) 14.03(11:53) 98
  Cycling2 1:10:15 14.92(4:43) 24.01(2:56) 83
  Running2 1:10:02 8.0(8:45) 12.87(5:27) 24
  5BX5 48:11
  Orienteering Light1 20:00
  Total9 6:15:08 31.64 50.91 205
  [1-5]7 5:16:31

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Sunday May 6 #

5 PM

5BX (Chart 1 A+ (5)) 9:35 intensity: (4:35 @0) + (5:00 @1)

Saturday May 5 #

Orienteering Light (city park field work ) 20:00 [0]

5BX (Chart 1 A+ (4) ) 8:45 intensity: (4:00 @0) + (4:45 @1)

Friday May 4 #

10 AM

Orienteering (ribbon checking) 2:46:40 [2] 14.03 km (11:53 / km) +98m 11:29 / km

aver hr ~2

Thursday May 3 #

7 AM

5BX (Chart 1 A+ (3) ) 9:16 [0]

8 PM

Running 19:36 [3] 3.62 km (5:25 / km) +9m 5:21 / km

crappy run but all I had time for

Wednesday May 2 #

6 AM

5BX ((Chart 1 A+ (2) ) 10:20 [0]

Running 50:26 intensity: (11 @0) + (16 @1) + (30 @2) + (8:57 @3) + (40:27 @4) + (5 @5) 9.25 km (5:27 / km) +15m 5:25 / km
ahr:144 max:158

6 PM

Note

OOC Training
WHS Track
warm evening
RALF: Sheldon, Errol, Steve, Cathy, Mark, Jennie, Emil, Michael S.
T2T: Thomas, Zoe, Nadia
Jeff and myself coaching

w/u
- 2 laps hugging the perimeter of the school going up all stair cases...changing direction
- head to toe stretch
- 4 strides
w/o
T2T:
Stair case
3x200(diagonal jog rec) 600-1200-600- 3x200(diagonal jog rec)
recovery btwn blocks 3 corners on the field movement
RALF:
Stair case
4x200(diagonal jog rec) 800-1600-800- 4x200(diagonal jog rec)
recovery btwn blocks 3 corners on the field movement
w/d
- 1 loop of the school-walk-jog as before

Monday Apr 30 #

7 AM

5BX (Chart 1 A+ (1)) 10:15 [0]

12 PM

Cycling (commute) 36:47 [4] 12.22 km (3:01 / km) +55m 2:57 / km

4 PM

Cycling (commute) 33:28 [3] 11.79 km (2:50 / km) +28m 2:48 / km

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