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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: fkawam

In the 7 days ending May 10, 2018:

activity # timemileskm+m
  Orienteering1 2:46:40 8.72(19:07) 14.03(11:53) 98
  Running3 2:38:25 15.5 24.95 75
  Cycling4 2:16:19 30.61(13.5/h) 49.26(21.7/h) 170
  5BX6 56:49
  Orienteering Light1 20:00
  Total13 8:58:13 54.83 88.24 343
  [1-5]13 7:04:59

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FrSaSuMoTuWeTh

Thursday May 10, 2018 #

Running 42:00 [3] 7.3 km (5:45 / km)
shoes: Saucony Grid Stratos TR2 GTX

A lot of guess work here...I didn't use the gizmo just the clock time...
Came through the woods paths from work through P6 then up Richmond to Hunt Cllub over to Cedarview and then to Bruce pit praying that Colleen and Andrew hadn't left Thursday training yet...and hurray...they hadn't...
A few walking spurts and stops to call to reach them after ~25 minutes so total running time ~40-45 minutes...routed @ 7.6 km but lets say 300mof walking
Pack was heavy to me (~20 lbs weighed at home)..
Should have biked today
6 AM

5BX (Chart 2 D-) 9:05 intensity: (5:00 @0) + (4:05 @1)

First day on the new page...I'm not quite sure I've got the "flopping fish" exercises down pat but everything else (including the modified toe touches) seems easier.
C • If you would like to do a video... 3

Wednesday May 9, 2018 #

6 AM

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

Done page 1...tomorrow chart and exercise change!
2 PM

Cycling 32:30 [2] 11.36 km (21.0 kph) +36m

Out to Landsdowne for final WOD walk through.
Sketched out the string o course for master artist Natasha to work on :)
4 PM

Cycling 38:34 [2] 13.56 km (21.1 kph) +65m

6 PM

Note

OOC Training
Britannia
warm evening...busy ....
T2T-Zoe, Nadia, Lukas, Thomas
RALF- Steve, Errol, Michael, Sheldon, Cathy, Mark, Tommy G., myself

w/u
run over to hill from Trolley Station
-10 minutes on the hill alternating from going up/down the rough, up/down the grass
-head to toe quick stretches
- jog over to jetty
w/o
- 5min on the jetty walk jog to the beach, 5 min on the beach, reassemble, 5minutes of trees in the park....2 sets walk /jog back to the jetty btwn
T2T....after 2nd jetty over to the beach for the w/d
w/d
3 there-backlengths of the beach...no shoes

Running 13:10 [0] 2.16 km (6:05 / km) +19m 5:50 / km
shoes: blue wave rider 19 45 D

Running 47:10 [0] 6.06 km (7:47 / km) +12m 7:42 / km
shoes: blue wave rider 19 45 D

Running 5:00 [1]

Tuesday May 8, 2018 #

6 AM

Running 42:27 [3] 7.79 km (5:27 / km) +17m 5:23 / km
shoes: Saucony Grid Stratos TR2 GTX

Run through the neighbourhood and then down to Mudlake to survey "the cut"....1 km even surge on Cassels then over to Britannia to check out the jetty...5 minutes on the jetty (need to get back doing this ...very slow this am)
Stopped...did the 5BX then ran home up the Britannia hill...stopped at 1 mile and walked in.

5BX (Chart 1 A+ (7)) 9:34 [0]

Running warm up/down 8:38 [3] 1.63 km (5:18 / km) +27m 4:53 / km

Monday May 7, 2018 #

6 AM

5BX (Chart 1 A+ (6)) 9:45 intensity: (4:45 @0) + (5:00 @1)

12 PM

Cycling (commute) 34:53 [3] 13.32 km (22.9 kph) +53m

4 PM

Cycling (commute) 30:22 [3] 11.02 km (21.8 kph) +16m

watch died...guesstimate from woodroffe

Sunday May 6, 2018 #

5 PM

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

Saturday May 5, 2018 #

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, 2018 #

10 AM

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

aver hr ~2

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