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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: fkawam

In the 7 days ending Jul 25, 2018:

activity # timemileskm+m
  Cycling5 2:51:04 30.81(10.8/h) 49.59(17.4/h) 155
  Running3 2:09:10 15.97(8:05) 25.7(5:02) 76
  Orienteering2 2:01:07 6.95(17:26) 11.18(10:50) 142
  Orienteering Light1 1:17:01 3.92(19:39) 6.31(12:12) 3
  Core1 15:00
  5BX1 11:03
  Total10 8:44:25 57.65 92.78 376
  [1-5]10 8:07:56

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Wednesday Jul 25, 2018 #

6 PM

Running warm up/down 8:45 [3] 1.83 km (4:47 / km) +3m 4:44 / km
shoes: Saucony Echelon 6

Orienteering race (Sprint B-meet) 41:03 intensity: (9 @1) + (10:00 @2) + (10:00 @3) + (20:54 @4) 6.53 km (6:17 / km) +25m 6:10 / km
shoes: Saucony Echelon 6

Second Summer Sprint Race - Michelle Heights
Set by Paul L. and Peter W.
Long - 3.0 km with 20 controls

Fell into a lot of traps...not really paying attention in spots... lots of little mistakes and hesitations.
Humid evening.. not feeling very fit at all

Running warm up/down 10:33 [2] 1.8 km (5:51 / km) +20m 5:32 / km
shoes: Saucony Echelon 6


Long - Splits

Tuesday Jul 24, 2018 #

6 AM

Core (inc 5BX 2-C+) 15:00 [3]

5 PM

Running 54:30 [4] 11.06 km (4:56 / km) +20m 4:53 / km
shoes: Saucony Echelon 6

Had it not been for my attempt to short cut through the school on Virgil (lost 300 m here) and had I stayed on Virgil thru the mall this might have been a record short distance....Running weather was nice with light but steady rain...better than being on the bike...feeling a bit tight afterwards but coming home to cookies and a nice veggie dinner hit the spot

Monday Jul 23, 2018 #

12 PM

Cycling (commute) 50:52 intensity: (25:26 @0) + (25:26 @3) 8.63 km (10.2 kph) +16m

3 PM

Cycling (commute) 34:52 [3] 11.53 km (19.8 kph) +36m

Sunday Jul 22, 2018 #

9 AM

5BX 11:03 [0]
shoes: Saucony Echelon 6

Running 55:22 intensity: (45:22 @3) + (10:00 @4) 11.01 km (5:02 / km) +33m 4:57 / km
shoes: Saucony Echelon 6

Saturday Jul 21, 2018 #

9 AM

Orienteering 1:20:04 [2] 4.64 km (17:14 / km) +117m 15:19 / km
shoes: Saucony Echelon 6

Started at Asticou Colleen and I did some togetherness Rogaine training control picking from an old Rogaine map

Friday Jul 20, 2018 #

4 PM

Note

Some work on the Algonquin Meet courses...not really feeling that great today

Cycling 10:00 [2] 3.0 km (18.0 kph) +26m
shoes: Saucony Echelon 6

Orienteering Light 14:00 [2] 1.85 km (7:34 / km)
shoes: Saucony Echelon 6

Orienteering Light 43:44 [2] 2.96 km (14:47 / km) +1m 14:45 / km
shoes: Saucony Echelon 6

Orienteering Light 19:17 [2] 1.5 km (12:52 / km) +2m 12:47 / km
shoes: Saucony Echelon 6

Cycling 10:00 [2] 3.0 km (18.0 kph)
shoes: Saucony Echelon 6

Thursday Jul 19, 2018 #

12 PM

Cycling 32:40 [3] 11.97 km (22.0 kph) +26m

5 PM

Cycling 32:40 [3] 11.46 km (21.0 kph) +51m

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