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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: fkawam

In the 7 days ending Jul 31, 2018:

activity # timemileskm+m
  Running5 3:25:17 24.01(8:33) 38.64(5:19) 276
  Orienteering2 1:39:32 6.84(14:34) 11.0(9:03) 119
  Cycling2 1:39:07 14.29(8.7/h) 23.0(13.9/h) 47
  Core1 15:00
  5BX1 11:06 0.13(1:28:26) 0.2(54:57)
  Total8 7:10:02 45.26 72.84 442
  [1-5]7 5:49:46

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WeThFrSaSuMoTu

Tuesday Jul 31, 2018 #

7 AM

Core 15:00 [0]

extended and modified
5 PM

Running 52:16 [3] 10.47 km (5:00 / km) +20m 4:57 / km
shoes: Saucony Echelon 6

Tried Sheldon's way today...knocked off 300 m at the greenbelt as predicted but only 200 m ahead at the end...still the best route yet
C • Neat 3

Monday Jul 30, 2018 #

10 AM

Cycling 1:04:20 intensity: (32:10 @0) + (32:10 @2) 11.44 km (10.7 kph) +18m

4 PM

Cycling 34:47 [2] 11.56 km (19.9 kph) +29m

Sunday Jul 29, 2018 #

11 AM

Orienteering (rogaine practice p17) 58:29 intensity: (22:00 @0) + (21:00 @1) + (15:29 @2) 4.47 km (13:06 / km) +94m 11:51 / km
shoes: Inov 8 Oroc 340 GTX

Doing some Rogaine training with Colleen at P17...doing the controls we missed in this area in last fall's Rogaine....Stopped in the woods for a bit to watch the huge hawk flew very near us and seemed to be upset by our presence...
C • Upset by your presence... 1
C • Mama Hawk 1

Running 39:22 intensity: (20:00 @3) + (19:22 @4) 6.05 km (6:31 / km) +187m 5:38 / km
shoes: Inov 8 Oroc 340 GTX

Went for my own run afterwards out for 20:27 ~3 km then back along the tracks Andrew and I did in the winter.

Saturday Jul 28, 2018 #

9 AM

5BX (2 C+ & extras skipping, e) 11:06 [0] 0.2 km (54:57 / km)
shoes: Saucony Echelon 6

Running warm up/down 25:05 [3] 5.03 km (4:59 / km) +17m 4:54 / km

Running intervals (5x 200 across rec) 10:34 intensity: (1:34 @3) + (5:00 @4) + (4:00 @5) 1.78 km (5:56 / km) +2m 5:54 / km
shoes: Saucony Echelon 6

Running warm up/down 5:49 [3] 1.01 km (5:47 / km) +7m 5:35 / km
shoes: Saucony Echelon 6

Thursday Jul 26, 2018 #

5 PM

Running 52:53 [4] 10.67 km (4:57 / km) +20m 4:55 / km
shoes: Saucony Echelon 6

PB...Shortest route yet....
AP-er's out there any suggestions to trim the route even more?
Tired today...rest day tomorrow
C • Google says... 2

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

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