Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: fkawam

In the 7 days ending Oct 5, 2018:

activity	#	time	miles		km		+m
Orienteering	1	4:01:53	7.86	(30:46)	12.65	(19:07)	131
Cycling	6	3:40:00	48.63	(13.3/h)	78.26	(21.3/h)	230
Orienteering Light	2	1:32:30	7.77	(11:55)	12.5	(7:24)
Running	2	1:11:59	6.02	(11:57)	9.7	(7:25)	26
Core	2	20:00
Total	11	10:46:22	70.28		113.11		387
[1-5]	10	9:57:08

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Friday Oct 5, 2018 #

9 AM

Orienteering Light (-terrain running) 42:30 [2] 4.5 km (9:27 / km)
shoes: red new balance trail

A light terrain run and checking of some of the control sites Richard commented on for Oct 13-14...Also picked up a set of Jeff's training markings (1 stand, small o-control flag, a few pin flags and laminated arrow)

Not really able to do much else today...Not feeling it for the free 5km race/run at the Experimental farm tomorrow so...I'll probably do a run...

Good luck O-fester's

C • Picking stuff up 1

Wednesday Oct 3, 2018 #

6 PM

Note

OOC Training
Transitway from Frank Ryan Park

Adrian, Daniela, Mark, Andrew, Cathy, Colleen, Errol and myself

w/u
- down to the bike path then run over the 1400 m loop for the workout
w/o
- 3x1400 with 3 min rec...faster than the first...grass and baseball diamond woods path loop
- 4 loop of the triangle field at Tavistock and Henley... doing one length stride - one length jog- repeat...
w/d
-walk to FRP then one lap of the maplewood road loop

Core warm up/down (pre workout) 10:00 [0]

Running warm up/down 12:22 [3] 2.06 km (6:00 / km) +1m 5:59 / km
shoes: Saucony Echelon 6

Running intervals 24:36 4.26 km (5:47 / km)
shoes: Saucony Echelon 6

Running (strides) 5:47 [3] 1.05 km (5:29 / km) +1m 5:28 / km
shoes: Saucony Echelon 6

Running warm up/down 2:29 [0] 0.38 km (6:37 / km) +2m 6:27 / km
shoes: Saucony Echelon 6

Tuesday Oct 2, 2018 #

7 AM

Core 10:00 [0]

2 PM

Cycling 31:06 [2] 11.21 km (21.6 kph) +58m

9 PM

Cycling 31:30 [2] 11.15 km (21.2 kph) +29m

Monday Oct 1, 2018 #

10 AM

Orienteering 4:01:53 [1] 12.65 km (19:07 / km) +131m 18:11 / km

work for Oct 13/14 meets at Wesley Clover

Sunday Sep 30, 2018 #

9 AM

Cycling 24:00 [3] 9.2 km (23.0 kph)

1 PM

Orienteering Light 50:00 [2] 8.0 km (6:15 / km)

Picking up controls on bike for Timm Drive Meet (3.2 km) ...then later …"search party" on bike doing the intermediate course backwards (Finish to Control 6...then start) (4.8 km) to find the last finisher...who made it back ~10 minutes before I returned...

2 PM

Cycling 24:00 [3] 9.2 km (23.0 kph)

Saturday Sep 29, 2018 #

7 AM

Cycling 29:20 [3] 11.01 km (22.5 kph) +39m

Cycle to mini Cerutty workout in the Hunt Club bridge pit
Tommy, Errol and Sheldon came out

Running hills (edit data ) 26:45 [0] 1.95 km (13:42 / km) +22m 12:58 / km
shoes: red new balance trail

I'll have to edit the hr and add the transition running bits I did for w/u after the bike...Great fun in the sandbox with the young guys!

Cycling (edit data) 52:14 [2] 16.09 km (18.5 kph) +65m

Bike ride to work from the bridge after breaky...Escorted by Errol and Sheldon through a neat area to Woodroffe...then onto P6 and through the path to the Osprey junction...(the woods of which I changed in for work)...small wipeout on the board walk which I changed my mind to go onto at the last minute...some walking in the swamp to edit out

3 PM

Cycling (edit data) 27:50 [3] 10.4 km (22.4 kph) +39m

Went back the modified Sheldon way but didn't garmin it(since its pretty much on its last legs) ...so I'm taking the average ...10.4...eventually I'll edit out the rests working hard and smelling the barn to make good time home

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