Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: fkawam

In the 7 days ending Nov 11, 2018:

activity

time

miles

Running

3:49:28

25.99

(8:50)

41.83

(5:29)

166

Stationary Bike

30:00

Core

10:00

Total

4:29:28

25.99

41.83

166

[1-5]

4:12:09

1:12

0:00

» now

Sunday Nov 11, 2018 #

9 AM

Running 1:12:29 [3] 14.03 km (5:10 / km) +14m 5:09 / km
shoes: Saucony Echelon 6

Something like the Champlain switch sides loop....fresh morning ~ -5C...but nice and sunny

C • Missed you this morning... 2

Saturday Nov 10, 2018 #

Running 38:17 [4] 8.07 km (4:45 / km) +26m 4:40 / km
shoes: Saucony Echelon 6

Windy on the way back...the snow from yesterday only persisted on the grass..no garmin today

Thursday Nov 8, 2018 #

12 PM

Running 25:45 [3] 5.16 km (4:59 / km) +25m 4:52 / km
shoes: Saucony Echelon 6

OOC Training
WHS-Whitehaven
Sheldon, Scott, Mark, Stefan, Colleen, myself

w/u
~2.5 km - BP Carling-Woodroffe-Georgina
w/o
- 3 sets of
5 x exercise then loop of rugby practice field (~150 m grass)-after 5th exercise skip field loop then up to Woodroffe along Georgina 30sec rec- back (~750 each way)...right into next set
w/d
~500 m walk

Running warm up/down 15:33 [3] 2.51 km (6:12 / km)
shoes: Saucony Echelon 6

Running (with circuit exercises) 49:48 [3] 6.73 km (7:24 / km) +1m 7:23 / km
shoes: Saucony Echelon 6

Running at very relaxed even effort
Exercise sets....I think
-high knees, step ups, karaoke , med ball push ups, superman (?)
-plank, skipping, boxes, lumber jack, bicycle/dead bugs,
- side scissors, kick backs, Russian rolls, .., burpees

Tuesday Nov 6, 2018 #

6 AM

Core 10:00 [0]

Running 27:36 5.34 km (5:10 / km) +100m 4:44 / km
shoes: Saucony Echelon 6

1:18/25:05/1:13
250/ 8 loops/250
hr guess

Monday Nov 5, 2018 #

2 PM

Stationary Bike 30:00
ahr:92 max:105