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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: fkawam

In the 7 days ending Apr 21:

activity # timemileskm+m
  Running2 2:46:06 20.51(8:06) 33.0(5:02)
  Cycling1 1:21:50 16.49(4:58) 26.54(3:05)
  Orienteering1 1:15:50 4.44(17:04) 7.15(10:36)
  Core I1 40:00
  Total5 6:03:46 41.44 66.69
  [1-5]4 5:23:46

» now

Sunday Apr 21 #

7 AM

Running 1:42:06 [3] 20.0 km (5:06 / km)
shoes: Saucony Echelon 6-V2

New shoes first time outside....Had to stop at 30 minutes to use the heel locks..too much heel lifting
Out to POW bridge and back along the BP ...with a few water detours
Shorts again...Awesome!
Fast first 5 km then after that slower
11 AM

Orienteering race (B-Meet Classic) 1:15:50 [3] 7.15 km (10:36 / km)
shoes: Saucony Excursion TR12

First B-Meet of the Foot Season...for us
Torbolton Forest - Constance Bay
Short Advanced - 15 controls - 5.6 km
Set By Mary-Ellen and Controlled by Paul
Nice in the woods...main paths a bit snow/icy but it was soft enough that trail shoes were good …. a bit prickly in the woods in spots
Generally good nav with slow- cautious running a bit of a hesitation at 8 where I came across the LA control just above 8 which threw me a bit but then getting to the trail and seeing the junction at that point got to 8 after a few double checks...Went 8-10-9-10 not sure why...13-14 was slow accurate running in the forest (but fun) when the trail would have been better.
Go control good.
Didn't see our Andrew so I was surprised that he beat me by 29 seconds...27 of which were on the first control! (but I also stopped to tie my shoe en route to
The chocolate at the end was a nice touch
Fun day...thanks Mary-Ellen and Paul

PS...Just noticed the "time loss" part of the printout...10:25 on 7,8,

Saturday Apr 20 #

5 PM

Core I 40:00 [0]

Some core and weights with Colleen to her playlist

Thursday Apr 18 #

9 AM

Running 1:04:00 intensity: (16:27 @3) + (47:33 @4) 13.0 km (4:55 / km)
shoes: Saucony Excursion TR12

10km:47:33 (23:42)
12.23 @ 1h
10-13 km w/d @16:27....on the grass median

In shorts!...Bike path clear...even the tiny river path by the Champlain bridge isn't flooded...beat the rain...spring is here...:)

Wednesday Apr 17 #

6 PM


OOC Training
Frank Ryan Start

T2T Second session:
Zoë , Nadia , Nefes , Hayden
Jeff (train/coach)
Steve, Robbie, (on bike), Daniela, Natasha, Colleen, Mark, Rikard, Sheldon,...
myself (coaching)

-through FRP woods to Elmhurst woods
-2x(woods-triangle-woods(t2t)or road back(ralfers)
2xfigure 8 grass perimeter/woods loops switch direction short rec btwn each (~1000 m each)
3 x 400 m road loops short rec between each
2xfigure 8 grass perimeter/woods loops switch direction short rec between each
35 min max
Natasha (road only)
-3 x 400 m road loops short rec between each
-park road perimeter loop (`1200 m) x 4
35 min max
-cut across chase / beat Natasha on each side...back by woods
with some funnies on the play structure
(8x~400 m, 6x~200m)
- grass perimeter loop

Tuesday Apr 16 #

Cycling (commute) 40:50 [3] 13.0 km (3:08 / km)

Cycling (commute transfer) 6:00 [2] 1.8 km (3:20 / km)

Cycling (commute) 35:00 [3] 11.74 km (2:59 / km)

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