Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: fkawam

In the 7 days ending May 2, 2019:

activity	#	time	miles		km		+m
Running	7	4:11:39	29.29	(8:35)	47.15	(5:20)	64
Cycling	3	2:29:26	25.49	(10.2/h)	41.02	(16.5/h)	38
Core	3	1:20:00
Coaching	1	1:04:12	3.55	(18:04)	5.72	(11:13)	17
Total	13	9:05:17	58.34		93.89		119
[1-5]	10	6:41:05

2:38

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Thursday May 2, 2019 #

9 AM

Running 38:19 [3] 6.07 km (6:19 / km) +25m 6:11 / km
shoes: Saucony Echelon 6

Run with Colleen to check out the flood water areas...Cassels is closed and guarded so no one can enter...water levels high like yesterday...Huge sandbank walls built up in spots

C • CBC has an article with aerial photos... 1

Core warm up/down (With 2 min plank) 5:00 [0]

Wednesday May 1, 2019 #

7 AM

Running (up-WHS 10 loops) 28:41 6.02 km (4:46 / km) +2m 4:46 / km

Running (strides) 5:39 [3] 1.03 km (5:30 / km)

9 AM

Core 1:00:00 [0]

6 PM

Note

OOC Training
Frank Ryan Start - Queensway Station Wooded Areas

T2T Fourth session:
Nefes , Hayden
Jeff (training/coaching)
RALF-regs:
Steve, Mark, Sheldon,...
myself (coaching)

w/u
-FRP to Queensway station
- 5 min head to toe stretch
w/o
-RALF
- 4 lengths of station to Woodroffe (S-E corner field), short rec
- 5 lengths of East Pinecrest Creek path (45 sec rec), leaders choice speed
- 2 continuous loops of West creek path (mod) open track fast
- 1 complete path loop around both creek tunnels, staggered starts
T2T
- 4 lengths of East Pinecrest Creek path (1 min rec), leaders choice speed
- loop of West creek path (mod) open track fast
- ring of fire stairs loop
- loop of West creek path (mod) open track fast
- up/down north tunnel shores until RALF's done
w/d
- walk jog back to FRP

Coaching 11:05 [0] 1.61 km (6:54 / km) +9m 6:42 / km

Coaching 39:07 [0] 2.51 km (15:34 / km) +1m 15:32 / km

Coaching 14:00 [0] 1.6 km (8:45 / km) +7m 8:34 / km

Tuesday Apr 30, 2019 #

1 PM

Cycling (commute) 33:00 [3] 10.5 km (19.1 kph) +13m

10 PM

Cycling (commute) 39:08 [2] 11.69 km (17.9 kph) +13m

Monday Apr 29, 2019 #

10 AM

Cycling 8:01 [2] 2.38 km (17.8 kph)

Cycling 1:09:17 [2] 16.45 km (14.2 kph) +12m

12 PM

Core 15:00 [0]

Sunday Apr 28, 2019 #

10 AM

Running warm up/down 11:19 [3] 2.23 km (5:04 / km) +6m 5:00 / km
shoes: Saucony Echelon 6

11 AM

Running 54:44 10.34 km (5:18 / km) +3m 5:17 / km
shoes: Saucony Echelon 6

Graham Creek OOC B-Meet
LongAdvanced 7.7 km 24 controls
Set by Bruce Brenot - Controlled by Karen Tippett
Not really fair to call this orienteering since I know the map so well and its mostly roads...
One big route choice flub...probably ran 300 m extra...some other minor flubs and hesitations
NIce day...
Thanks Bruce and Karen

Running warm up/down 11:48 [3] 2.19 km (5:24 / km) +8m 5:18 / km
shoes: Saucony Echelon 6

Long Advanced - Splits

Saturday Apr 27, 2019 #

8 AM

Running 50:07 [4] 10.0 km (5:01 / km) +10m 4:59 / km
shoes: Saucony Echelon 6

Friday Apr 26, 2019 #

8 AM

Running (commute) 25:16 [3] 4.64 km (5:27 / km) +10m 5:23 / km

3 PM

Running (commute) 25:46 [3] 4.64 km (5:33 / km)

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