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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: fkawam

In the 7 days ending Aug 18:

activity # timemileskm+m
  Cycling6 6:40:24 73.01 117.49 102
  Running5 3:57:00 27.75(8:32) 44.66(5:18) 183
  Other1 1:10:00 3.98(17:36) 6.4(10:56)
  Orienteering Light1 1:10:00
  Core I1 20:00
  Total12 13:17:24 104.73 168.55 285
  [1-5]11 11:32:24

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MoTuWeThFrSaSu

Sunday Aug 18 #

9 AM

Cycling (Walt) 1:16:43 [3] 30.47 km (2:31 / km)

Bike with Colleen on the SJAMP...War Museum-back-Island Park-back-in...achy for the last out 'n back
3 PM

Cycling 1:38:35 [2] 19.65 km (5:01 / km) +14m 5:00 / km

Laying down tracks mostly in the terrain and rain on purp after wood cutting for the dock...was going to run this glad but I was on the bike

Saturday Aug 17 #

9 AM

Running 51:34 [3] 8.5 km (6:04 / km) +35m 5:56 / km
shoes: Saucony Excursion TR12

Friday Aug 16 #

9 AM

Cycling 2:17:06 intensity: (1:47:06 @1) + (15:00 @2) + (15:00 @3) 46.77 km (2:56 / km) +10m 2:56 / km

Cycle with Colleen on Walt...messed up my watch so copying Colleen's data...
Mousette-GP down Pink Lake trail to Cite des Jeunes - back track to Lac Leamy trail then Lac Leamy - voyageurs trail home
7 PM

Running 53:09 [4] 10.45 km (5:05 / km) +13m 5:03 / km
shoes: Clarion-Saucony

Nice evening run...getting dark near the end...(~8:15)...faster once warmed up and out of the woods

Thursday Aug 15 #

8 AM

Running 52:07 intensity: (49:07 @3) + (3:00 @4) 10.03 km (5:12 / km) +21m 5:08 / km
shoes: Clarion-Saucony

Exploring something on the edge of the Bel-Air map then wiggled down to WHS via Maitland and Lenester for an 800 m surge on the track followed by an easy jog to top to 10 km (then walk in)
2 PM

Cycling (purp - standard) 30:00 [2] 10.3 km (2:55 / km) +39m 2:52 / km

7 PM

Cycling (purp - standard) 28:00 [3] 10.3 km (2:43 / km) +39m 2:40 / km

Wednesday Aug 14 #

Cycling (general) 30:00 [1]

Orienteering Light 1:10:00 intensity: (15:00 @0) + (20:00 @1) + (30:00 @2) + (5:00 @3)

Set up (~1 hour) and take down (~15 min) of controls on bike for the the Pinecrest Sprint meet...hr zones/times estimated
Nice evening ~60 starts and many found the simpler courses nice for fast running...Though some of the clientele @ Sonny's were a little rough our hosts were great.
Hindsight: starting the short with the "butterfly" node might have been too much of a head scratcher but people seemed to figure it out in the end...Only one issue at the end when someone returned their rental SI without downloading...we were still able to beat the darkness and get controls down in less than 20 min...(Eric called while we were out picking controls @8pm)
It was also nice that we got at least 1 father/daughter pair from Rorry's beaver/cub outreach the night before to come out to the meet
Thanks
Rob, Eric, Anne, Kumiko, Colleen, Andrew,Sheldon and controller Lisa for all the help

Tuesday Aug 13 #

10 AM

Core I 20:00 [0]

Running 30:46 [3] 5.64 km (5:28 / km) +88m 5:04 / km
shoes: Saucony Excursion TR12

8 hill loops
1:55/27:04/1:47
350/ 8 loops/350

Felt good-easy....nice shade

Monday Aug 12 #

8 AM

Running (fartlek) 49:24 intensity: (36:24 @3) + (13:00 @4) 10.03 km (4:55 / km) +26m 4:52 / km
shoes: Clarion-Saucony

Down to Cassels then 6x500 on 500 off followed by easy in to 10 km total
12 PM

Other (walk with Colleen) 1:10:00 [0] 6.4 km (10:56 / km)

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