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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: fkawam

In the 7 days ending Feb 14:

activity # timemileskm+m
  X-C Skiing4 6:00:47 29.73(12:08) 47.85(7:32) 149
  Running4 2:51:06 18.73(9:08) 30.15(5:41) 100
  Cycling3 2:40:52 22.31(8.3/h) 35.9(13.4/h) 78
  Core2 29:00
  Other1 1
  Total13 12:01:46 70.77 113.89 327
  [1-5]11 11:32:45

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Sunday Feb 14 #

11 AM

X-C Skiing 2:16:06 intensity: (1:00:00 @1) + (1:16:06 @2) 15.06 km (9:02 / km) +92m 8:46 / km

CSM Touring Virtual Leg 2: 15 km at Fitzroy PP
This time wen with Andrew to Fitzroy. We decided against the MapRun course and went for a 15 km leg....Andrew lead the way and picked the routes (except for the last 3.5 km where I had some say)...Just like mom he push the last bit. Life time longest ski for Andrew and his CSM touring leg complete.
We did the perimeter loop, the campground loop, some snow mobile trail track chasing on both sides of the river and then part of a perimeter loop and snow mobile track to finish...ironically at 2:16....
Beautiful day. Beautiful conditions...for some parts we were the first on fresh groomed trails
Just enough time to get home for work.

Other (Andrew's CSM Track) 1 [0]

Saturday Feb 13 #

11 AM

Running 40:43 [3] 7.25 km (5:37 / km) +18m 5:33 / km
shoes: TR14 GTX Saucony Excursions

Wanted to run 7 km to get another Feb run in and warmup because I was chilled in the house(funny eh). Got to the firestation and thought 5 was enough but saw Errol at 5 km doing one of his neighbourhood recovery runs and I tagged along for 2km to reach my goal...I was already plenty warm despite the -16 C air temp and w/c...but this was perfect priming for the aft ski with Colleen.
Coincidently 21rst run of 2021 ...foreshadowing?
1 PM

X-C Skiing 1:42:57 [3] 15.67 km (6:34 / km) +46m 6:29 / km

CSM Virtual Tourer: "Section" 1
Colleen and I set out for our first 15 km section in the -15 C temp on the main vein and all spurs of the winter west trail plus the TCT to Corkstown and back starting at Rifle Road S. First 30s are just my watch running as I prepped and we had a 30s or so chat with Jen Daubeny @ the Y junction. (we also saw her David and a couple of their friends when we finished)
Colleen was the pace setter bringing us out in a nice easy first km and then adding logs to the fire every click afterwards...
Longest ski for either of us in some time (Feb 21/2009 Gats loop). Feeling a bit drained and a pinch in my left shoulder at the end. The left toes were chilled but the choice of foot coverings (light wool, Sugoi's and toe warmers) worked well. Funny what $25 and a souvenir hat will motivate you to do. Saw lots of other CSM-ers out on the trail.
Great fun with my ski bunny err buddy...:)

Added bonus 21rst ski of 2021...first goal of the year bites the dust!

Friday Feb 12 #

12 PM

X-C Skiing 43:44 [3] 6.11 km (7:09 / km) +11m 7:05 / km

Checking out the Beachburg Subdivision line between Klondike and Cameron Henry.
Very flat straight section ....extensively signed snowmobie only but no one listens...Speaking to a local the ski-doos only seem to be about on the weekend.
Not a very good classic track at the sides but the centre is pretty much a good ski skate groom from snow machine chop even though there is a lot walking traffic evidence
Used the BC skis...the 1+ setting and applying the waxless ski compound to the kick area as well was much better

Thursday Feb 11 #

8 AM

Running 56:07 [3] 10.07 km (5:34 / km) +57m 5:25 / km
shoes: Asics GT1000-8 GTX

Colour the map everything between Ivanhoe and Connaught...missed a few tiny bits in the woods to get a first sixth 56'er...Crisp day but acclimatizing
Bit tired from the commute rides yesterday and hungry

Wednesday Feb 10 #

10 AM

X-C Skiing 1:18:00 [2] 11.0 km (7:05 / km)

Skiing with Colleen from Burke Road east then up the TCT to Corkstown then back to Chipmunk alley and the yellow-marsh loop before returning to the car...Beautiful day....Wish we could have stayed out longer but duty calls.
1 PM

Cycling 43:00 [2] 10.7 km (14.9 kph) +39m

TCT was great...nice sun and temp
7 PM

Cycling 42:00 [2] 10.7 km (15.3 kph) +39m

A first...crossed paths with another train strength head lamper X-C Sking on the trail....Good set of classic tracks on each side of the trail.

Tuesday Feb 9 #

8 AM

Core 11:00 [0]

10 AM

Cycling 1:15:52 intensity: (1:00:00 @2) + (10:00 @3) + (5:52 @4) 14.5 km (11.5 kph)

Up the bike path through Bel-Air to Carlington...lots of tiny trails on the way back...Tried the pump park but snow was too deep for purp. Lots of new snow trails in Carlington woods
Beautiful crisp day.
PS Good set of classic XC ski tracks up the bike path from Maitland to the top of Carlington hill.

Monday Feb 8 #

7 AM

Core 18:00 [0]

8 AM

Running 40:29 [3] 6.72 km (6:01 / km) +15m 5:57 / km
shoes: TR14 GTX Saucony Excursions

Trying the Map run app at Shirley's Bay...Great when it worked and didn't drain the 90% charged battery to zero
Still some fiddling to do obviously
-16 C but the reported wind chill was not an issue in he woods
11 AM

Running 33:47 intensity: (23:47 @3) + (10:00 @4) 6.1 km (5:32 / km) +10m 5:29 / km
shoes: TR14 GTX Saucony Excursions

Second attempt with the app at Shirley's Bay...~-10 C...made some modifications...

PS Logged first double run day of the year...21 for 2021.......hmmmm this is one I missed by a lot in 2020

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