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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: fkawam

In the 7 days ending May 30:

activity # timemileskm+m
  Cycling2 5:38:22 66.24(11.7/h) 106.6(18.9/h)
  Running5 3:30:31 22.92(9:11) 36.89(5:42)
  Orienteering1 58:15 4.66(12:30) 7.5(7:46)
  Core2 45:00
  Total9 10:52:08 93.82 150.99
  [1-5]7 10:07:08

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MoTuWeThFrSaSu

Sunday May 30 #

7 AM

Running 56:26 intensity: (40:00 @3) + (16:26 @4) 10.29 km (5:29 / km)
shoes: Clarion 2 - Saucony 45

Dragging through the first half, smelling the barn for the second

Saturday May 29 #

9 AM

Cycling (Purp) 4:24:22 [2] 81.3 km (18.5 kph)

Colleen and I did a long ride to Carleton Place along the TCT. The plan was to go to Ashton but not seeing the pub trail side spurred us onto the next adventure goal. Lots of wind so we didn't fight it and took breaks as we needed. (Including at the highly reccommmmmmmmmended Quitter's coffee shop)
Very dusty work.
Longest ride together since the days of McCreary's landing and Day 1 of the epic Algonquin bike some 30 years ago)
Great fun riding budd

Friday May 28 #

10 AM

Running 56:27 [3] 10.22 km (5:31 / km)
shoes: Clarion 2 - Saucony 45

Thursday May 27 #

7 AM

Core 20:00 [0]

8 AM

Cycling 37:30 [1] 12.72 km (20.4 kph)

Biked on Purp to the bottom of the "new" staircase behind Parliament then tied up the bike.

Running (stairs) 5:40 [3] 0.37 km (15:19 / km)
shoes: Asics GT1000-8 GTX

Up to the top and back down. All I had time for and given recent calf issues it was prudent to hold back a bit any way

Cycling 36:30 [1] 12.58 km (20.7 kph)

Unlocked bike and came home...a bit faster...to arrive just in time to do appointments and errands

Going to work up to more reps on the stairs ~2:50 up/down

Wednesday May 26 #

Core (light) 25:00 [0]

6 AM

Running 56:23 [3] 9.98 km (5:39 / km)
shoes: Clarion 2 - Saucony 45

Feeling a little more energetic today...~20C and overcast at the start...The calf is getting better (no lifts) . I wonder if the chair leg extension exercises done during work helped.

Tuesday May 25 #

7 AM

Running 35:35 [3] 6.03 km (5:54 / km)
shoes: Clarion 2 - Saucony 45

Feeling very tired and slow today but nice intermittent sprinkling of rain and cool temp

Monday May 24 #

10 AM

Orienteering 22:30 [2] 3.0 km (7:30 / km)

Centrepoint Maprun: sprint 2 - east side of centre point....warm up with Colleen and Natasha for the west side

Orienteering 35:45 [2] 4.5 km (7:57 / km)
shoes: Clarion 2 - Saucony 45

Centrepoint Maprun: sprint course 1 west of Centrepoint drive
with the west end women....Lots of "rude" control sites but we kept it real ...not rude for the most part

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