Attackpoint - performance and training tools for orienteering athletes

Training Log: fkawam

In the last 7 days:

activity

time

miles

Mapping

3:12:33

6.22

(30:57)

10.01

(19:14)

Running

2:29:50

14.92

(10:03)

24.01

(6:14)

Orienteering

2:26:07

8.18

(17:52)

13.16

(11:06)

Cycling-Nick

1:12:26

16.66

(13.8/h)

26.81

(22.2/h)

stretching

1:04:00

Core

7:00

Total

10:31:56

45.98

73.99

[1-5]

9:20:56

3:12

0:00

Thursday Apr 18 #

10 AM

Orienteering 46:23 [2] 5.15 km (9:00 / km)
ahr:112 max:134 shoes: Brooks Ghost 15 - 4E-45

Course set by Robbie with Colleen in the Farm trying the o-range app..

Wednesday Apr 17 #

11 AM

Running 1:02:53 [3] 10.11 km (6:13 / km)
ahr:132 max:155 shoes: Brooks Ghost 15 - 4E-45

Strawberry fields loop

stretching warm up/down (dynamic) 13:00 [0]

Post run warm down

Tuesday Apr 16 #

11 AM

stretching (Dynamic ) 18:00 [0]

Monday Apr 15 #

11 AM

stretching warm up/down (Dynamic) 13:00 [0]

Running 30:06 [3] 5.04 km (5:58 / km)
ahr:133 max:144 shoes: Brooks Ghost 15 - 4E-45

Iris loop a little better today

2 PM

Cycling-Nick (Commute ) 33:56 [3] 13.54 km (23.9 kph)
ahr:126 max:146

6 PM

Cycling-Nick 38:30 [3] 13.27 km (20.7 kph)

Sunday Apr 14 #

10 AM

Orienteering race 1:39:44 [2] 8.01 km (12:27 / km)
ahr:111 max:147 shoes: Salomon Ultra Glide 2

B- Meet @ Constance Bay...season opener set by Paul and Mary-Ellen
Short Advanced Farsta (Mass start) - 4.8 km 21 controls (AAAABA)

Got psyched out by all the peeps on the 3rd leg so flubbed that. Really gnarly btwn 13 and 14 should have picked the obvious trail field route but still not much loss here...Big flub to 15 got pulled onto the other fork before realizing it then reloacted to fix lost alot here!
All round slow restricted tight running again and gut issues not making for a pleasant go but it was still fun.
Rain held off just as predicted and started to come down lightly as we left.

8 PM

stretching 20:00 [0]

paddle stretch with TV