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Training Log Archive: fkawam

In the 7 days ending Nov 3, 2014:

activity	#	time	miles		km		+m
Running	6	4:20:21	26.86		43.23		189
Orienteering	1	2:19:42	5.24	(26:41)	8.43	(16:35)	197	12 /	16c	75%
Core	4	50:00
Orienteering Light	1	46:00	1.86	(24:41)	3.0	(15:20)
Total	10	8:16:03	33.96		54.66		386	12 /	16c	75%
[1-5]	8	7:26:03

2:34

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Monday Nov 3, 2014 #

11 AM

Running 39:15 [3] 8.06 km (4:52 / km) +26m 4:48 / km
shoes: Saucony Progrid Echelon 3

Not a pleasant run....went over on my left ankle at ~ 5km...after a bit of a break able to get going again...overdressed as well

7 PM

Core 10:00 [0]

Sunday Nov 2, 2014 #

Event: OOC Classic Event: Meech Valley

7 AM

Core 15:00 [0]

10 AM

Orienteering warm up/down ( + start and first contro) 8:32 [2] 0.99 km (8:37 / km) +14m 8:03 / km
shoes: Inov 8 Oroc 340 GTX

Orienteering race (...from control 1 onwards) 2:11:10 [3] *** 7.44 km (17:38 / km) +183m 15:42 / km
spiked:12/16c shoes: Inov 8 Oroc 340 GTX

Meech Valley B-Meet
Short Advanced with Natasha...4.7 km by the line...16 Controls
Great fun....thanks daughter :)
Good Controls:
2,3,4,6,8,9,12,13,14,15
So-so Controls:
1 (slow start), 5 a little wandering in the circle, 16 a little hesitation at the edge of the circle, 10 slight overshooting hill not a major delay
Bad controls
7...looked like we had a great route choice where we could cross the stream in the marsh but it was too deep so we had to go back, cross elsewhere on a beaver damn not on the map and re-orient
11 ....too low...a common problem apparently (with the long advanced 16 as well)..We realized we were too low when we found the snowshoe trail...so we decided to pack it in and skip to 12 following the trail in....since the edge of the bay in the lake right after the rock sheet lined up with the control we changed our minds and decided to go for it by going straight up...about 3/4 the way up the whole world came down in our face (including Kumiko who paused with us at the snowshoe trail and decided to climb back up from there) and lead us right to the control ...

14th...
http://ottawaoc.ca/Results/20141102_results.html

Saturday Nov 1, 2014 #

Event: OOC Vampire-O: Walter Baker Park

7 AM

Core 15:00 [0]

Running 39:05
shoes: Saucony Progrid Echelon 3

6 PM

Orienteering Light 46:00 [1] 3.0 km (15:20 / km)
shoes: red new balance trail

Did the Vampire-O with Tash....we came 4th...tied with Lars point wise but 2 minutes behind him...Got 8 controls ...got vamped by Robbie G....vamped some-one else and then upgraded our card...got 3 more controls before we quit while we were ahead
Good Fun

Friday Oct 31, 2014 #

11 AM

Running (Loop) 29:20 [3] 6.38 km (4:36 / km) +23m 4:31 / km
shoes: Saucony Progrid Echelon 3

Thursday Oct 30, 2014 #

12 PM

Running 38:36 [3] 8.01 km (4:49 / km) +41m 4:42 / km
shoes: Saucony Progrid Echelon 3

Recovery run on a mini- colour the map of the wedge between Agora village and Carling/Pinecrest...

This is like Stefan's map of Agora village only hilly!....hee...hee...hee...

Wednesday Oct 29, 2014 #

6 PM

Note

OOC Training
Frank Ryan - Transitway-4H loop Area

Tomas, Steve, Natasha, Alex, Stefan, Philipe, Cathy, Andrew, Randy, Jeff and myself

w/u
run to 4h loop 1+ loop to baseball diamond
w/o
roll the dice interval selection with group...did 6 intervals alternating on grass and pavement relaxed interval pace...one set of 20s step ups..transition to base and road ...recovery from Rogaine..
w/d
run back to parking lot

Running warm up/down 11:20 [3] 2.04 km (5:34 / km) +10m 5:26 / km
shoes: Saucony Progrid Echelon 3

Running intervals 40:20 5.88 km (6:51 / km) +2m 6:51 / km
shoes: Saucony Progrid Echelon 3

hr data guesses

Running warm up/down 5:11 [3] 0.82 km (6:19 / km) +16m 5:46 / km
shoes: Saucony Progrid Echelon 3

Tuesday Oct 28, 2014 #

11 AM

Core 10:00 [0]

Running 57:14 [3] 12.05 km (4:45 / km) +71m 4:37 / km
shoes: Saucony Progrid Echelon 3

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