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Training Log Archive: fkawam

In the 7 days ending Oct 9, 2016:

activity # timemileskm+m
  Running4 3:47:53 27.36(8:20) 44.04(5:10) 221
  Orienteering2 3:21:33 9.08(22:12) 14.61(13:48) 141
  Core3 42:00
  Other1 14:11
  Total8 8:05:37 36.44 58.64 362
  [1-5]5 5:08:47

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MoTuWeThFrSaSu

Sunday Oct 9, 2016 #

Event: OOC Pine Road Classic Event
 
10 AM

Orienteering race 2:12:44 intensity: (1:12:55 @0) + (48:18 @1) + (10:33 @2) + (58 @3) 5.91 km (22:29 / km) +135m 20:10 / km
ahr:87 max:135 shoes: Inov 8 Oroc 340 GTX

B-Meet P16 - new map
Short Advanced 3.9 km 13 controls
Mostly walking with Colleen for our Rogaine practice....missed 9...over shot it and then realized we were in the north oriented rocky ground so didn't go back for it and continued to 10.

Fun with a sunny but cool day

Thanks Mark, Anita, Evan and team!

PS...addendum to the climb debate from Wednesday's workout ...the listed climb was 125...we got 135...which would not have been much different had we gone back for 9...interesting!

Short Advanced - Splits

Saturday Oct 8, 2016 #

10 AM

Running warm up/down 14:11 intensity: (23 @0) + (29 @1) + (8:12 @2) + (5:07 @3) 2.48 km (5:43 / km) +27m 5:26 / km
ahr:117 max:132 shoes: red new balance trail

Other warm up/down (sillies w. tash) 14:11 intensity: (6:08 @0) + (5:13 @1) + (2:50 @2)
ahr:90 max:116 shoes: red new balance trail

Running intervals 36:02 intensity: (12 @0) + (3 @1) + (24 @2) + (17:12 @3) + (18:11 @4) 7.21 km (5:00 / km) +92m 4:42 / km
ahr:138 max:153 shoes: red new balance trail

Tash's w/o on the cottage roads
3 sets of
1 min on- 1 min jog rec
2 min on- 2 min jog rec
3 min on- 3 min jog rec

Running warm up/down 14:37 intensity: (1 @0) + (36 @1) + (6:38 @2) + (7:22 @3) 2.38 km (6:09 / km) +33m 5:45 / km
ahr:120 max:134 shoes: red new balance trail

Friday Oct 7, 2016 #

6 AM

Core 12:00 [0]

Running 1:08:40 intensity: (18 @0) + (39 @1) + (2:29 @2) + (50:36 @3) + (14:38 @4) 14.14 km (4:51 / km) +50m 4:46 / km
ahr:134 max:147

Thursday Oct 6, 2016 #

6 PM

Note

OOC Technical Training
Jennie and Stefan set 5 sprint courses on a new map: Stittsville...Johnny Leroux Center...Dark after the first course...started watch late for first course...baled second last control on last course..

Orienteering (course 4) 17:03 intensity: (1:26 @1) + (5:22 @2) + (10:15 @3) 1.01 km (16:51 / km)
ahr:117 max:127 shoes: mizuno wave rider 19 (45-2E)

Orienteering (course 3) 12:32 intensity: (6 @0) + (8 @1) + (2:32 @2) + (9:40 @3) + (6 @4) 1.83 km (6:51 / km)
ahr:128 max:140 shoes: mizuno wave rider 19 (45-2E)

Orienteering (course 2) 12:02 intensity: (8 @0) + (11 @1) + (1:58 @2) + (9:28 @3) + (17 @4) 1.85 km (6:31 / km) +2m 6:29 / km
ahr:128 max:140 shoes: mizuno wave rider 19 (45-2E)

Orienteering (course 5) 13:21 intensity: (2 @0) + (6 @1) + (58 @2) + (8:50 @3) + (3:25 @4) 2.11 km (6:21 / km) +3m 6:18 / km
ahr:133 max:146 shoes: mizuno wave rider 19 (45-2E)

Orienteering (course 1) 13:51 intensity: (14 @0) + (57 @1) + (1:48 @2) + (5:18 @3) + (5:34 @4) 1.91 km (7:16 / km) +1m 7:15 / km
ahr:131 max:150 shoes: mizuno wave rider 19 (45-2E)

Wednesday Oct 5, 2016 #

6 AM

Core 10:00 [0]

6 PM

Note

OOC Training
Steve, Errol, Rikkard, Cathy, Andrew, Tomas, Oliver, myself, (Alex-bike)

w/u
-run to Britannia
-5min of diagonal strides on-off jog in the grass rectangle
w/o
- 10 min of N-S jetty run with 2 light post jog rec
-" 2-on - 1 - off' on the 400m beach loop until everyone had done 4 double loops (800m with~ 2min rec)
- 1 hard Britannia grass hill
w/d
- back to lot

Running 8:37 [0] 1.53 km (5:38 / km)

Running 5:04 [0] 1.05 km (4:51 / km)

Running 10:19 [0] 1.43 km (7:12 / km)

Running 19:27 [0] 3.34 km (5:49 / km)

Running 6:24 [0] 0.75 km (8:31 / km) +15m 7:44 / km

Running 4:32 [0] 0.73 km (6:14 / km) +4m 6:04 / km

Tuesday Oct 4, 2016 #

7 AM

Core 20:00 [0]

11 AM

Running (mixed) 40:00 intensity: (6:00 @2) + (18:00 @3) + (16:00 @4) 9.0 km (4:27 / km)
shoes: mizuno wave rider 19 (45-2E)

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