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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: fkawam

In the 7 days ending Apr 16, 2017:

activity # timemileskm+m
  Running3 1:55:33 12.42(9:18) 19.99(5:47) 218
  Stationary Bike3 1:40:00
  Cycling2 1:19:09 16.07(12.2/h) 25.86(19.6/h) 114
  Orienteering1 1:04:17 4.86(13:14) 7.82(8:13) 177 /13c53%
  Other2 35:00
  Core1 10:00
  Total11 6:43:59 33.35 53.67 3497 /13c53%
  [1-5]10 6:33:32

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MoTuWeThFrSaSu

Sunday Apr 16, 2017 #

7 AM

Core 10:00 [0]

10 AM

Orienteering race (B-Meet) 1:04:17 intensity: (27 @0) + (19 @1) + (5:00 @2) + (21:47 @3) + (35:48 @4) + (56 @5) 7.82 km (8:13 / km) +17m 8:08 / km
ahr:139 max:162 spiked:7/13c shoes: Inov 8 Oroc 340 GTX

Constance Bay
Season opener
Short Advanced ...5.7 km...13 controls.
Some stupid errors but I was able to notice them relatively quickly for me ...running in the forest went well for me....Running out of the forest not as fast and unlaboured as usual...fitness still needs work.
Andrew started ahead of me and I was able to just catch him at the line.
Nice woods and we just evaded the really big downpour ...~10C cloudy...nice for running.

Thanks for the courses Alex and Peter

PS...Experiment with shoelace tying now complete...it has worked great all week and very good today (used a variation of the Attackpoint thread on this)

Short Advanced - Splits

Saturday Apr 15, 2017 #

12 PM

Cycling 39:49 [2] 13.44 km (20.3 kph) +62m

3 PM

Cycling 39:20 [2] 12.43 km (19.0 kph) +52m

Friday Apr 14, 2017 #

10 AM

Running warm up/down 10:32 [3] 2.04 km (5:10 / km) +5m 5:06 / km
shoes: mizuno wave rider 19 (45-2E)

Running (10 strides-jog back) 11:17 intensity: (5:47 @3) + (5:30 @4) 2.36 km (4:47 / km) +1m 4:46 / km
shoes: mizuno wave rider 19 (45-2E)

Running (12 minute run) 12:01 [4] 2.61 km (4:36 / km) +1m 4:36 / km
shoes: mizuno wave rider 19 (45-2E)

Running warm up/down 13:08 [3] 2.53 km (5:11 / km) +20m 5:00 / km
shoes: mizuno wave rider 19 (45-2E)

Thursday Apr 13, 2017 #

6 AM

Stationary Bike 35:00 [1]

Wednesday Apr 12, 2017 #

6 AM

Stationary Bike 35:00 intensity: (20:00 @1) + (15:00 @2)

6 PM

Note

OOC Training
Carlington
(18) Rorry, Paul, David, Philipe, Adrian, Tomas, Alex, Andrew, Cathy, Mark, Oliver, James R., Steve,Tommy G., Ivan, Jennie, Rikard, myself

I had to change my plans since I noticed I had not properly saved my map file...By the time I noticed at Staples it was too late to retrieve it...oh well the long leg workout will be done another day.
w/u
- over the "1 km" workout loop
- hill marches: 2xhalf the big hill, 2 x full big hill...first done of each set backwards
w/o
- 6 x 1km hill-terrain-road loop with variations...as many as possible in 40 min with free form rec
w/d
figure 8 walking the baseball diamonds

Running warm up/down (and hill marches) 16:44 intensity: (10:00 @1) + (6:44 @2) 1.86 km (8:59 / km) +52m 7:53 / km
shoes: mizuno wave rider 19 (45-2E)

Running 37:24 [4] 5.87 km (6:22 / km) +120m 5:47 / km

Other warm up/down (walking) 10:00 [1]

Tuesday Apr 11, 2017 #

5 PM

Stationary Bike 30:00 [1]

Monday Apr 10, 2017 #

12 PM

Other 25:00 [1]

Clearing the tree that fell on the bike path in the fall with my handsaw....Wouldn't you know it...when I checked during my run the NCC-City finally sent a crew to deal with it and clean up my work.
5 PM

Running 14:27 [3] 2.72 km (5:19 / km) +19m 5:08 / km
shoes: mizuno wave rider 19 (45-2E)

A pretty wussy run just before the storm. Still tired from yesterday...right shoulder blade cramped up afterwards reminiscent of the lung problems ;(
Connected to tree clearing?
Very warm...~20 C...ran in shorts

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