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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: fkawam

In the 7 days ending Jun 3, 2018:

activity # timemileskm+m
  Cycling5 3:17:18 40.88(4:50) 65.79(3:00) 229
  Running5 3:06:54 20.9(8:56) 33.64(5:33) 166
  Orienteering1 2:12:38 5.78(22:57) 9.3(14:15) 149
  Other1 1:25:57 3.2(26:52) 5.15(16:42) 92
  5BX6 52:46 0.36 0.57 1
  Core I1 18:00
  Total12 11:13:33 71.12 114.45 637
  [1-5]11 8:40:16

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MoTuWeThFrSaSu

Sunday Jun 3, 2018 #

10 AM

5BX warm up/down (Chart 2 D + (5)) 9:40 intensity: (4:00 @0) + (5:40 @1) 0.19 km (50:05 / km) +1m 48:49 / km
shoes: Inov 8 Oroc 340 GTX

Used this as a race warm up

Orienteering race 2:12:38 [3] **** 9.3 km (14:15 / km) +149m 13:12 / km
shoes: Inov 8 Oroc 340 GTX

B-Meet @ Foley Mountain
Long Advanced
6.6 km 20 controls
Set by Mark and Anita

Had some good moments...really pleased with control 13...#2 was the only really bad one ...other mistakes, though numerous, were not in and of themselves too bad...
Of course all of this is relative to me...~25-30 th position for most legs...except of course from the go control :)
One tick crawled up my chest..(after just being checked over too...)

Thanks for a great day!

Other (colleen's track) 1:25:57 [0] 5.15 km (16:42 / km) +92m 15:20 / km

Saturday Jun 2, 2018 #

7 AM

Core I (old routine) 18:00 [0]

Running (bench) 31:27 intensity: (22:00 @3) + (9:27 @4) 6.4 km (4:55 / km) +22m 4:50 / km

5BX (Chart 2 D+ (4) +CU) 8:25 intensity: (3:00 @0) + (5:25 @1) 0.13 km (1:04:15 / km)

9 AM

Cycling 41:44 [3] 13.83 km (3:01 / km) +79m 2:56 / km

3 PM

Cycling 43:48 [3] 13.91 km (3:09 / km) +51m 3:06 / km

Friday Jun 1, 2018 #

6 AM

Running warm up/down (run & strides) 12:29 [3] 2.46 km (5:04 / km) +5m 5:01 / km
shoes: New balance 910 trail

5BX (Chart 2 D+ (3)) 8:36 intensity: (3:00 @0) + (5:36 @1) 0.11 km (1:18:54 / km)
shoes: New balance 910 trail

Running (mixed paces) 28:42 intensity: (20:00 @3) + (8:42 @4) 5.82 km (4:56 / km) +32m 4:48 / km
shoes: New balance 910 trail

Thursday May 31, 2018 #

7 AM

5BX (Chart 2 D+ (2)) 9:15 [0] 0.14 km (1:05:36 / km)

1 PM

Cycling 41:41 [3] 12.57 km (3:19 / km) +71m 3:13 / km

7 PM

Cycling 34:05 [3] 13.47 km (2:32 / km) +18m 2:31 / km

Wednesday May 30, 2018 #

Cycling (transport) 36:00 [2] 12.0 km (3:00 / km) +10m 2:59 / km

6 PM

Running warm up/down 6:00 intensity: (4 @0) + (21 @1) + (28 @2) + (3:32 @3) + (1:35 @4) 1.1 km (5:28 / km) +4m 5:22 / km
ahr:130 max:143 shoes: blue wave rider 19 45 D

Running warm up/down 14:31 intensity: (1 @0) + (3:25 @1) + (3:51 @2) + (5:33 @3) + (1:41 @4) 1.58 km (9:13 / km) +26m 8:31 / km
ahr:120 max:145 shoes: blue wave rider 19 45 D

Running warm up/down 3:14 intensity: (19 @2) + (2:55 @3) 0.46 km (7:02 / km) +2m 6:53 / km
ahr:127 max:132 shoes: blue wave rider 19 45 D

Running intervals 26:51 intensity: (15:34 @0) + (1:02 @1) + (25 @2) + (16 @3) + (9:34 @4) 3.61 km (7:27 / km) +6m 7:23 / km
ahr:100 max:156 shoes: blue wave rider 19 45 D

Running warm up/down 5:44 [0] 0.93 km (6:11 / km) +5m 6:01 / km
shoes: blue wave rider 19 45 D

Running warm up/down 5:42 [0] 0.97 km (5:51 / km) +14m 5:28 / km
shoes: blue wave rider 19 45 D

Tuesday May 29, 2018 #

5BX (Chart 2 D+ (1)) 8:48 intensity: (3:00 @0) + (5:48 @1)

Running 25:41 [3] 5.16 km (4:59 / km) +25m 4:52 / km
shoes: blue wave rider 19 45 D

Monday May 28, 2018 #

6 AM

Running 26:33 [3] 5.16 km (5:09 / km) +25m 5:01 / km

5BX (Chart 2 D (8)) 8:02 [1]

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