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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: fkawam

In the 7 days ending Jun 2, 2019:

activity # timemileskm+m
  Cycling5 2:26:15 26.82(11.0/h) 43.16(17.7/h) 88
  Running3 2:24:24 15.96(9:03) 25.69(5:37) 84
  Orienteering1 1:56:51 4.19(27:52) 6.75(17:19) 190
  Mapping 1 46:26 2.32(20:02) 3.73(12:27) 3
  Total9 7:33:56 49.29(9:13) 79.32(5:43) 365
  [1-5]8 6:47:30

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MoTuWeThFrSaSu

Sunday Jun 2, 2019 #

11 AM

Orienteering race (B-Meet-Classic) 1:56:51 [2] 6.75 km (17:19 / km) +190m 15:11 / km
shoes: Inov 8 Oroc 340 GTX

Short Advanced17 controls 5.1 km
P17
Only one major mistake on 6 (which felt like a lot longer before I corrected) and an unthinking leg for 14 quickly corrected...a few other minor mistakes but generally good nav...using generalized map features more than bearings (last week)
Slow running though in the muddy/rocky/Gatineau-y terrain
MIddle of the pack again
Overcast day with rain on the drive up only
Thanks Bernard and James

Short Advance - Splits

Saturday Jun 1, 2019 #

8 AM

Running warm up/down 21:31 [3] 4.21 km (5:07 / km) +15m 5:01 / km
shoes: Saucony Echelon 6

Running 16:29 intensity: (4:29 @3) + (12:00 @4) 3.27 km (5:03 / km)
shoes: Saucony Echelon 6

Running 10:04 intensity: (5:43 @3) + (4:21 @4) 1.88 km (5:21 / km) +3m 5:19 / km
shoes: Saucony Echelon 6

Running warm up/down 4:00 [2] 0.7 km (5:43 / km)
shoes: Saucony Echelon 6

Friday May 31, 2019 #

8 AM

Cycling (commute) 29:46 [2] 9.2 km (18.5 kph) +41m

11 AM

Cycling (commute) 33:29 [2] 9.36 km (16.8 kph) +47m

Thursday May 30, 2019 #

8 AM

Running 48:14 [3] 9.27 km (5:12 / km) +36m 5:06 / km
shoes: Saucony Echelon 6

Wednesday May 29, 2019 #

6 PM

Note

OOC Training
Hampton Park
~20 C

T2T
Nadia , Nefes , Zoe ,
Jeff (train/coach)
RALF-regs:
Steve, Stefan, Robbie, Tommy, Sheldon, Natasha, Cathy, Andrew, myself

w/u
-over to park 10 min running
-stretching and 6 strides on sloped lower path
w/o
- 4 x small loop...lower path woods hill upper path
- 6 x "nexus' to water fountain...different routes....20 min (with rest included)
-6 x strides on path
w/d
- 2 woods loops (~500 m)
- walk back to westgate

Running warm up/down 10:00 [2] 1.62 km (6:10 / km) +3m 6:07 / km
shoes: Saucony Echelon 6-V2

Cycling 5:00 [2] 0.6 km (7.2 kph)
shoes: Saucony Echelon 6-V2

Running 6:59 [2] 1.09 km (6:24 / km) +2m 6:20 / km
shoes: Saucony Echelon 6-V2

Running 20:00 [4] 2.52 km (7:56 / km) +2m 7:54 / km
shoes: Saucony Echelon 6-V2

Running 4:16 [2] 0.61 km (7:03 / km) +2m 6:56 / km
shoes: Saucony Echelon 6-V2

Running warm up/down 2:51 [2] 0.51 km (5:32 / km) +21m 4:36 / km
shoes: Saucony Echelon 6-V2

Tuesday May 28, 2019 #

2 PM

Cycling (commute) 38:00 [1] 11.0 km (17.4 kph)

9 PM

Cycling (commute) 40:00 [2] 13.0 km (19.5 kph)

Monday May 27, 2019 #

12 PM

Mapping 40:02 [0] 2.35 km (17:03 / km) +2m 16:58 / km

Mapping 6:24 [0] 1.38 km (4:38 / km) +1m 4:37 / km

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