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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: fkawam

In the 7 days ending May 22, 2012:

activity # timemileskm+m
  Cycling4 2:37:09 28.96 46.6 96
  Running4 2:14:17 12.33(10:53) 19.85(6:46) 68
  Orienteering2 1:46:55 5.88(18:11) 9.47(11:18) 3
  Core1 1:00:00
  Walk-jog-stretch1 46:55 2.2(21:19) 3.54(13:15) 32
  Total8 8:25:16 49.37 79.46 199
  [1-5]7 7:07:05

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WeThFrSaSuMoTu

Tuesday May 22, 2012 #

11 AM

Running 41:17 intensity: (1:29 @1) + (6:14 @2) + (17:50 @3) + (15:31 @4) + (13 @5) 8.05 km (5:08 / km) +24m 5:03 / km
ahr:136 max:158 shoes: mizuno neutral trainer

Achilles felt good this morning but not after dog walk....700 m into this run had to stop and stretch...and again at ~ 2 km...At that point decided to do loops of the Pinecrest Creek woods trail loop in the section between The 417 and Iris...(4 loops) switched the direction for the 4th loop...not sure why it shows up as shorter than the others...Run back via Iris/Pinecrest/Church and Park
Need to ice again

Monday May 21, 2012 #

8 AM

Core (C3) 1:00:00 [0]

Since all the core work will show up as "0" zone, decided to come up with a scale C1 (easy) to C5 (hard)...to compare workouts.

Sunday May 20, 2012 #

10 AM

Cycling 30:00 [1]
shoes: mizuno neutral trainer

Easy bike to Home Depot and back to get paint

Saturday May 19, 2012 #

Event: Ottawa O-Fest 2012
 
7 AM

Cycling 37:01 intensity: (5 @0) + (20 @1) + (3:51 @2) + (28:24 @3) + (4:21 @4) 15.09 km (24.5 kph) +52m
ahr:131 max:150 shoes: mizuno neutral trainer

Bike to O-fest Middle at South March Highlands for helping and race
10 AM

Running warm up/down 12:54 intensity: (6 @2) + (1:18 @3) + (11:30 @4) 2.09 km (6:10 / km) +4m 6:06 / km
ahr:146 max:156 shoes: mizuno neutral trainer

Run from Arena to Middle start...longer than expected...but got the heart rate up, eliminated time to think about anything else much and got there with 3 minutes to spare.

Orienteering race (o-fest middle) 1:21:16 intensity: (5:24 @1) + (26:28 @2) + (30:19 @3) + (18:20 @4) + (45 @5) 5.72 km (14:12 / km) +1m 14:11 / km
ahr:127 max:168 shoes: mizuno neutral trainer

O-fest ...March Highlands....Middle....course 5 (open) 11 controls 3.5 km

Started the watch just after control 1...1,2 good 3 so/so, 4 lost alot of time, 5,6,7, good, 8 good but a took the route through the woods and thus lost time, 9 good, 10 good but took a round about path loop but ended up about the same as someone who took a different route from 9 with me, 11 good but running was a bit slow...finally got the wheels back into the finish..(lost my printout of splits somewhere...)

All-in-all a fun event...My first middle!....I think I picked a level just right for me and for the most part heeded Stefan's advice much better than usual..Relocated well when and relatively quickly when I was in trouble (except for 4..waited too long)

see splits below

Cycling 1:03:53 intensity: (1:56 @1) + (16:56 @2) + (42:31 @3) + (2:30 @4) 22.78 km (21.4 kph) +16m
ahr:125 max:144 shoes: mizuno neutral trainer

Bike to O-fest Sprint at Tunney's Pasture (from March Highlands) for helping and race...Went with Errol to s-loop...cool back roads path...~16 km to the point we split up.
4 PM

Running warm up/down 10:25 intensity: (14 @1) + (1:40 @2) + (6:16 @3) + (2:15 @4) 1.26 km (8:16 / km) +2m 8:12 / km
ahr:131 max:148 shoes: mizuno neutral trainer

Achilles not feeling good...mostly a stretching/stride warm up...good to go at the start...

Orienteering race (o-fest sprint) 25:39 intensity: (1 @2) + (7:07 @3) + (17:16 @4) + (1:15 @5) 3.74 km (6:51 / km) +2m 6:50 / km
ahr:146 max:168 shoes: mizuno neutral trainer

O-fest ...Tunney's Pasture...New Sprint map.set by Randy and Gord...course 5 (open) 21 controls 2.5 km

My first sprint!...I was tired so this helped me not go too fast ...missed 7..realized it at 9 by did not want to go back to fix it...(figured I was racing a few guys around my speed at this point and tried to get ahead)...Last half better than first in general....As for control placement...challenging, took me a while to establish the adage that in general, find the most difficult spot in the circle where the control could be and go there...forget the control descriptions!...Wanted to see how far I would be behind the guys in most legs...Think I could have run faster but then I might not have been as clean...

As with the middle, James' calling the race down the home stretch pulled me in for a fast finish...

Cycling 26:15 intensity: (16 @1) + (5:12 @2) + (20:47 @3) 8.73 km (20.0 kph) +28m
ahr:125 max:135 shoes: mizuno neutral trainer

Bike from Tunney's Pasture home after O-fest sprint

Open 5 - Splits

Thursday May 17, 2012 #

5 PM

Walk-jog-stretch 46:55 intensity: (18:06 @0) + (5:11 @1) + (18:20 @2) + (5:18 @3) 3.54 km (13:15 / km) +32m 12:40 / km
ahr:107 max:134 shoes: mizuno neutral trainer

cf lap 10 and 14 later

Wednesday May 16, 2012 #

6 PM

Running 1:09:41 intensity: (8:49 @1) + (6:16 @2) + (11:46 @3) + (28:54 @4) + (13:56 @5) 8.44 km (8:16 / km) +38m 8:05 / km
ahr:135 max:171 shoes: mizuno neutral trainer

OOC Running Training...see details below....Achilles felt good when working hard....Did a 40 minute walk with Colleen afterward for a warm down hurt a bit after that ...iced afterward

.

Note

OOC Workout May 16, 2012

Stefan, Alex, Steve, Errol, Cathy, Tomas, Eric, Molly, myself

FrankRyan-Transitway area
w/u
- tree weave on Tavistock-Elmhurst park rough field for 9 minutes…gear changes: 3 sub t -3 tempo -3 super tempo
- follow the leader map exercise over the simulation loop

w/o
- 2800 m terrain simulation: 1400-30s-500-30s-900 on TT o-terrain loop.. FAST
- frank ryan park – varied trail/terrain/woods up and down hills…down on magnetic north lines , up on route choice to next line/control start

w/d
not really much of one tonight

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