Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: fkawam

In the 7 days ending Oct 8, 2017:

activity	#	time	miles		km		+m
Running	4	4:43:54	31.15		50.12		141
Cycling	1	2:00:00	21.13	(10.6/h)	34.0	(17.0/h)
Orienteering	1	1:02:29	3.59	(17:24)	5.78	(10:49)	153
Core	1	20:00
Orienteering Light	1	5:00
Total	7	8:11:23	55.86		89.9		294
[1-5]	6	7:51:23

2:43

0:00

» now

Sunday Oct 8, 2017 #

11 AM

Orienteering race 1:02:29 [2] 5.78 km (10:49 / km) +153m 9:33 / km
shoes: Inov 8 Oroc 340 GTX

B Meet @ Lac Philippe
Intermediate 3.8 km 10 C
Set by Andrew and Cathy

All I had time for today...

OK... a few overshoots... and one really bad bearing out of 3..
1...good route but I think I see a better one now using the re-entrant to the east
2,3 ...overshot but quickly back
4...bad bearing to the open track but after realising I was too far down was able to do a clean cut in to the control
5...yay...a chance to run and make up mistakes
6,9...little overshot/wide
7...bang on bearing...with a little bump near the control to raise some elevation for better control sighting...Using the technique Jeff pointed out in the first tech session helped
10 good and as usual from the go control solid...running again yay!

Lots of places where I lost that 9 s that put me in second

Intermediate - Splits

Saturday Oct 7, 2017 #

12 PM

Running 57:05 11.41 km (5:00 / km) +37m 4:55 / km
shoes: blue wave rider 19 45 D

Friday Oct 6, 2017 #

6 AM

Running long 2:43:23 [3] 30.44 km (5:22 / km) +93m 5:17 / km
shoes: blue wave rider 19 45 D

Wednesday Oct 4, 2017 #

12 PM

Core 20:00 [0]

6 PM

Note

OOC Training
Pinecrest RC start - Centrepoint Park
Sheldon, Errol, Pablo, Andrew, Rikard and myself

w/u
- to the park
- some funnies (dynamics)...at least that was the plan!
w/o
- 3 on 1 off on the small pond loop
- 15minute structured fartlek ladder: 30s on - 30 s off - 1min on-1min off-1:30 on-1:30 off-2min on - 2min off- 2:30 on - 2:30 off
- On the perimeter loop, half ran one way, half the other, turn around and go back to the start upon meeting your counter part (1st, 2nd,3rd)running the other direction coming back faster ~ 1600 m

w/d
- run back to Pinecrest RC

C • Sorry to miss last night's ... 3

Running warm up/down 8:27 [3] 1.49 km (5:40 / km) +8m 5:31 / km
shoes: blue wave rider 19 45 D

Running (W/O) 33:51 5.19 km (6:31 / km) +3m 6:30 / km
shoes: blue wave rider 19 45 D

Running warm up/down 10:08 [3] 1.59 km (6:23 / km)
shoes: blue wave rider 19 45 D

Tuesday Oct 3, 2017 #

Cycling (commuting-chores) 2:00:00 [1] 34.0 km (17.0 kph)

6 PM

Note

Substitute coaching for Thomas L @ O-Kids Britannia "bring a friend" night. ...Little bits of jogging in w/u and to/from control pick-up.

Running 11:00
shoes: blue wave rider 19 45 D

warm up with group, easy run to first control from trolley station, easy run after last control pick up back to trolley station.

Orienteering Light (control pickup) 5:00 [3]
shoes: blue wave rider 19 45 D

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