Attackpoint AR - performance and training tools for adventure athletes

Training Log: fkawam

In the last 7 days:

activity

time

miles

Running

2:48:11

16.63

(10:07)

26.77

(6:17)

Orienteering

1:45:07

5.65

(18:35)

9.1

(11:33)

Cycling-Nick

1:44:58

22.23

(12.7/h)

35.77

(20.4/h)

stretching

43:00

Core

30:00

Total

7:31:16

44.52

71.64

[1-5]

6:48:16

1:44

0:00

Monday Apr 22 #

2 PM

Cycling-Nick 1:44:58 [2] 35.77 km (20.4 kph)
ahr:109 max:127

Loop on the paths and Carling to Beaverbrook underpass and then back by Corkstown and Chipmunk Alley...Nice sunny day

Sunday Apr 21 #

9 AM

Core 12:00 [0]

10 AM

Running warm up/down (B-Meet) 6:40 [3] 1.08 km (6:10 / km)
shoes: Salomon Ultra Glide 2

Orienteering (B-Meet) 58:44 [2] 3.95 km (14:52 / km)
ahr:105 max:143 shoes: Salomon Ultra Glide 2

B-Meet 2 Spring Session
Richcraft...Rikard and Cherie organizing
SA 2.7 km 13 controls
Mispunched....Haven't done this for a while...just didn't see control 10 on the map and mixed up the line from 10 to 11 as the line out of 9.
Big screw up on 2...tried to cross the swamp because it looked feasible...should have believed the map because I had to back out and start again...big time consumer then went around the the wrong way and hit 3 ...oy vey ...as they say...Got into some leap frogging with Steve /Lily where I overshot 7 for not paying attention....Forgot the control description holder which was a pain at refolding...Lots of raspberry canes...cool AM. Had a hard time moving in the woods more than usual...feeling a definite lack of leg strength here.
WG orthotics again so that made the foot end of running better just poor conditioning...Andrew and Colleen had tick passengers.. I was spared.

Short Adv - Splits

Saturday Apr 20 #

9 AM

Core warm up/down 18:00 [0]

Running 56:47 [3] 9.14 km (6:13 / km)
ahr:132 max:143 shoes: Brooks Ghost 15 - 4E-45

Mordor loop...with my old Wally G. orthotics based on this week's foot apt....This felt good on the feet but my back was tight...Feeling a little more fluid

Friday Apr 19 #

9 AM

stretching 30:00 [1]

dynamic...and some add ons

6 PM

Running 41:51 [3] 6.44 km (6:30 / km)
ahr:128 max:149 shoes: Brooks Glycerin 20

In pieces with the WNW session run by Sheldon...
The skies parted for us to have a beautiful evening
Still creaky and stiff but a great way to get out today...new toe pad worked well
Thanks Sheldon