Register | Login
Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: fkawam

In the 7 days ending Sep 30, 2012:

activity # timemileskm+m
  Orienteering2 3:58:59 7.33 11.8 5911 /20c55%
  Running4 2:48:51 17.52(9:38) 28.2(5:59) 123
  Andrew Running6 2:07:54 10.16 16.34 15
  Core1 55:00
  Total11 9:50:44 35.01 56.34 19711 /20c55%
  [1-5]10 8:50:57

«»
3:06
0:00
» now
MoTuWeThFrSaSu

Sunday Sep 30, 2012 #

10 AM

Running warm up/down 12:32 intensity: (12 @0) + (12 @1) + (3:07 @2) + (7:18 @3) + (1:43 @4) 2.34 km (5:21 / km) +9m 5:15 / km
ahr:127 max:150 shoes: red new balance trail

Orienteering race 2:28:59 intensity: (3:39 @0) + (33:35 @1) + (49:39 @2) + (46:54 @3) + (15:04 @4) + (8 @5) 11.8 km (12:38 / km) +59m 12:19 / km
ahr:117 max:158 spiked:11/20c shoes: red new balance trail

Short advanced at Lac Beauchamps (5.9 km) set by James
Dedicated to Colin Kirk

Controls 1,9,15,19 major losses...(-4)
Controls 4,10,11.13,14,16,17,18, 20..minor losses/slow running (-5)
Total -9...thus 11 spiked?
Number 1...lack of confidence after getting on the wrong side of the cliff, then lots of double checking slowly which happened to help for 2 and 3 which i hardly looked at the map for..
Number 9...in the area very fast but ~18 minutes lost at the cliffs...in hind sight the problem was that my eyes saw passable cliffs on the map but I kept thinking path..made a bunch of the relocating kinda useless....brain fart
Number 15 bad path counting
Number 19 tired
As much as I blew this course by being about 50 minutes in time lost,
I consider it a victory..finally I finished a course at Lac Beauchamps..
I don't think I would have been able to complete this last year.
During all the major errors I was good at relocating quickly but I needed more focus and confidence to have avoided so much time loss...
I had fun :)
Thanks James!
PS:
(Just figured out how to get the "controls" and "technical stars" data to show up on orienteering activities ...apparently I had not selected orienteering as one of my activities..?...not quite sure how to rate the stars..relative or absolute?)
2 PM

Andrew Running warm up/down 24:47 [2] 4.06 km (6:06 / km) +6m 6:03 / km
shoes: mizuno wave rider 14

7 loops of the woods with Andrew

Short Advanced - Splits

Saturday Sep 29, 2012 #

6 AM

Core (C3) 55:00 [0]
shoes: barefoot

YB,MB,W,F...much needed
7 AM

Running 43:19 intensity: (16 @0) + (15 @1) + (50 @2) + (37:28 @3) + (4:30 @4) 8.46 km (5:07 / km) +25m 5:03 / km
ahr:133 max:142 shoes: mizuno wave rider 14

Marker 7 along the river and back
Tried to run this all in zone 3 on purpose...the zone 4 stuff was just zone 4 by 1-2 bpm
4 PM

Andrew Running 23:43 [2]
shoes: mizuno wave rider 14

7 loops of the woods with Andrew

Friday Sep 28, 2012 #

5 PM

Andrew Running 23:32 intensity: (20 @0) + (57 @1) + (17:46 @2) + (4:29 @3) 3.77 km (6:15 / km) +6m 6:12 / km
ahr:115 max:134 shoes: mizuno wave rider 14

7 loops of the woods with Andrew...tried some bushwhacking on lap 3 but stopped after jamming a stick on my shin...

Thursday Sep 27, 2012 #

8 AM

Running warm up/down 41:33 intensity: (9:31 @1) + (22:07 @2) + (9:45 @3) + (10 @4) 4.47 km (9:18 / km) +51m 8:48 / km
ahr:113 max:141 shoes: mizuno wave rider 14

Last night's warm up to pick up the controls..1-2-4-3-matrix...then a little more exploring in the matrix

Running intervals 33:36 intensity: (4:27 @1) + (4:05 @2) + (3:44 @3) + (15:15 @4) + (6:05 @5) 5.57 km (6:02 / km) +4m 6:01 / km
ahr:137 max:166 shoes: mizuno wave rider 14

10x500m (loop of reservoir) recovery until the moment when my hr was under 100 ...tricky monitoring/starting this for the first few...
Number 7 was a split interval

Running warm up/down 15:13 intensity: (2 @1) + (2:19 @2) + (7:34 @3) + (5:18 @4) 2.2 km (6:56 / km)
ahr:134 max:147 shoes: mizuno wave rider 14

picking up letter controls B-A-E-C-D..then back to car
5 PM

Andrew Running 13:56 intensity: (13 @0) + (11 @1) + (11:26 @2) + (2:06 @3) 2.11 km (6:36 / km) +1m 6:35 / km
ahr:115 max:126 shoes: mizuno wave rider 14

4 loops of the woods with Andrew

Wednesday Sep 26, 2012 #

12 PM

Orienteering 1:30:00 [1]
shoes: merrill - trail shoes

Set up of ribbons for night workout at Carlington...pretty easy running.....doing some map upgrades in trickiest areas...
The more I stumble in the southwoods the more I discover.
5 PM

Andrew Running 18:11 [2] 2.7 km (6:44 / km)
shoes: merrill - trail shoes

5 loops of the woods with Andrew....easy as he recovers and returns to normal...
6 PM

Note

OOC Workout
Carlington Park (map upgrades since summer...still some glitches..on east/middle side of map)

Alex B., Phillippe, Marketa, Eric, Ian, Randy, Alex T., Jeff, Anne and Tomas (me coaching only)

w/u
4 controls (any order) then the CONTROLS "Matrix" in the southwoods
w/o
ideally 5 sets of:
-double criss-cross X on the big hill...leave at attack side to control
- out to control letter (o speed -moderate)
- back to corner of reservoir (o-speed moderate)
- loop of reservoir (~500 m) (hard)
- back to start of next rep (easy recovery jog)
....set the maximum time out at 7:30 due to lighting
Anne, Marketa and Ian replaced the criss-cross on the hill with another reservoir loop
w/d
varied...but group stumble down from the reservoir in the dark with Anne's head light shining the way..

Monday Sep 24, 2012 #

5 PM

Andrew Running (map training) 23:45 intensity: (7 @0) + (5 @1) + (17:50 @2) + (5:43 @3) 3.7 km (6:25 / km) +2m 6:24 / km
ahr:118 max:133 shoes: mizuno wave rider 14

7 loops of the woods with Andrew...I used a Lac Beauchamp map while running...then...went for my run..

Running tempo 22:38 intensity: (10 @1) + (32 @2) + (2:27 @3) + (19:06 @4) + (23 @5) 5.16 km (4:23 / km) +34m 4:15 / km
ahr:145 max:158 shoes: mizuno wave rider 14

Firestation loop....haven't done some pure road running for awhile...no time like the present to start...felt good to get out as I had to be in most of the day

« Earlier | Later »