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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: fkawam

In the 7 days ending May 4, 2014:

activity # timemileskm+m
  Cycling5 2:35:00 4.97 8.0
  Running2 1:50:51 11.26(9:51) 18.12(6:07) 57
  Total7 4:25:51 16.23 26.12 57
  [1-5]7 4:12:05

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MoTuWeThFrSaSu

Sunday May 4, 2014 #

11 AM

Running warm up/down 33:31 intensity: (6:36 @0) + (4:53 @1) + (1:13 @2) + (7:31 @3) + (13:18 @4) 4.71 km (7:07 / km) +16m 7:00 / km
ahr:121 max:151 shoes: Asics Gel Lyte 33

Tried to simulate race weekend warm up...2.8 km @ 4:35ave, 8min stretch, 8 min strides with jog back, ~5 min strip and psych.

Running (WHS 10 lap TT) 15:52 intensity: (6 @1) + (7 @2) + (7 @3) + (1:18 @4) + (14:14 @5) 4.14 km (3:50 / km) +1m 3:50 / km
ahr:163 max:173 shoes: Asics Gel Lyte 33

Running warm up/down 7:33 intensity: (5 @1) + (14 @2) + (49 @3) + (6:25 @4) 1.52 km (4:58 / km) +13m 4:46 / km
ahr:144 max:157 shoes: Asics Gel Lyte 33

Saturday May 3, 2014 #

Cycling 1:00:00 [3]
shoes: merrill - trail shoes

Cycling to coaching workshop and back at the Anderson's....lots of 10-mila watching too!

Friday May 2, 2014 #

Cycling 25:00 [2]
shoes: merrill - trail shoes

Coaching biking

Thursday May 1, 2014 #

Note

Nothing but jogging from event site to event site at the track all day for the uOttawa Meet....Some good performamces including young Philipe in the 1500m

Wednesday Apr 30, 2014 #

4 PM

Cycling (coaching) 25:00 [2]
shoes: merrill - trail shoes

6 PM

Note

OOC Training Woodroffe Track
Stefan, Alex, Errol, Cathy, Andrew, Randy and myself
w/u
run to track
w/o
10 x 400 with 1 min rec...with a twist
The twist:
Each person had ten map snippets, slightly different and in different orders, at 1:10000. (I used 1:5000)
During each interval, each person could look at the relevant map snippet for 5 sec every 100m, also trying to thumb along the snippet.
At the end, during the recovery, without looking at the snippet each person needed to identify wihich snippet out of a possible 16 they just ran (presented on a master chart as lettered snippets) and indicate it on a mock "control card"...at the end everyone would score themselves out of ten as to how many they got correct.
w/d
1 lap of the track plus the run back

Alex wins the award...10/10...even spotted my double-up!

Running warm up/down 8:14 intensity: (13 @0) + (9 @1) + (3:23 @2) + (4:29 @3) 1.4 km (5:52 / km) +7m 5:44 / km
ahr:120 max:133 shoes: Saucony Ride 6 GTX

Running intervals 34:49 intensity: (6:57 @0) + (2:05 @1) + (3:49 @2) + (4:29 @3) + (10:28 @4) + (7:01 @5) 4.53 km (7:42 / km) +1m 7:41 / km
ahr:129 max:164 shoes: Saucony Ride 6 GTX

rest was a bit long but interval speed felt good and very relaxed....the focus on the map hepled take away the aches and pains

Running warm up/down 10:52 intensity: (12 @1) + (24 @2) + (7:30 @3) + (2:46 @4) 1.82 km (5:59 / km) +19m 5:41 / km
ahr:134 max:147 shoes: Saucony Ride 6 GTX

Tuesday Apr 29, 2014 #

4 PM

Cycling (coaching) 25:00 [2]
shoes: merrill - trail shoes

Monday Apr 28, 2014 #

Cycling 20:00 [2] 8.0 km (24.0 kph)

coaching transport

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