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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: fkawam

In the 7 days ending Nov 8, 2015:

activity # timemileskm+m
  Running4 3:01:43 19.37(9:23) 31.17(5:50) 95
  Orienteering1 1:39:35 5.75(17:20) 9.25(10:46) 11612 /17c70%
  Core I2 22:00
  Stationary Bike1 20:00
  stretching1 10:00
  Total7 5:33:18 25.11 40.41 21112 /17c70%
  [1-5]6 5:01:18

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MoTuWeThFrSaSu

Sunday Nov 8, 2015 #

10 AM

Orienteering race 1:39:35 [3] *** 9.25 km (10:46 / km) +116m 10:08 / km
spiked:12/17c shoes: Inov 8 Oroc 340 GTX

B-Meet Nakkertok
Short Advanced
5.2 km 17 controls

Some big mistakes, most of these were in the circle
Bad..#3 (went off the map, realized my error after awhile...probably lost 10 min), 7 fast to area then sat on the hill to the south instead of the north...took 10 min to figure this out, 8 ran too fast by intersection, turned wrong way figured this out later by looking at the trail map,
So-So - 5 good until the circle (lost~2min), 15 (keyed off 5, hit path, paused came back lost ~5 min)
Good 1,2,4,6,9,10,11,12,13,14, 16,17

Nice day...Thanks Anne and James

Saturday Nov 7, 2015 #

Note

Just discovered another cool AP function...If you've defined a loop you get a route comparison with the last time you ran the loop...Dragging across the graph at the top gives you a kind of virtual partner race across your track ....neat
7 AM

Running 25:56 [4] 5.65 km (4:35 / km) +25m 4:29 / km
shoes: Saucony Ride 6 GTX

Core I warm up/down 7:00 [0]

did ~6 minutes w/u beforre run including a 2 min plank and 20 skipping turns...after did 2x(2x5) hanging chest pulls a set per grip alternating

Friday Nov 6, 2015 #

9 AM

Running 41:10 [4] 8.0 km (5:09 / km) +24m 5:04 / km
shoes: Saucony Ride 6 GTX

Did a little flub with the new garmin again so added a bit to the end to make up the distance

Wednesday Nov 4, 2015 #

6 PM

Note

OOC Training
WHS and Pinecrest Transitway
Anne, Cathy, Mykyta (first time!), Errol, Steve, Randy, Eric, Tomas, Mark, Lars, Stefan, Jennie, myself

w/u
run to Pinecrest Creek path south entrance
w/o
- 14 loop and line line-o's spread on the map (aka dog collars and bones!)
- run hard on the lines - easy off the lines
- try to clear the map by 7:30 (~55 minutes)
- extra challenge: do the numbered loops in order
- meet mid pedestrian bridge @ WHS
w/d
run back to lot

NOTE TO AP USERS IN THE GROUP
Remember to conduct the shairng of GPS track experiment....
Please do the following:
enter your training with GPS as usual...then..
click on the racing link
click on the splits link
click on the "dog collars and bones" link by Nov 4 OOC Training event
click on the add splits
scroll down to the bottom of the choices and click on the link to your log (it should be highlighted)
DONE....
Now go to your log and click the globe on this training seesion to see if the tracks of others in the group show up by clicking on the link to that person(s) log by "compare" in the area above the map...

.

Running 1:29:00 [4] 12.21 km (7:17 / km) +27m 7:13 / km
shoes: Saucony Grid Stratos TR2 GTX

Added 500 m....took about that long for my new GPS watch to get a signal

Splits were frustrating...I took it off the auto 1 km splits and it still managed to take these as well as the lap button...arrgh :(

I set this up so that the group could add there GPS tracks to the common event...Let's see how it works...
9 PM

stretching (with light core) 10:00 [0]

Iced after as well...think I'm going to be sore tomorrow ..hope it's a good sore and that I didn't mess up my heel again

Tuesday Nov 3, 2015 #

5 PM

Stationary Bike 20:00 [1]

Core I 15:00 [0]

Monday Nov 2, 2015 #

6 AM

Running 25:37 [3] 5.3 km (4:50 / km) +19m 4:45 / km
shoes: Saucony Ride 6 GTX

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