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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: fkawam

In the 7 days ending Sep 24, 2017:

activity # timemileskm+m
  Running5 5:57:13 40.08(8:55) 64.5(5:32) 188
  Orienteering1 1:44:29 4.23(24:40) 6.82(15:20) 142
  Cycling1 1:03:20 7.6(7.2/h) 12.23(11.6/h) 31
  Core2 35:00
  Other1 10:00 0.62(16:06) 1.0(10:00)
  Total8 9:30:02 52.53 84.54 361
  [1-5]7 8:53:52

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MoTuWeThFrSaSu

Sunday Sep 24, 2017 #

10 AM

Orienteering race 1:44:29 intensity: (1:24:29 @1) + (20:00 @2) 6.82 km (15:20 / km) +142m 13:53 / km
shoes: Saucony Grid Stratos TR2 GTX

B-Meet
Camp Fortune
Short Advanced 4.2 km...11 controls
set by J. ranson and controlled by Nevin
Colleen and I did the course together walking most of the way ...A little rusty ...a few screw ups and some non ideal route choices as we decided to use paths a lot. Warm day for Sept ....25C+
Good activity to flush out the legs after a tough week
Had fun with Colleen...psyching up for Rogaining

Short Advanced - Splits

Saturday Sep 23, 2017 #

6 AM

Running long 2:30:27 [3] 27.18 km (5:32 / km) +99m 5:26 / km
shoes: blue wave rider 19 45 D

Friday Sep 22, 2017 #

7 AM

Core 20:00 [0]

9 AM

Running 1:23:14 intensity: (33:14 @3) + (50:00 @4) 16.56 km (5:02 / km) +30m 4:59 / km
shoes: blue wave rider 19 45 D

11 AM

Cycling warm up/down (trail purpe) 1:03:20 intensity: (50:00 @1) + (3:20 @2) + (10:00 @3) 12.23 km (11.6 kph) +31m

Thursday Sep 21, 2017 #

5 PM

Running 36:02 [3] 6.53 km (5:31 / km) +32m 5:23 / km
shoes: blue wave rider 19 45 D

run to mud lake...loop then back via bike path and stop at 6.5

Wednesday Sep 20, 2017 #

7 AM

Core 15:00 [0]

Running 25:07 [3] 5.08 km (4:57 / km) +13m 4:53 / km
shoes: blue wave rider 19 45 D

6 PM

Note

OOC Training
Pinecrest Creek South of Queensway
Steve, Errol, Tomas, Lisa, David, Andrew, Colleen, Stefan, Sheldon, myself
w/u
run to Iris station
kick backs, high knees, flat hops, other dynamics
w/o
4 x creek path - track loop with 2 min moving rec alternating directions
4 x [down hill running-(fast form relaxed)-ring of stairs (hard on stairs-easy on flats)-up hill easy] continuous
w/d
back to Frank Ryan

Running warm up/down (without funnies) 11:12 intensity: (12 @0) + (22 @1) + (3:55 @2) + (6:43 @3) 1.92 km (5:51 / km) +13m 5:39 / km
ahr:121 max:135 shoes: blue wave rider 19 45 D

Running (w/o with rests) 46:11 intensity: (58 @0) + (6:50 @1) + (1:34 @2) + (12:45 @3) + (24:04 @4) 6.34 km (7:17 / km) +1m 7:17 / km
ahr:134 max:156 shoes: blue wave rider 19 45 D

Other warm up/down (walking) 10:00 [1] 1.0 km (10:00 / km)
shoes: blue wave rider 19 45 D

Running warm up/down 5:00 [2] 0.9 km (5:33 / km)
shoes: blue wave rider 19 45 D

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