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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: fkawam

In the 7 days ending Apr 15, 2018:

activity # timemileskm+m
  Running5 3:11:02 18.82 30.29 151
  Orienteering2 1:16:51 7.29(10:32) 11.73(6:33) 85
  5BX7 57:14
  Andrew Running1 48:31 6.5(7:28) 10.47(4:38) 23
  Total11 6:13:38 32.62 52.49 259
  [1-5]10 5:03:34

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MoTuWeThFrSaSu

Sunday Apr 15, 2018 #

8 AM

5BX (Chart 1 A- (4)) 8:36 intensity: (3:29 @0) + (2:00 @1) + (3:07 @2)
ahr:97 max:120

10 AM

Note

OOC Map Run set by Jeff @ Stoney Swamp, P5-Old Quarry trail
~ 20 people out

Thanks for setting this up Jeff

Orienteering 49:48 intensity: (2:33 @0) + (5:45 @1) + (21:12 @2) + (19:32 @3) + (46 @5) 8.01 km (6:13 / km) +77m 5:56 / km
ahr:122 max:166 shoes: Inov 8 Oroc 340 GTX

-not close enough to the swamp on the east side of loop C
-unsure after some of the wiggly woods part near Mattawa park so went to the park to satisfy myself that I was where I thought I was

Running 11:31 [4]

Last 12 minutes or so just running to get back to the car on time

Saturday Apr 14, 2018 #

8 AM

5BX (Chart 1 A- (3)) 8:39 intensity: (3:41 @0) + (4:58 @1)
ahr:86 max:103

3 PM

Running 1:23:03 intensity: (12 @0) + (8 @1) + (4:06 @2) + (1:08:05 @3) + (10:32 @4) 13.69 km (6:04 / km) +67m 5:55 / km
ahr:134 max:144 shoes: New balance 910 trail

Trying a new way home maximizing terrain elements....rain into some swamps that needed redirection and slow going

Friday Apr 13, 2018 #

12 PM

Note

Outreach @ Frank Ryan with Rorry Harding
We had 29 grade 6-8 students come out.
We started with a 5 min scramble in the open park to count controls, then had instruction about orienteering for ~10-15 min. We followed this with running the course we tested out on Wednesday with 4 start variations on the first 7 controls in the open park which lead to the woods.
When everyone was back we used the remnants of the rink as relay stalls - transition zones and made relays of 4 people on the 7 control butterfly loop variations.
The kids seem have fun ...a few of them even picked up the park controls for us!
Great fun, beautiful day...did a little promo for WOD and programs ...
Done everything by 3pm
6 PM

5BX (Chart 1 A- (2)) 8:40 intensity: (3:28 @0) + (5:12 @1)
ahr:87 max:103

Running 26:20 intensity: (13 @1) + (41 @2) + (24:26 @3) + (1:00 @4) 2.79 km (9:26 / km) +35m 8:53 / km
ahr:132 max:141

Ran in the forest part of Elmhurst woods for 20 + minutes (1 fall) to work on woods running...then into FRP woods and the bar.

Thursday Apr 12, 2018 #

5 AM

5BX (first A- chatrt 1) 8:27 intensity: (3:25 @0) + (4:07 @1) + (55 @2)
ahr:91 max:109

Running 45:30 intensity: (16 @0) + (7 @1) + (11 @2) + (15:54 @3) + (28:34 @4) + (28 @5) 8.63 km (5:16 / km) +16m 5:13 / km
ahr:143 max:159

Solo continuous variation of last night
6 PM

Note

OOC Technical Training
First session @Mlacak Centre
Did courses 2 and 4 before having to go
Rainy but good crowd out....Colleen and Andrew out too...
HW...Course 5!

Thanks Jeff, Stefan and Jennie

Orienteering 10:12 intensity: (2:05 @2) + (4:31 @3) + (3:36 @4) 1.45 km (7:02 / km) +2m 6:59 / km
ahr:132 max:146

Orienteering 16:51 intensity: (53 @1) + (57 @2) + (10:14 @3) + (4:47 @4) 2.27 km (7:25 / km) +6m 7:19 / km
ahr:134 max:153

Wednesday Apr 11, 2018 #

5 PM

5BX (b+ 9) 7:23 intensity: (1:21 @0) + (1:35 @1) + (4:27 @2)
ahr:103 max:118

oops...did 1 day extra at this level
6 PM

Note

OOC Training
T2T: Andrew, Evan, Lukas, Thomas,Nadia, Zoë
RALF: Sheldon, Errol, Steve, Jennie, Emil, Colleen, Rikard, Stefan, Alex, Mark, Michael,
(Jeff/myself coaching)

w/u
-3x80m(80m) jog-walk count...pacecount...on grass by parking lot low
- group warm up on outreach map...leap frogging controls staying as a group...single map...slow...north check each control by leader
- down to transitway via forest runs in Elmhurst woods: 5 min in woods end up in field at end
T2T- med ball social circle 6 min: roll, toss, alt
RALF -- med ball relay toss perimeter of park loop
- head to toe dynamics:
- down to transitway via forest runs in Elmhurst woods: 5 min end up in field at end
w/o
- 2 on 1 off relay 15 minutes
T2T (Andrew, Evan, Thomas, Lukas pairs), RALF groups of 3 (mostly) on grass-pavement
- 1to1 relay (Nadia, Zoë) on the flower grass hill loop 15 minutes in pairs
Meet Turn Challenge...
- T2T: 2 sets, on the grass loop, ( Evan/Lukas 3 set on RALF loop, Andrew in the RALF group..., Thomas out(knee))
-RALF: 3 sets on the baseball diamond loop...best 2 out of three
w/d
Nadia, Zoë – back with Jeff, run-Arkell walk
Andrew/Evan – cat loop
RALF –hill jog then run-Arkell walk

Andrew Running 48:31 [0] 10.47 km (4:38 / km) +23m 4:35 / km

Tuesday Apr 10, 2018 #

7 AM

Running 24:38 intensity: (3 @0) + (10 @1) + (27 @2) + (3:28 @3) + (19:12 @4) + (1:18 @5) 5.18 km (4:45 / km) +33m 4:36 / km
ahr:145 max:160

5BX (b+ 8) 7:34 intensity: (2 @0) + (1:54 @1) + (5:27 @2) + (11 @3)
ahr:111 max:123

Monday Apr 9, 2018 #

6 AM

5BX (b+ 7) 7:55 intensity: (3:03 @0) + (3:42 @1) + (1:10 @2)
ahr:93 max:110

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