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

Training Log Archive: fkawam

In the 7 days ending May 27, 2018:

activity # timemileskm+m
  Orienteering2 2:05:49 9.31(13:31) 14.98(8:24) 139
  Orienteering Light2 1:39:34 4.08 6.56 41
  Cycling4 1:31:11 20.14(13.3/h) 32.41(21.3/h) 209
  Running4 1:11:20 7.79 12.53 31
  5BX5 36:10
  5BX - Run1 11:00 1.96(5:37) 3.15(3:30) 18
  Total12 7:15:04 43.27 69.63 438
  [1-5]9 4:59:00

«»
1:49
0:00
» now
MoTuWeThFrSaSu

Sunday May 27, 2018 #

7 AM

5BX (Chart 2 D (7)) 8:00 intensity: (4:00 @0) + (4:00 @1)

10 AM

Orienteering race 1:41:46 [3] 11.23 km (9:04 / km) +138m 8:32 / km
shoes: Saucony Grid Stratos TR2 GTX

BMeet @ lac Beauchamps
Long Advanced Course 20 controls 8.0 km set
set by Benoit Letourneau and Controlled by Gord Hunter

Warm, overdressed, a few mistakes but better than the long at March highands
Some really solid controls ...almost able to catch Steve
watch was off for 2 minutes so the time had to be adjusted
Fun day
Thanks Guys

Long Adv - Splits

Saturday May 26, 2018 #

8 AM

5BX ((Chart 2 D (6)) 8:00 intensity: (4:00 @0) + (4:00 @1)

Running 16:08 intensity: (11 @0) + (10 @1) + (2:07 @2) + (9:27 @3) + (4:13 @4) 3.15 km (5:07 / km) +4m 5:05 / km
ahr:132 max:148

Running 19:35 intensity: (16 @1) + (41 @2) + (1:08 @3) + (14:29 @4) + (3:01 @5) 4.15 km (4:43 / km)
ahr:148 max:163

Running 5:34 intensity: (5 @1) + (15 @2) + (3:31 @3) + (1:43 @4) 1.01 km (5:30 / km) +1m 5:29 / km
ahr:136 max:144

Cycling 25:44 intensity: (1:55 @1) + (6:06 @2) + (17:43 @3) 9.45 km (22.0 kph) +65m
ahr:122 max:137

11 AM

Cycling 33:39 intensity: (1:09 @0) + (4:11 @1) + (21:09 @2) + (7:10 @3) 11.98 km (21.4 kph) +97m
ahr:114 max:128

Friday May 25, 2018 #

Orienteering Light ( set up/take down) 30:00 [0]

3 PM

Running 6:31 [3] 1.15 km (5:39 / km) +23m 5:08 / km

Cycling 14:46 [3] 5.26 km (21.4 kph) +29m

5 PM

Cycling 17:02 [2] 5.72 km (20.1 kph) +18m

The beginning of a real cock eyed workout

Running 10:28 [3] 1.87 km (5:36 / km) +2m 5:34 / km

5BX - Run ((Chart 2 D (5)) 11:00 [0] 3.15 km (3:30 / km) +18m 3:24 / km
shoes: Saucony Grid Stratos TR2 GTX

Did the run option of 5BX in the midst of running and biking...based the exercises @ IKEA...an then ran to the max time of 11 min...then directly into warm down.

Running 6:04 [3]

Thursday May 24, 2018 #

7 PM

Running warm up/down 7:00 [2] 1.2 km (5:50 / km) +1m 5:49 / km

Ups and downs to March Highlands training start area once there started to do 5BX

5BX (floor only ....blaaahhh) 3:03 [0]

People started to arrive so no steps or running..blah

Wednesday May 23, 2018 #

8 AM

5BX (Chart 2 D (4)) 8:00 intensity: (4:00 @0) + (4:00 @1)

11 AM

Note

WOD
12 PM

Note

WOD
6 PM

Note

WOD

Orienteering race (wod sprint) 24:03 [3] 3.75 km (6:24 / km) +1m 6:24 / km
shoes: New balance 910 trail

WOD Advanced Sprint at Lansdowne...23 C
Set by Stefan on his new map of the Park

AP reports 4 time losses...I thought I only had 2 mistakes....
#7 where I was running ahead of the map and over shot the control ...noticed my mistake when I almost reached the access road...AP says 39 s lost

#20 got to the circle area pretty well but didn't read the map properly ...and with Errol got drawn into believing the control was taken...ran half way to 21 then went back to convince myself the control was gone before being a fool and announcing a lost control ...once there it clicked in where the flag was went up the stairs and took the control to continue...aP says 3:07 lost here...it certainly felt longer...

AP reports time lost at #2...(19s) I remember slowing down here but didn't think it was anything major...surprised that my only hesistation..deciding my route to 4...didn't register as a blip...AP also reports 17 s lost on #17...this like #2 I attribute to just slow running no real doubts..so go fig?my

Tried to kick fast from the go control to retain my streak of top 5 on the kick..but it was just too short...tied with several people 3 s back from the lead...

Really fun course that sparked lots of discussion afterwards....

Great evening for WOD...thanks for taking the lead on this part of the day's events Stefan...


Advanced - Splits

Tuesday May 22, 2018 #

Note

Too much of everything else today to get any time for training...not that my May activity has really been training anyway...oh well...Tomorrow WOD finally arrives!

Monday May 21, 2018 #

6 AM

5BX (Chart 2 D (3)) 9:07 [0]

2 PM

Orienteering Light (wod) 5:32 [0] 0.95 km (5:50 / km) +1m 5:48 / km

Orienteering Light (wod) 1:04:02 [0] 5.61 km (11:24 / km) +40m 11:01 / km

« Earlier | Later »