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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: fkawam

In the 7 days ending Apr 28, 2019:

activity # timemileskm+m
  Running7 5:00:36 34.21(8:47) 55.06(5:28) 164
  Cycling2 2:15:00 28.46(12.6/h) 45.8(20.4/h)
  Coaching1 55:33 3.59(15:28) 5.78(9:37) 11
  Total10 8:11:09 66.26(7:25) 106.64(4:36) 175

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MoTuWeThFrSaSu

Sunday Apr 28, 2019 #

10 AM

Running warm up/down 11:19 [3] 2.23 km (5:04 / km) +6m 5:00 / km
shoes: Saucony Echelon 6

11 AM

Running 54:44 intensity: (6:44 @3) + (48:00 @4) 10.34 km (5:18 / km) +3m 5:17 / km
shoes: Saucony Echelon 6

Graham Creek OOC B-Meet
LongAdvanced 7.7 km 24 controls
Set by Bruce Brenot - Controlled by Karen Tippett
Not really fair to call this orienteering since I know the map so well and its mostly roads...
One big route choice flub...probably ran 300 m extra...some other minor flubs and hesitations
NIce day...
Thanks Bruce and Karen

Running warm up/down 11:48 [3] 2.19 km (5:24 / km) +8m 5:18 / km
shoes: Saucony Echelon 6


Long Advanced - Splits

Saturday Apr 27, 2019 #

8 AM

Running 50:07 [4] 10.0 km (5:01 / km) +10m 4:59 / km
shoes: Saucony Echelon 6

Friday Apr 26, 2019 #

8 AM

Running (commute) 25:16 [3] 4.64 km (5:27 / km) +10m 5:23 / km

3 PM

Running (commute) 25:46 [3] 4.64 km (5:33 / km)

Thursday Apr 25, 2019 #

8 AM

Running 31:38 [4] 6.06 km (5:13 / km) +39m 5:03 / km

Running 33:44 [2] 3.96 km (8:31 / km) +88m 7:40 / km

Running 24:44 [4] 5.01 km (4:56 / km)

Wednesday Apr 24, 2019 #

6 PM

Note

OOC Training
Frank Ryan Start - Woodroffe HS

T2T Third session:
Zoë , Nadia , Hayden ,

RALF-regs:
Steve, Robbie (bike), Tommy, Natasha, Mark, Cathy, Andrew, Sheldon,...
myself (coaching)

w/u
-FRP to WHS
-head to toe dynamic stretch...
- 2 laps, reverse diections, stride straights, jog curves
w/o
- Option 1:
10x400 with 1 min rec switching directions
-Option 2:
-intervals on a map 12 legs...rec...until 2 people reach control after you
- 2x400 when returned with ~1 min rec...each direction
w/d
- walk jog back to FRP

Coaching warm up/down (coaching) 8:45 [2] 1.42 km (6:09 / km) +7m 6:00 / km

Coaching (coaching-chase) 46:48 [2] 4.36 km (10:44 / km) +4m 10:41 / km

Tuesday Apr 23, 2019 #

Cycling 35:00 [3] 13.0 km (22.3 kph)

Cycling 5:00 [3] 1.8 km (21.6 kph)

Cycling 35:00 [3] 12.0 km (20.6 kph)

8 AM

Running 31:30 [3] 6.0 km (5:15 / km)
shoes: Saucony Excursion TR12

Multi-terrain version of the Iris Pinecrest loop
In shorts again...
Dragging myself about...Had that weird stomach thing at the end for a bit.

Monday Apr 22, 2019 #

9 AM

Cycling 1:00:00 intensity: (30:00 @2) + (30:00 @3) 19.0 km (19.0 kph)

Over to Wesley Clover with Colleen and Andrew...hard effort sections ~half the time.

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