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Attackpoint - performance and training tools for orienteering athletes

Training Log: Unsquashable

In the last 7 days:

activity # timemileskm+m
  Running7 5:59:36 35.67(10:05) 57.4(6:16) 1280
  Orienteering2 1:41:21 9.47(10:42) 15.24(6:39) 55726 /27c96%
  Walking1 1:02:13 2.99(20:50) 4.8(12:57) 149
  Squash1 10:31 0.28(37:27) 0.45(23:16)
  Cycling1 5:47 0.7(7.3/h) 1.13(11.7/h) 19
  Total11 8:59:28 49.1(10:59) 79.03(6:50) 200526 /27c96%
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Thursday May 25 #

12 PM

Running 43:22 intensity: (1:31 @1) + (3:45 @2) + (8:13 @3) + (10:09 @4) + (19:44 @5) 7.77 km (5:35 / km) +291m 4:42 / km
ahr:155 max:179 shoes: Altra Lone Peak 3.0

Comfortable lunch trails with Ondrej. Hip and knee complaining a bit on road but fine in the bush.

Wednesday May 24 #

10 AM

Running 31:38 intensity: (1:53 @1) + (11:57 @2) + (10:38 @3) + (2:31 @4) + (4:39 @5) 4.87 km (6:30 / km) +181m 5:29 / km
ahr:141 max:170 shoes: Altra Lone Peak 3.0

Easy jog in the trails with French exchange student Matthew
5 PM

Orienteering 57:13 intensity: (41 @1) + (20:04 @2) + (12:05 @3) + (16:10 @4) + (8:13 @5) 10.64 km (5:23 / km) +335m 4:39 / km
ahr:146 max:180 shoes: Newton Distance V

World Orienteering Day - Lavender Bay

Tricky puzzle looping in all the road crossings and side alleys. Decided to just get a good run in and go for them all at a medium pace. Made a few mistakes, 13mins over for 470. Good fun and nice views over the harbour!

Errors:
Hesitation at 17 (15 sec)
Thought I went down the path to 14 but was actually a carpark block (2min)
Got confused around the tricky crossing at 27 (1min)
Inefficient route to 3 (1min)
Couldn't find 23 for a bit (30 sec)
Came out near 9 instead of taking road to 29 and had to backtrack (2min)
Went down a driveway instead of path to 20 (1min)
Various other hesitations taking it slow in the dark (2min)

Went: 17-28-5-6-22-16-25-12-30-14-27-3-23-18-21-4-15-29-9-13-26-10-24-1-8-20-19-7-2-11

World Orienteering Day - Lavender Bay

Tuesday May 23 #

7 AM

Running 42:17 intensity: (21:23 @1) + (15:34 @2) + (5:14 @3) + (6 @4) 5.65 km (7:29 / km) +52m 7:10 / km
ahr:110 max:151 shoes: Newton Distance V

Easy Shrimpton's with Zoe
Run there but she got knee pain so walked back

Doing an interesting presentation in an Environmental class at uni today. Talking about Sydney's relationship to the urban ibis hehe

Monday May 22 #

7 AM

Running 53:27 intensity: (41:19 @1) + (5:22 @2) + (3:56 @3) + (1:54 @4) + (56 @5) 5.17 km (10:20 / km) +231m 8:27 / km
ahr:112 max:173 shoes: Altra Lone Peak 3.0

Run/walk with Shrav to City View Lookout
11 AM

Running 21:05 intensity: (14 @1) + (2:23 @2) + (4:21 @3) + (2:45 @4) + (11:22 @5) 4.06 km (5:11 / km) +150m 4:23 / km
ahr:156 max:176 shoes: Altra Lone Peak 3.0

Quick jog with a hill sprint. Took ankle braces off this time to see what it would be like. Handled the rocky, technical stuff really well. Legs super fresh after HM
8 PM

Cycling 5:47 intensity: (5:46 @1) + (1 @2) 1.13 km (11.7 kph) +19m
ahr:110 max:117

Riding Ben's bike to the gym, one handed and carrying 2 bags.
Probably not the smartest move given my current state lol

Squash 10:31 intensity: (10:30 @1) + (1 @2) 0.45 km (23:16 / km)
ahr:84 max:102 shoes: Altra Lone Peak 3.0

Testing the wrist. Approx 240 matrix
9 PM

Running 56:39 intensity: (8:08 @1) + (38:59 @2) + (7:14 @3) + (2:13 @4) + (5 @5) 8.51 km (6:39 / km) +141m 6:09 / km
ahr:129 max:162 shoes: Altra Lone Peak 3.0

Steady dark jog with Steve down Terry's Creek trying out a new headlamp. Forgot how many offshoots there were and got lost a couple of times.

Sunday May 21 #

7 AM

Running 1:51:08 intensity: (10:37 @1) + (25:04 @2) + (42:51 @3) + (31:13 @4) + (1:23 @5) 21.38 km (5:12 / km) +235m 4:56 / km
ahr:141 max:166 shoes: Newton Distance V

Sydney Morning Herald Half Marathon

Easy running with Ben and Alex (until 16km) Picked it up a little at 17km mark. Ankle bit sore towards the end but not too bad. Great event!
3 PM

Walking 1:02:13 intensity: (1:02:12 @1) + (1 @2) 4.8 km (12:57 / km) +149m 11:13 / km
ahr:88 max:118 shoes: Altra Lone Peak 3.0

Geocaching with Anna and Jeremy

Trying out new trail shoes Altra Lone Peak 3.0
Felt much better than Salomons

Saturday May 20 #

9 AM

Orienteering 44:08 intensity: (30 @1) + (3:09 @2) + (10:00 @3) + (13:27 @4) + (17:02 @5) **** 4.6 km (9:36 / km) +222m 7:44 / km
ahr:155 max:184 spiked:26/27c shoes: Newton Distance V

SOS - "7 Little Australians" - Lindfield

Long line course. Very, very slippery and I ran in road shoes as trail shoes were soaked from yesterday. Such a bad move. Slipped over heaps of times but luckily no injuries. Kept it light today ahead of Sydney Half Marathon tomorrow with squash mates and cautious on the wet concrete in the garden. Mispunched as I gave up on 21 after hitting knee on a rock - still ok to run tomorrow. Loved the tracks through here!

Errors:

Turned off towards 17 instead of going down further to 2 (15sec)
Probably could've took a better route to 5 and went to 6 first (30 sec)
Forgot to look at small inset when at the garden and got confused near 10 for ages (2mins or more)
Looking at wrong part of the buildings at 18 (30 sec)
Gave up on 21 after overrunning it and bushbashing through thick ferns. Then went up to the curve in path and tried from there. I really needed to use gaiters if I was gonna do stupid stuff like that. (5mins)
Approached 25 from the top and did more silly bushbashing (1min)


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