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Training Log: kido

In the last 7 days:

activity # timemileskm+m
  Orienteering4 4:58:40 23.2(12:53) 37.33(8:00) 860
  Cycling2 2:55:32 25.86 41.61 445
  Jogging2 1:15:54 8.67(8:45) 13.96(5:26) 93
  Swimming1 50:00 1.43(34:59) 2.3(21:44)
  Running1 17:20 1.94(8:55) 3.13(5:32) 18
  Total9 10:17:26 61.1 98.33 1416
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Tuesday Dec 11 #

4 PM

Orienteering 39:45 [3] 4.83 km (8:14 / km) +110m 7:23 / km
ahr:156 max:172

At Kooyoora, organised by Warren, with Aston and a group from Adelaide and ACT. Practicing exit / entry direction on a control picking style course. Not going flat-out but trying to push a little, actually went pretty well with the exception of maybe one control. Got pushed around a lot by vegetation.
6 PM

Orienteering 48:43 [3] 6.03 km (8:05 / km) +134m 7:16 / km
ahr:158 max:171

Kooyoora again, this time practising using line features which weren't always obvious gullies or spurs or tracks (like lines of rock etc). Had some good legs but had some where I really lost concentration, started to struggle with the vegetation and was getting tired and not being effective / practising good habits.

Monday Dec 10 #

10 AM

Jogging 42:50 [3] 8.02 km (5:20 / km) +86m 5:04 / km
ahr:147 max:170

Easy jog with my bro around the Tan and back.
5 PM

Cycling hills 1:41:32 [3] 41.61 km (2:26 / km) +445m 2:19 / km
ahr:136 max:162

On the Boulie, doing low cadence drills for the first lap and a half. Legs were screaming and was crawling by the end!

Sunday Dec 9 #

10 AM

Orienteering long 2:11:31 [3] 18.1 km (7:16 / km) +242m 6:49 / km
ahr:138 max:176

Two courses at Enfield set by Dad. Quite vague area and drifted off line a few times, not disciplined with my compass. Feeling weary after a late night, not concentrating well, running most of it but very slowly.

Saturday Dec 8 #

10 AM

Orienteering 1:18:41 [3] 8.37 km (9:24 / km) +374m 7:41 / km

Training at Chewton set by Nathan and Joe. Tracks removed from the map. Really good course and great area as always, found it very physical though - stiff to start then tired at the end. Cooler than yesterday but still hot. Made a couple of little mistakes, but mostly OK.

Friday Dec 7 #

6 PM

Swimming 50:00 [2] 2.3 km (21:44 / km)

Hate to be one of those people who states the obvious but it was hot as balls today! So I was very grateful that yesterday the doc gave me the green light to go swimming. Started with the splint on which was OK for freestyle but awkward for anything else so took it off. Only my second swim in about 6 months, no upper body strength and veeery slow.

Thursday Dec 6 #

8 AM

Cycling 1:14:00 [3]
ahr:148 max:173

Sufferfest - Hell Hath No Fury again, but the whole thing this time. Once again felt aerobically pretty good but my legs just would not come to the party, felt very stiff and heavy.
6 PM

Jogging warm up/down 9:20 [3] 1.64 km (5:41 / km) +7m 5:34 / km

Running 15:43 [4] 2.93 km (5:22 / km) +18m 5:12 / km
ahr:163 max:173

Really fun session organised by Nathan, practising sprint technique - not the navigation, just practising turning corners, going into and out of control sites, climbing walls and stairs etc. 10 x 90s (ish) off 45s, with a different person leading each rep. Couldn't really keep up so got to anticipate where the leader was going, but still good value.

Once again, aerobically good but legs crap. Also really really hot!!

Running 1:37 [4] 0.2 km (8:05 / km)

Up and down stairs practice. Got wobbly knees after every up stairs! V tired legs.

Jogging warm up/down 23:44 [3] 4.3 km (5:31 / km)

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