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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: atsip

In the 31 days ending Jul 31, 2015:

activity # timemileskm+m
  Orienteering4 3:25:52 20.27(10:09) 32.63(6:19) 50567 /74c90%
  Running2 39:55 4.47(8:56) 7.19(5:33) 31
  Cycling2 20:11 4.24(12.6/h) 6.82(20.3/h) 98
  Total8 4:25:58 28.97(9:11) 46.63(5:42) 63467 /74c90%
  [1-5]8 4:23:48
averages - rhr:50

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Wednesday Jul 29, 2015 #

Event: Moonlight Madness #4 - Neutral Bay
 
6 PM

Orienteering race (Moonlight Madness 4) 42:48 intensity: (6 @0) + (9 @1) + (2:09 @2) + (18:41 @3) + (20:36 @4) + (1:07 @5) ** 6.13 km (6:59 / km) +190m 6:03 / km
ahr:158 max:183 spiked:20/21c rhr:50 shoes: New Balance Minimus 10v2

Collected 430 points
Map is in my DOMA

Sunday Jul 26, 2015 #

Event: Sydney MetrO League 5 - Manly Dam
 
10 AM

Orienteering race (MetrO League 5) 54:21 intensity: (9 @1) + (1:26 @2) + (8:41 @3) + (44:05 @4) ** 7.32 km (7:26 / km) +103m 6:56 / km
ahr:165 max:179 spiked:10/13c rhr:50 shoes: Inov8 Roclite 285

lots of mistakes
Map is in my DOMA

Wednesday Jul 22, 2015 #

7 AM

Cycling (Commute) 10:01 intensity: (11 @0) + (31 @1) + (7:07 @2) + (2:12 @3) 3.44 km (20.6 kph) +39m
ahr:132 max:153 rhr:50 shoes: New Balance Minimus 10v2

7 PM

Cycling (Commute) 10:10 intensity: (1:08 @0) + (3:10 @1) + (4:48 @2) + (1:04 @3) 3.38 km (19.9 kph) +59m
ahr:121 max:152 rhr:50 shoes: New Balance Minimus 10v2

Saturday Jul 11, 2015 #

7 AM

Running tempo (Curl Curl Parkrun) 23:47 intensity: (7 @0) + (8 @1) + (18 @2) + (1:30 @3) + (19:55 @4) + (1:49 @5) 5.03 km (4:44 / km) +14m 4:40 / km
ahr:170 max:186 rhr:50 shoes: New Balance Minimus 10v2

Sunday Jul 5, 2015 #

Event: Turkey Trot
 
9 AM

Orienteering race (Turkey Trot) 1:04:03 intensity: (5 @0) + (5 @1) + (11 @2) + (1:50 @3) + (57:50 @4) + (4:02 @5) ** 11.48 km (5:35 / km) +104m 5:20 / km
ahr:173 max:186 spiked:20/21c rhr:50 shoes: Inov8 Roclite 285

Ran middle distance (12k course). Rather a training for route choices and running than finding controls. Bad decision to the very last control where the rough open to the left was more like the very dark green, so had to fight my way back to the other side.
Map 1
Map 2
Map 3
Map 4

Medium Course - Splits

Wednesday Jul 1, 2015 #

Event: Moonlight Madness #3 - Frenchs Forest
 
6 PM

Orienteering race (Moonlight Madness 3) 44:40 intensity: (17 @0) + (1 @1) + (59 @2) + (6:26 @3) + (36:08 @4) + (49 @5) ** 7.7 km (5:48 / km) +108m 5:25 / km
ahr:168 max:183 spiked:17/19c rhr:50 shoes: Inov8 Roclite 285

Big mistake after #28
Map is in my DOMA
7 PM

Running (Collecting controls) 16:08 intensity: (16 @0) + (58 @1) + (3:20 @2) + (11:21 @3) + (13 @4) 2.16 km (7:29 / km) +17m 7:12 / km
ahr:144 max:161 rhr:50 shoes: Inov8 Roclite 285

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