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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Uncle JiM

In the 30 days ending Nov 30, 2016:

activity # timemileskm+m
  RUN9 5:52:52 34.22(10:19) 55.07(6:24) 633
  MTB6 5:12:40 65.94(4:45) 106.11(2:57) 798
  ORIENTEERING ◪8 3:46:06 21.65(10:27) 34.84(6:29) 422
  MOUNTAIN RUNNING1 3:04:06 11.66(15:47) 18.76(9:49) 1175
  WALK1 1:07:03 3.18(21:06) 5.12(13:06) 82
  COMMUTE2 18:31 2.85(6:30) 4.58(4:03) 42
  WARM UP/DOWN1 11:05 1.2(9:15) 1.93(5:45) 22
  Total27 19:32:23 140.69(8:20) 226.41(5:11) 3173
  [1-5]24 18:06:49

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Wednesday Nov 30, 2016 #

7 PM

MTB 1:14:29 intensity: (3:05 @1) + (36:34 @2) + (20:00 @3) + (4:03 @4) + (10:47 @5) 30.17 km (2:28 / km) +84m 2:26 / km
ahr:130 max:224 shoes: Shimano M123

Tuesday Nov 29, 2016 #

8 PM

RUN 39:28 intensity: (29 @1) + (2:41 @2) + (34:08 @3) + (2:10 @4) 7.37 km (5:21 / km) +64m 5:08 / km
ahr:131 max:145 shoes: Pegasus 32 (purple)

Sunday Nov 27, 2016 #

Event: Victorian Sprint Championships, Camp Hill, Bendigo
 
10 AM

RUN warm up/down 10:00 [3] 0.8 km (12:30 / km)
shoes: Lunar Racer

11 AM

ORIENTEERING ◪ race 18:01 [5] 3.6 km (5:00 / km) +16m 4:54 / km
shoes: Lunar Racer

Victorian sprint orienteering champs
4 PM

ORIENTEERING ◪ race 19:40 [4] 3.99 km (4:56 / km) +22m 4:48 / km
shoes: Lunar Racer

ORIENTEERING ◪ warm up/down 9:00 [3] 1.36 km (6:37 / km) +13m 6:19 / km
shoes: Lunar Racer

Saturday Nov 26, 2016 #

11 AM

ORIENTEERING ◪ race (SiS 6 - SE College) 17:13 [5] 3.44 km (5:00 / km) +28m 4:49 / km
shoes: X Talon 200

4 PM

ORIENTEERING ◪ race (SiS 7 - South Star) 19:44 [5] 3.37 km (5:51 / km) +39m 5:32 / km
shoes: X Talon 200

Friday Nov 25, 2016 #

8 PM

MTB 22:20 [3] 6.81 km (3:17 / km) +49m 3:10 / km
shoes: Shimano M123

Late evening crawl

Thursday Nov 24, 2016 #

6 PM

RUN intervals 37:17 [3] 5.68 km (6:34 / km) +17m 6:28 / km
shoes: Pegasus 32 (purple)

Wednesday Nov 23, 2016 #

6 PM

RUN 15:02 [2] 2.52 km (5:58 / km) +14m 5:49 / km
shoes: Pegasus 32 (purple)

Easy

Tuesday Nov 22, 2016 #

10 AM

MTB 1:37:58 [3] 29.63 km (3:18 / km) +271m 3:10 / km
shoes: Shimano M123

Sunday Nov 20, 2016 #

1 PM

MTB 1:00:04 [3] 19.9 km (3:01 / km) +185m 2:53 / km
shoes: Shimano M123

4 PM

MTB 26:53 [3] 9.32 km (2:53 / km) +116m 2:43 / km
shoes: Shimano M123

Saturday Nov 19, 2016 #

1 PM

ORIENTEERING ◪ race (SiS 5) 18:54 [4] 3.84 km (4:56 / km) +23m 4:47 / km
shoes: X Talon 200

Friday Nov 18, 2016 #

3 PM

RUN 32:02 [3] 4.73 km (6:47 / km) +162m 5:47 / km
shoes: Pegasus 32 (purple)

Wednesday Nov 16, 2016 #

7 PM

MTB 30:56 [3] 10.28 km (3:01 / km) +93m 2:53 / km

Tuesday Nov 15, 2016 #

8 PM

RUN 19:38 [3] 3.57 km (5:30 / km) +23m 5:19 / km
shoes: Pegasus 32 (purple)

1st run back, legs were heavy

Sunday Nov 13, 2016 #

9 AM

MOUNTAIN RUNNING race (Triple Tops) 3:04:06 [3] 18.76 km (9:49 / km) +1175m 7:28 / km
shoes: X Talon 200

5:00 Wake up
5:30 Drive to airport
6:00 Arrive at Airport
6:20 At check in
6:30 At gate
6:50 Take off
7:55 Land
8:00 Car booking pickup
8:10 Depart Launceston Airport
9:20 Arrive Claude Rd hall, 785 Claude Rd
9:30 Runners Bus leaves Hall
10:00 Start

13:00 3hr finishers

15:30 Latest time to leave Claude Rd Hall
16:40 Fuel up car
17:00 Arrive at airport
17:10 Boarding
17:30 Take-off
18:00 Take off delayed
19:00 Arrive Melbourne
19:30 At car in car park
19:50 Macca's on Calder
20:00 Leave for Bendigo
21:30 Arrive home

Big day

C • Triple top 7

Saturday Nov 12, 2016 #

2 PM

ORIENTEERING ◪ race (SiS 4) 20:02 [3] 3.76 km (5:20 / km) +40m 5:03 / km
shoes: X Talon 200

Thursday Nov 10, 2016 #

6 PM

RUN intervals 56:57 [4] 7.52 km (7:34 / km) +17m 7:29 / km
shoes: Pegasus 32 (purple)

1 x 1k + 4 x 500

Sunday Nov 6, 2016 #

11 AM

ORIENTEERING ◪ 23:45 [3] 2.92 km (8:08 / km) +62m 7:21 / km
shoes: X Talon 200

ORIENTEERING ◪ 58:38 [3] 4.55 km (12:54 / km) +82m 11:49 / km
shoes: X Talon 200

3 PM

WALK 1:07:03 [0] 5.12 km (13:06 / km) +82m 12:08 / km
shoes: Pegasus 32 (purple)

Saturday Nov 5, 2016 #

2 PM

WARM UP/DOWN warm up/down 4:59 [3] 0.93 km (5:20 / km) +4m 5:14 / km
shoes: X Talon 200

ORIENTEERING ◪ race 21:09 [5] 4.01 km (5:16 / km) +96m 4:43 / km
shoes: X Talon 200

SiS 3


WARM UP/DOWN warm up/down 6:06 [3] 0.99 km (6:08 / km) +18m 5:38 / km
shoes: X Talon 200

Thursday Nov 3, 2016 #

6 PM

RUN intervals 40:01 [4] 6.09 km (6:34 / km) +19m 6:28 / km
shoes: Pegasus 32 (purple)

2 x 500, 2 x 400

Tuesday Nov 1, 2016 #

9 AM

COMMUTE 11:25 [0] 2.59 km (4:24 / km) +24m 4:13 / km
shoes: Shimano M123

11 AM

RUN long 1:42:27 [3] 16.79 km (6:06 / km) +317m 5:34 / km
shoes: Pegasus 32 (purple)

6 PM

COMMUTE 7:06 [0] 1.99 km (3:34 / km) +18m 3:25 / km
shoes: Shimano M123

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