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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Uncle JiM

In the 31 days ending Jan 31, 2016:

activity # timemileskm+m
  MTB5 9:02:37 98.75(5:30) 158.92(3:25) 1461
  RUN22 7:46:22 52.27(8:55) 84.12(5:33) 641
  ROAD BIKE3 5:02:27 67.31(4:30) 108.33(2:48) 687
  WALK2 3:07:54 9.66(19:27) 15.55(12:05) 263
  ORIENTEERING ◪7 3:04:12 18.24(10:06) 29.35(6:17) 202
  COMMUTE1 6:00 1.37(4:22) 2.21(2:43) 17
  Total40 28:09:32 247.6(6:49) 398.48(4:14) 3271
  [1-5]38 24:52:10

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Sunday Jan 31, 2016 #

4 PM

ORIENTEERING ◪ 49:20 [3] 6.09 km (8:06 / km) +91m 7:32 / km
shoes: INOV-8 Talon 212 #2

Special run on the new Invis map
C • ? 3

Saturday Jan 30, 2016 #

2 PM

COMMUTE 6:00 [1] 2.21 km (2:43 / km) +17m 2:37 / km
shoes: Pegasus 32 (Black)

Friday Jan 29, 2016 #

3 PM

MTB 1:24:25 intensity: (7:37 @1) + (25:39 @2) + (37:25 @3) + (9:44 @4) + (4:00 @5) 25.74 km (3:17 / km) +286m 3:06 / km
ahr:121 max:161 shoes: Shimano M123

Nice and easy

Thursday Jan 28, 2016 #

Note
(rest day)

Need another rest day

Wednesday Jan 27, 2016 #

Note
(rest day)

Tuesday Jan 26, 2016 #

9 AM

RUN warm up/down 5:00 [2] 1.0 km (5:00 / km)
shoes: INOV-8 Talon 212 #2

10 AM

ORIENTEERING ◪ race 21:53 [4] 4.0 km (5:28 / km)
shoes: INOV-8 Talon 212 #2

So sore :(

Monday Jan 25, 2016 #

9 AM

RUN warm up/down 10:00 [3] 2.0 km (5:00 / km)
shoes: INOV-8 Talon 212 #2

10 AM

ORIENTEERING ◪ race 20:08 [5] 2.8 km (7:11 / km)
shoes: INOV-8 Talon 212 #2

Last leg of Relay
4 PM

RUN warm up/down 10:00 [3] 2.0 km (5:00 / km)
shoes: INOV-8 Talon 212 #2

5 PM

ORIENTEERING ◪ race 20:24 [4] 3.6 km (5:40 / km)
shoes: INOV-8 Talon 212 #2

Getting tired

Sunday Jan 24, 2016 #

9 AM

RUN warm up/down 10:00 [3] 2.0 km (5:00 / km)
shoes: Pegasus 32 (Black)

10 AM

RUN race 13:07 [5] 3.0 km (4:22 / km)
shoes: INOV-8 Talon 212 #2

Torso Challenge
4 PM

RUN warm up/down 10:00 [2] 2.0 km (5:00 / km)
shoes: INOV-8 Talon 212 #2

5 PM

ORIENTEERING ◪ race 16:41 [5] 2.2 km (7:35 / km)
shoes: INOV-8 Talon 212 #2

Saturday Jan 23, 2016 #

9 AM

RUN warm up/down 10:00 [2] 2.0 km (5:00 / km)
shoes: Pegasus 32 (Black)

10 AM

RUN race 12:15 [5] 3.0 km (4:05 / km)
shoes: Pegasus 32 (Black)

Best time this season
4 PM

RUN warm up/down 10:00 [3] 2.0 km (5:00 / km)
shoes: INOV-8 Talon 212 #2

5 PM

ORIENTEERING ◪ race 17:16 [4] 3.2 km (5:24 / km)
shoes: INOV-8 Talon 212 #2

Thursday Jan 21, 2016 #

8 PM

RUN tempo 24:59 [3] 4.0 km (6:15 / km) +24m 6:04 / km
shoes: Pegasus 32 (Black)

A few drills

Wednesday Jan 20, 2016 #

11 AM

MTB 1:55:27 intensity: (6:24 @1) + (14:50 @2) + (1:14:12 @3) + (20:01 @4) 34.93 km (3:18 / km) +285m 3:11 / km
ahr:155 max:239 shoes: Shimano M123

Tuesday Jan 19, 2016 #

8 PM

RUN intervals 25:05 intensity: (2:06 @1) + (5:35 @2) + (15:12 @3) + (2:12 @4) 3.94 km (6:22 / km) +11m 6:17 / km
ahr:127 max:145 shoes: Pegasus 32 (Black)

A few strides

Monday Jan 18, 2016 #

10 AM

ROAD BIKE 1:26:19 [2] 29.18 km (2:58 / km) +61m 2:56 / km
shoes: Pegasus 32 (Black)

With Fizzy Red and LOST Richard
1 PM

WALK 2:47:57 [0] 13.6 km (12:21 / km) +251m 11:18 / km
shoes: Pegasus 32 (Black)

Checking out Kings Park

Sunday Jan 17, 2016 #

Note
(rest day)

Level 2 Coaches course in WA

Saturday Jan 16, 2016 #

8 PM

ORIENTEERING ◪ race (Metro Series) 38:30 [4] 7.45 km (5:10 / km) +111m 4:48 / km
shoes: Pegasus 32 (Black)

Started out following tRicky, but realised that wasn't a good idea as he makes to many mistakes

results TBT

(Sten GPS track provided) I went to the same controls as Sten, but CW, and a slightly different order

Friday Jan 15, 2016 #

9 AM

ROAD BIKE 1:59:42 [2] 44.48 km (2:41 / km) +187m 2:38 / km
shoes: Pegasus 32 (Black)

Freo, Cottesloe and home with Lost Richard, Noel and Simmo

Wednesday Jan 13, 2016 #

9 AM

MTB (Hot one) 1:50:20 [3] 33.19 km (3:19 / km) +248m 3:12 / km
shoes: Shimano M123

With my Sister
10 PM

WALK 19:57 [0] 1.95 km (10:13 / km) +12m 9:55 / km

Getting away from the heat of the house
C • Heat 3

Tuesday Jan 12, 2016 #

6 PM

RUN warm up/down 5:52 [2] 1.16 km (5:04 / km) +4m 4:59 / km
shoes: Pegasus 32 (Black)

7 PM

RUN race 12:58 [4] 3.12 km (4:10 / km)
shoes: Pegasus 32 (Black)

RUN warm up/down 36:15 [2] 5.1 km (7:06 / km) +30m 6:54 / km
shoes: Pegasus 32 (Black)

Monday Jan 11, 2016 #

8 PM

RUN 20:02 intensity: (1:09 @1) + (1:07 @2) + (14:05 @3) + (3:38 @4) + (3 @5) 3.9 km (5:08 / km) +22m 5:00 / km
ahr:133 max:150 shoes: Pegasus 32 (Black)

Sunday Jan 10, 2016 #

9 AM

ROAD BIKE 1:36:26 [2] 34.67 km (2:47 / km) +439m 2:37 / km
shoes: Shimano M123

Not a lot of riding, but lots of spectating

Saturday Jan 9, 2016 #

Event: Adventurethon Albany
 
8 AM

RUN long 1:03:49 [3] 12.01 km (5:19 / km) +189m 4:55 / km
shoes: Pegasus 32 (Black)

Before it got to hot

Friday Jan 8, 2016 #

8 PM

RUN 22:16 [2] 4.09 km (5:26 / km) +41m 5:11 / km

Nice and gentle

Thursday Jan 7, 2016 #

Note
(rest day)

Am I allowed a rest day?

Wednesday Jan 6, 2016 #

10 AM

MTB 2:00:34 intensity: (9:28 @0) + (16:28 @1) + (44:21 @2) + (25:55 @3) + (6:39 @4) + (17:43 @5) 33.29 km (3:37 / km) +333m 3:27 / km
ahr:120 max:204 shoes: Shimano M123

Bit of explore, bit of single track, bit of Fun

Tuesday Jan 5, 2016 #

6 PM

RUN 45:25 [1] 8.0 km (5:41 / km) +22m 5:36 / km
shoes: Pegasus 32 (Black)

Idling along

Monday Jan 4, 2016 #

8 PM

RUN 30:01 [3] 5.99 km (5:01 / km) +49m 4:49 / km
shoes: Pegasus 32 (Black)

Sunday Jan 3, 2016 #

6 PM

MTB 1:51:51 [2] 31.77 km (3:31 / km) +309m 3:21 / km
shoes: Shimano M123

1st ride of the New Year. with my sister

Saturday Jan 2, 2016 #

7 AM

RUN warm up/down 3:24 [2] 0.6 km (5:43 / km) +1m 5:40 / km
shoes: Pegasus 32 (Black)

8 AM

RUN race 21:22 [4] 5.06 km (4:13 / km) +26m 4:07 / km
shoes: Pegasus 32 (Black)

C • PB 6
9 AM

RUN warm up/down 5:24 [2] 1.01 km (5:22 / km) +4m 5:15 / km
shoes: Pegasus 32 (Black)

Friday Jan 1, 2016 #

8 AM

RUN 59:08 [3] 7.14 km (8:17 / km) +218m 7:11 / km
shoes: Pegasus 32 (Black)

1st run for the New Year, @ Mt Kooyoora
C • Good km rate 5

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