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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: acejase

In the 7 days ending Dec 4, 2011:

activity # timemileskm+m
  Running4 3:30:46 22.65(9:18) 36.45(5:47) 989
  Cycling2 2:14:00
  Orienteering1 41:55 4.2(9:59) 6.76(6:12) 187
  Total7 6:26:41 26.85 43.21 1176
  [1-5]7 6:21:42
averages - weight:81.2kg

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MoTuWeThFrSaSu

Sunday Dec 4, 2011 #

8 AM

Running 1:32:17 intensity: (2:24 @0) + (5:30 @1) + (25:27 @2) + (27:36 @3) + (20:33 @4) + (10:47 @5) 15.68 km (5:53 / km) +537m 5:02 / km
ahr:148 max:210 weight:81.7kg shoes: LunarFly2 Black/Blue

Cockies Long run with lads and ladettes splitting off so again exposed with the GC contenders. Pretty similar route to last week with Majura, pines, HH and ainslie. Actually was feeling pretty solid and after pumped up talks about training with Hoggster and RobW yesterday was keen so set solid paces up both hills. Shoes were great. Rushed afterwards to get back to family duties but still managed coffee, caramel milkshake and focacia at sfoglia.
C • What's the plan for next Sunday morning? 2

Saturday Dec 3, 2011 #

9 AM

Running intervals 50:34 intensity: (1:28 @0) + (3:59 @1) + (12:10 @2) + (8:52 @3) + (10:42 @4) + (13:23 @5) 9.2 km (5:30 / km) +168m 5:02 / km
ahr:151 max:203 shoes: LunarFly2 Black/Blue

Gossan Hill Ints with Hoggster and RobW. Held Hoggster well, even threatening to get some ground on the flats, but he gapped me up the hill on the last and I couldnt re-attach. Probably fastest set I've ever done of those. RobW and I were pumped - we'd both entered 6FT (me just before the run) and also our order of LunarFlys from EastBay arrived from the US in 3 and a half days and we were both wearing em.

Friday Dec 2, 2011 #

6 AM

Running 33:50 intensity: (55 @0) + (7:34 @1) + (14:53 @2) + (2:34 @3) + (3:31 @4) + (4:23 @5) 6.12 km (5:32 / km) +71m 5:14 / km
ahr:140 max:199 weight:81kg shoes: Pegasus27 Grey/Green

Morning run with Hoggster and a very frisky Pippa.

Thursday Dec 1, 2011 #

6 AM

Cycling 1:07:00 [2]
weight:80.7kg

Road bike given the buckle in the super commuter. Road bike definitely faster!

Wednesday Nov 30, 2011 #

Note
weight:81kg

6 PM

Orienteering race 34:55 intensity: (20 @1) + (22 @2) + (3:08 @3) + (29:03 @4) + (2:02 @5) 5.76 km (6:04 / km) +187m 5:13 / km
ahr:158 max:168 shoes: Brooks Cascadia Yellow ones

O at Black Mtn. Nearly didnt go due to inclement weather but rain seems to have ended for the mo. Tried to just go solid instead of "bat out of hell" pace at the start and this seemed to help with navigation. forgot to bring compass which actually meant i kept better touch with map except for 10 (or 11?) when I crossed a gully, went to use my compass but didnt have it and then proceeded to run hard at 90deg wrong angle. Probably lost 30s-1min.

Orienteering warm up/down 7:00 [3] 1.0 km (7:00 / km)
shoes: Brooks Cascadia Yellow ones

Tuesday Nov 29, 2011 #

Note
weight:81.3kg

1 PM

Running hills 34:05 intensity: (12 @0) + (4:05 @1) + (12:08 @2) + (6:44 @3) + (8:59 @4) + (1:57 @5) 5.46 km (6:14 / km) +213m 5:13 / km
ahr:142 max:171 shoes: Asics DS Trainer Orange

Lunch time run. Decided to do a long surge from base of Red Hill to summit (went to mobile phone tower). Took about 8mins. The did surges on whatever hills i came across on way back round side of Red Hill, of which there wasnt many. Hottish lunchtime meant I was a bit spent at end.

Monday Nov 28, 2011 #

Cycling 1:07:00 [3]
weight:81.5kg

Commute. Still enjoying deakin ride but rear wheel may now be buckled which is probably to do with the single track section I've been taking. Might require new equipment.
C • subtle 3

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