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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mjd

In the 31 days ending Dec 31, 2008:

activity # timemileskm+m
  Running15 11:50:00 78.27(9:04) 125.97(5:38) 3170
  Cycling4 4:09:24 40.59(9.8/h) 65.32(15.7/h) 1190
  Total19 15:59:24 118.86(8:04) 191.29(5:01) 4360
averages - weight:81.9kg

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Wednesday Dec 31, 2008 #

Running 48:42 [2] 7.61 km (6:24 / km) +320m 5:17 / km
ahr:140 max:167 shoes: Asics 2120

alum track

Monday Dec 29, 2008 #

Running 39:33 [3] 7.45 km (5:19 / km) +180m 4:44 / km
ahr:149 max:168 shoes: Asics 2120

blackmans bay point (3.69k 19.06, 3.76k 20.27)

Saturday Dec 27, 2008 #

Running 47:56 [2] 7.3 km (6:34 / km) +180m 5:51 / km
ahr:137 max:163 weight:83.6kg shoes: Asics 2120

alum track

Thursday Dec 25, 2008 #

Running 1:05:36 [3] 11.75 km (5:35 / km) +300m 4:57 / km
ahr:147 max:168 shoes: Asics 2120

over to red hill and up to the top, down to the saddle and go left to the back of the suburbs.

Tuesday Dec 23, 2008 #

Running 35:41 [3] 6.53 km (5:28 / km) +110m 5:02 / km
ahr:141 max:157 shoes: Asics 2120

around the golf course and back through the middle of yarralumla.

Sunday Dec 21, 2008 #

Running 34:19 [3] 6.44 km (5:20 / km) +115m 4:54 / km
ahr:144 max:158 shoes: Asics 2120

yarralumla reach

Saturday Dec 20, 2008 #

Running 58:02 [3] 10.88 km (5:20 / km) +155m 4:59 / km
ahr:148 max:161 shoes: Asics 2120

in canberra for a week. ran around weston park and out to scrivner dam and back up dunrussell drive.

Thursday Dec 18, 2008 #

Running 56:07 [3] 9.39 km (5:59 / km) +260m 5:15 / km
ahr:149 max:172 weight:82kg shoes: Asics 2120

alum track to taronga junction (12.49, 6.22, 8.20, 7.18, 6.31, 14.48)

Tuesday Dec 16, 2008 #

Running warm up/down 8:42 [3] 1.55 km (5:37 / km) +30m 5:07 / km
ahr:146 max:159 shoes: Asics 2120

warm up from car to starting point

Running race 9:36 [5] 2.43 km (3:57 / km) +30m 3:43 / km
ahr:174 max:177 weight:81.4kg shoes: Asics 2120

domain loop

Running warm up/down 12:35 [3] 2.23 km (5:39 / km) +10m 5:31 / km
ahr:145 max:170 shoes: Asics 2120

warm down back to car

Sunday Dec 14, 2008 #

Running 55:36 [3] 9.41 km (5:55 / km) +315m 5:04 / km
ahr:148 max:171 shoes: Asics 2120

alum track to taronga junction (12.25, 6.15, 8.14, 7.22, 6.24, 14.57)

Friday Dec 12, 2008 #

Running 38:09 [3] 7.46 km (5:07 / km) +155m 4:38 / km
ahr:149 max:169 weight:81.6kg shoes: Asics 2120

blackmans bay point (3.69k 18.41, 3.77k 19.29)

Thursday Dec 11, 2008 #

Cycling (mtb) 1:00:57 [2] 16.3 km (16.0 kph) +305m
ahr:135 max:160

a15.9. around murrell nature reserve. trouble with small chainring and/or chain, perhaps front deraileur? might get out the roadie...

Wednesday Dec 10, 2008 #

Running 53:09 [3] 9.43 km (5:38 / km) +240m 5:00 / km
ahr:154 max:174 weight:81.2kg shoes: Asics 2120

alum track to taronga junction (12.34, 6.08, 7.53, 6.48, 5.57, 13.50)

Monday Dec 8, 2008 #

Note

final game of the ultimate frisbee social league. lost 4-5. i think that's one draw and 5 losses for the season, and we won the wooden spoon, so at least we won something, yay!

Sunday Dec 7, 2008 #

Running 55:15 [3] 9.35 km (5:55 / km) +305m 5:05 / km
ahr:149 max:168 shoes: Asics 2120

alum track to taronga junction (12.33, 6.17, 8.15, 7.02, 6.24, 14.46)

Saturday Dec 6, 2008 #

Cycling (mtb) 1:02:31 [3] 16.33 km (15.7 kph) +305m
ahr:137 max:165

a15.6. around murrell nature reserve

Friday Dec 5, 2008 #

Running 38:21 [3] 7.46 km (5:08 / km) +135m 4:43 / km
ahr:152 max:172 weight:81.6kg shoes: Asics 2120

blackmans bay point (3.70k 18.41, 3.77k 19.39).

Thursday Dec 4, 2008 #

Cycling (mtb) 1:01:45 [3] 16.34 km (15.9 kph) +290m
ahr:139 max:165

a15.8. around murrell nature reserve.

Wednesday Dec 3, 2008 #

Running 52:41 [3] 9.3 km (5:40 / km) +330m 4:49 / km
ahr:151 max:174 weight:82kg shoes: Asics 2120

alum track to taronga junction (12.20, 6.04, 7.42, 6.41, 5.58, 13.56).

Tuesday Dec 2, 2008 #

Cycling (mtb) 1:04:11 [2] 16.35 km (15.3 kph) +290m
ahr:139 max:164

a15.2. around murrell nature reserve

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