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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: keelanbirch

In the 7 days ending Mar 6, 2016:

activity # timemileskm+m
  Squash6 5:00:00
  Ride5 3:02:07 38.74(12.8/h) 62.35(20.5/h) 898
  Run5 1:45:42 14.76(7:10) 23.76(4:27) 205
  Orienteering2 1:28:50 9.99(8:53) 16.08(5:31) 177
  Swim2 17:22 0.96(3.3/h) 1.55(5.4/h)
  Total19 11:34:01 64.46 103.74 1280

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MoTuWeThFrSaSu

Sunday Mar 6, 2016 #

3 PM

Squash (MQ) 45:00 [3]
ahr:109 max:139 shoes: Asics Gel Rocket (Squash No.1)

5 games with Stan
4 PM

Run warm up/down (MQ to MQ Hospital) 20:10 [2] 4.19 km (4:49 / km) +68m 4:27 / km
ahr:142 max:169 shoes: Vibram FiveFingers Trek Ascent

Run to orienteering
5 PM

Orienteering race (Sydney Sprint Series #9) 20:36 [5] ** 3.9 km (5:17 / km) +33m 5:04 / km
ahr:156 max:174 shoes: Vibram FiveFingers Trek Ascent

Ran past 21 so MP
Results and Splits
6 PM

Run warm up/down (MQ to MQ Hospital) 20:43 [2] 4.05 km (5:07 / km) +60m 4:46 / km
ahr:144 max:167 shoes: Vibram FiveFingers Trek Ascent

Run back to college

Saturday Mar 5, 2016 #

6 AM

Ride (MQ to Parramatta) 26:40 [2] 9.65 km (21.7 kph) +62m
ahr:104 max:130 shoes: Avanti Corsa

Ride to parkrun
7 AM

Run warm up/down (Parramatta Parkrun) 5:02 [2] 0.88 km (5:42 / km) +5m 5:33 / km
ahr:120 max:136 shoes: Vibram FiveFingers Trek Ascent

W/U

Run (Parramatta Parkrun) 18:29 [5] 5.01 km (3:41 / km) +7m 3:40 / km
ahr:168 max:179 shoes: Vibram FiveFingers Trek Ascent

Very sore today but did ok
Results
8 AM

Ride (Parramatta to MQ) 33:35 [2] 10.53 km (18.8 kph) +120m
ahr:109 max:159 shoes: Avanti Corsa

Ride back to college with Steve
10 AM

Squash (MQ) 30:00 [2]
shoes: Asics Gel Rocket (Squash No.1)

3 games with KV 260

Ride (MQ to Lane Cove) 21:56 [2] 6.92 km (18.9 kph) +226m
ahr:113 max:135 shoes: Avanti Corsa

Ride there

Squash (Lane Cove) 45:00 [3]
ahr:119 max:151 shoes: Vibram FiveFingers Trek Ascent

5 Games with JM 300

Ride (Lane Cove to MQ) 20:54 [2] 6.89 km (19.8 kph) +87m
ahr:113 max:142 shoes: Avanti Corsa

Ride back to college
2 PM

Squash (MQ) 45:00 [2]
ahr:109 max:142 shoes: Asics Gel Rocket (Squash No.1)

3 games with NA 310

Friday Mar 4, 2016 #

4 PM

Ride (MQ to Hornsby) 42:50 [2] 14.35 km (20.1 kph) +260m
ahr:133 max:167 shoes: Avanti Corsa

Ride there
5 PM

Swim (Hornsby Aquathlon) 9:06 [4] 0.5 km (3.3 kph)

Started off well but slowing up towards end. Swimming isn't my strong point and hard to judge speed. I kept forgetting to kick and then would forget pulling through strokes so something to work on.
6 PM

Run (Hornsby Aquathlon) 16:18 [4] 4.05 km (4:02 / km) +33m 3:52 / km
ahr:172 max:179 shoes: Vibram FiveFingers Trek Ascent

Found it quite disorientating but pushed through ok
7 PM

Ride (Hornsby to MQ) 36:12 [2] 14.01 km (23.2 kph) +144m
ahr:118 max:148 shoes: Avanti Corsa

Ride back to college

Thursday Mar 3, 2016 #

8 AM

Run (Shrimpton's Creek) 25:00 [3] 5.58 km (4:29 / km) +31m 4:22 / km
ahr:149 max:179 shoes: Vibram FiveFingers Trek Ascent

Trying out new Camelbak Lobo 3L. Worked quite well, initially a bit awkward but got used to it pretty quick and managed to hold 4:30 quite consistently and comfortably
7 PM

Squash (Elanora) 45:00 [4]
ahr:155 max:184 shoes: Asics Gel Rocket (Squash No.1)

Pennant Round 1
Won 3-1 vs TW 290

1st Game - focused on good length and warmed myself into the match
2nd Game - lost intensity and concentration to drop it
3rd Game - I lifted with long rallies and tired him out
4th Game - he was tired and i capitalised on slow movement

Wednesday Mar 2, 2016 #

2 PM

Squash (MAASH) 1:00:00 [1]
shoes: Asics Gel Rocket (Squash No.1)

Coaching
6 PM

Orienteering race (Sydney Summer Series #22) 1:08:14 [4] **** 12.18 km (5:36 / km) +144m 5:17 / km
shoes: Vibram FiveFingers Trek Ascent

Tied for my worst orienteering run ever. Started off ok going from 13-4-28 and then got lost at 5 for 5mins. Then 8-19-27-6-12-20-3-14-26-22-23-2-7-16.

Ran past 25 and got completely lost. Ended up asking for directions and a guy with his dog ran with me back to 29.
Results and Splits

Tuesday Mar 1, 2016 #

5 PM

Squash (MAASH) 30:00 [3]
shoes: Asics Gel Rocket (Squash No.1)

3 games with JM 315

Monday Feb 29, 2016 #

7 AM

Swim (MQ) 8:16 [2] 1.05 km (7.6 kph)

Easy

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