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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AKey

In the 7 days ending Jun 21, 2020:

activity # timemileskm+m
  Running10 8:24:24 61.33(8:13) 98.7(5:07) 657
  Orienteering1 1:08:25 8.12(8:26) 13.06(5:14) 375
  Orienteering (Sprint)2 51:41 6.58(7:51) 10.59(4:53) 66
  S/C2 37:00
  Total13 11:01:30 76.03 122.36 1097

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MoTuWeThFrSaSu

Sunday Jun 21, 2020 #

9 AM

Running 1:29:06 intensity: (47:07 @1) + (37:55 @2) + (4:04 @3) 15.77 km (5:39 / km) +153m 5:23 / km
ahr:120 max:150 shoes: New Balance mmorbl2

4 PM

Orienteering (Sprint) 20:51 intensity: (12:25 @1) + (2:35 @2) + (5:51 @3) 2.95 km (7:03 / km) +14m 6:54 / km
ahr:118 max:155 shoes: Reebok float ride blue

Nice little sprint around a very small school that dad made a hand drawn map of. Surprisingly good!

Saturday Jun 20, 2020 #

11 AM

Running 19:18 intensity: (8:08 @1) + (9:39 @2) + (1:31 @3) 3.17 km (6:05 / km) +66m 5:31 / km
ahr:122 max:161 shoes: NVII team F2

Orienteering 1:08:25 intensity: (10 @1) + (11 @2) + (4:16 @3) + (1:03:22 @4) + (26 @5) 13.06 km (5:14 / km) +375m 4:35 / km
ahr:173 max:182 shoes: NVII team F2

A re-run of the 1981 Australian 6days, day 2 at Glenluce. Racing against a 20yr old dad + Jorgen Martenson and the current world champ at the time, Oyvin Thon. Dad won on the day in 69:43, pretty happy to get bragging rights over him :)
1981 map with their routes below


C • Punch cards 1
C • Control 9 1

Running warm up/down 8:32 [1] 1.53 km (5:34 / km) +19m 5:15 / km
shoes: New Balance mmorbl2

Friday Jun 19, 2020 #

11 AM

Running warm up/down 18:51 intensity: (17:03 @1) + (1:19 @2) + (29 @3) 3.31 km (5:42 / km) +37m 5:24 / km
ahr:101 max:152 shoes: New Balance mmorbl2

Orienteering (Sprint) 30:50 intensity: (14 @1) + (2:08 @2) + (5:58 @3) + (21:18 @4) + (1:12 @5) 7.63 km (4:02 / km) +52m 3:54 / km
ahr:171 max:183 shoes: NVII team XXC

Finally back to some sprint training! Nice O ints with Brodie and Fredo at La trobe using the double level map. Good fun

Running warm up/down 12:26 intensity: (32 @1) + (9:07 @2) + (2:47 @3) 2.27 km (5:28 / km) +33m 5:06 / km
ahr:136 max:149 shoes: New Balance mmorbl2

5 PM

Running 37:14 intensity: (3:04 @1) + (33:05 @2) + (1:05 @3) 7.13 km (5:14 / km) +30m 5:07 / km
ahr:128 max:139 shoes: New Balance mmorbl2

Thursday Jun 18, 2020 #

10 AM

Running 43:00 intensity: (2:51 @1) + (34:28 @2) + (5:41 @3) 8.52 km (5:03 / km) +39m 4:56 / km
ahr:132 max:154 shoes: New Balance mmorbl2

Saw Jack Rayner, Brett Robinson and Jordy Williamsz!
8 PM

S/C 20:00 [1]

Wednesday Jun 17, 2020 #

2 PM

S/C 17:00 [1]

5 PM

Running 1:12:31 intensity: (5:18 @1) + (42:46 @2) + (23:22 @3) + (1:05 @4) 15.02 km (4:50 / km) +80m 4:42 / km
ahr:137 max:168 shoes: New Balance mmorbl2

Pacing Maxy for a 5k

Tuesday Jun 16, 2020 #

11 AM

Running 34:45 intensity: (2:12 @1) + (19:00 @2) + (13:33 @3) 7.0 km (4:58 / km) +38m 4:50 / km
ahr:137 max:158 shoes: New Balance mmorbl2

Easy, feeling a little sluggish
4 PM

Running warm up/down 28:30 intensity: (22 @1) + (23:38 @2) + (4:15 @3) + (15 @4) 5.52 km (5:10 / km) +46m 4:57 / km
ahr:135 max:166 shoes: New Balance mmorbl2

Running intervals 34:12 intensity: (6 @1) + (3 @2) + (9:16 @3) + (13:51 @4) + (10:56 @5) 9.84 km (3:28 / km) +2m 3:28 / km
ahr:173 max:185 shoes: Nike % green

8x 1k (200m) ave 3:03, with Pat, Fredo and Jensen. Nice day out at the track after the rain cleared. Felt pretty smooth and tried not to push too hard so I could get through the session no worries... unlike last Thursday

Running warm up/down 24:17 intensity: (3 @1) + (6:05 @2) + (18:09 @3) 4.44 km (5:28 / km) +42m 5:13 / km
ahr:144 max:155 shoes: New Balance mmorbl2

Monday Jun 15, 2020 #

11 AM

Running 36:12 intensity: (4:14 @1) + (28:54 @2) + (3:04 @3) 7.01 km (5:10 / km) +38m 5:01 / km
ahr:130 max:155 shoes: New Balance mmorbl2

6 PM

Running 45:30 intensity: (9:34 @1) + (34:08 @2) + (1:48 @3) 8.17 km (5:34 / km) +34m 5:28 / km
ahr:122 max:139 shoes: New Balance mmorbl2

MFR Monday night run

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