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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: O-ing

In the 7 days ending Jan 24, 2016:

activity # timemileskm+mload
  Cycling5 4:46:14 75.8(3:47) 121.99(2:21) 203496.2
  Core Stability2 1:25:0017.0
  Teering1 14:36 1.57(9:18) 2.53(5:47) 656.2
  Running1 10:00 0.93(10:44) 1.5(6:40) 104.0
  Total7 6:35:50 78.3 126.01 2109123.3
  [1-5]7 6:33:40
averages - weight:75.1kg

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MoTuWeThFrSaSu

Sunday Jan 24, 2016 #

4 PM

Teering race 14:36 intensity: (8 @0) + (1:02 @1) + (2:38 @2) + (3:53 @3) + (6:16 @4) + (39 @5) 2.53 km (5:47 / km) +65m 5:07 / km
ahr:132 max:158 shoes: ASICS Kayano 20

Crimson Hill (UTS) sprint rerun. Chose the opposite route choice to every control than I did in the January race and was over two minutes quicker. The major differences were taking out the previous mistakes to 5 and 11 (45s) and the long legs to 6 (south around the buildings was 23 seconds quicker), to 13 (again and surprisingly, south around the buildings was quicker by 12 seconds) and 16 where I ran just very wide through the parking lots to the right, rather than straightish up stairs.

Running warm up/down 10:00 [3] 1.5 km (6:40 / km) +10m 6:27 / km
shoes: ASICS Kayano 20


Long - Splits

Saturday Jan 23, 2016 #

6 AM

Cycling 2:08:47 intensity: (56 @0) + (40:13 @1) + (35:38 @2) + (29:42 @3) + (20:40 @4) + (1:38 @5) 58.75 km (2:12 / km) +943m 2:02 / km
ahr:118 max:168

A window of no rain and dry roads. Anticlockwise - went pretty good up Akuna West (10:09, a PB on this rarely done direction). Nothing left for Snives nasty hill.

Core Stability 25:00 [1]

L knee still a bit dodgy.

Thursday Jan 21, 2016 #

8 AM

Cycling 38:32 intensity: (2 @0) + (10:11 @1) + (17:21 @2) + (6:07 @3) + (4:20 @4) + (31 @5) 13.55 km (2:51 / km) +221m 2:38 / km
ahr:119 max:158 weight:75.1kg

Vacation Care to work
3 PM

Cycling 39:42 intensity: (37 @0) + (15:35 @1) + (17:37 @2) + (5:20 @3) + (33 @4) 15.7 km (2:32 / km) +269m 2:20 / km
ahr:111 max:151

Home ahead of the storms.

Wednesday Jan 20, 2016 #

7 AM

Cycling 44:51 intensity: (2 @0) + (4:21 @1) + (6:49 @2) + (12:35 @3) + (20:50 @4) + (14 @5) 18.9 km (2:22 / km) +343m 2:11 / km
ahr:131 max:160

From car service
4 PM

Cycling 34:22 intensity: (25 @0) + (7:04 @1) + (7:00 @2) + (11:43 @3) + (7:59 @4) + (11 @5) 15.09 km (2:17 / km) +258m 2:06 / km
ahr:123 max:155

To car service. Nice and hot.

Tuesday Jan 19, 2016 #

Core Stability (Pilates) 1:00:00 [1]

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