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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: O-ing

In the 7 days ending Jan 27, 2019:

activity # timemileskm+mload
  Cycling4 4:04:36 63.88(3:50) 102.8(2:23) 105877.5
  MTB3 2:28:10 17.88(8:17) 28.77(5:09) 49237.9
  Walk1 2:07:40 7.72(16:32) 12.42(10:17) 33141.6
  Running1 27:14 3.15(8:39) 5.06(5:23) 4013.0
  Core Stability1 25:0010.0
  Swimming2 20:00 0.25(1:20:28) 0.4(50:00)8.0
  Rowing1 15:42 1.86(8:25) 3.0(5:14)7.8
  Total13 10:08:22 94.73 152.45 1920195.9
  [1-5]13 9:58:25
averages - weight:76.1kg

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MoTuWeThFrSaSu

Sunday Jan 27, 2019 #

10 AM

Walk 1:24:58 intensity: (35:12 @1) + (36:06 @2) + (5:14 @3) + (8:05 @4) + (21 @5) 7.79 km (10:54 / km) +305m 9:07 / km
ahr:110 max:159

Mt Kosciuszko. Difficult conditions, cold, strong winds rain -> hail at times. Met Fedor and Ariadna coming down - they had camped overnight! A funny thing happened on the way down the chairlift - Granny had obviously dropped something and was going around (up) again, directing the daughter who was on foot.

Walk 42:42 intensity: (18:30 @2) + (7:06 @3) + (15:00 @4) + (2:06 @5) 4.63 km (9:13 / km) +26m 8:59 / km
ahr:131 max:167

3 PM

MTB 1:31:17 intensity: (19 @0) + (40:12 @1) + (34:59 @2) + (14:12 @3) + (1:35 @4) 16.78 km (5:26 / km) +345m 4:56 / km
ahr:111 max:153

Saturday Jan 26, 2019 #

Swimming 10:00 [3] 0.2 km (50:00 / km)

5 PM

MTB 42:58 intensity: (4:19 @0) + (30:05 @1) + (5:17 @2) + (3:14 @3) + (3 @4) 7.22 km (5:57 / km) +73m 5:40 / km
ahr:98 max:137

Thredbo. Stopped for a swim.

Friday Jan 25, 2019 #

Swimming 10:00 [3] 0.2 km (50:00 / km)

Managed some freestyle arms.
7 AM

Cycling 1:35:35 intensity: (30 @0) + (20:51 @1) + (38:37 @2) + (30:17 @3) + (5:20 @4) 36.48 km (2:37 / km) +513m 2:27 / km
ahr:118 max:153

Thursday Jan 24, 2019 #

Note
weight:76.1kg

Dentist to check on extracted tooth area - all OK.
PS. Woken up by (in order starting at about 5) - Kookaburras, parrots, currawongs and worst of all, doves.

Wednesday Jan 23, 2019 #

7 AM

Cycling 1:03:58 intensity: (10:53 @1) + (19:59 @2) + (21:11 @3) + (11:55 @4) 31.01 km (2:04 / km) +264m 1:59 / km
ahr:124 max:153

Tuesday Jan 22, 2019 #

11 AM

Running 27:14 intensity: (19 @1) + (1:47 @2) + (7:53 @3) + (14:03 @4) + (3:12 @5) 5.06 km (5:23 / km) +40m 5:11 / km
ahr:141 max:164 shoes: ASICS Kayano 23

Aranda, under 6min/km. OK.
1 PM

Rowing 15:42 [4] 3.0 km (5:14 / km)

2 PM

Core Stability 25:00 [3]

Leg Press 45x150kg, then Single Leg Press 8 times x 105kg.
6 PM

MTB 13:55 intensity: (7:01 @1) + (6:54 @2) 4.78 km (2:55 / km) +73m 2:42 / km
ahr:108 max:124 shoes: Bike: Scott Spark

Rolling the no-tubes sealant

Monday Jan 21, 2019 #

6 AM

Cycling 1:04:52 intensity: (12:38 @1) + (32:18 @2) + (17:55 @3) + (2:01 @4) 31.08 km (2:05 / km) +243m 2:01 / km
ahr:118 max:148

Part of the Family Monday Morning triathlon (Aoife 4.5km swim, Cath 7.5km run).
C • Placings? 2
4 PM

Cycling 20:11 intensity: (4:49 @0) + (11:39 @1) + (3:41 @2) + (2 @3) 4.23 km (4:46 / km) +38m 4:34 / km
ahr:92 max:125

Post office run with Aoife

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