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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: grilla

In the 7 days ending Feb 1, 2016:

activity # timemileskm+m
  Cycling3 4:00:50 50.77(12.6/h) 81.71(20.4/h) 966
  Run1 30:00 2.98(10:04) 4.8(6:15) 69
  Orienteering1 23:06 2.1(10:59) 3.39(6:49) 70
  Total5 4:53:56 55.86(5:16) 89.9(3:16) 1105

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Sunday Jan 31, 2016 #

6 AM

Cycling 1:23:30 [3] 36.75 km (26.4 kph) +473m
shoes: Sidi Road

Started stronger this week but faded at the end, not helped by all the traffic lights on Mona Vale Rd and half on Pacific Hwy.
5 PM

Orienteering 23:06 [3] 3.39 km (6:49 / km) +70m 6:11 / km
shoes: Kayano - Fluoro

Pretty scrappy. Wish I'd seen the map insert for the last few controls, had a lot of trouble reading the detail there. Went to 24 before 23 as could not find the real 23 on the map...

Saturday Jan 30, 2016 #

6 PM

Run 30:00 [3] 4.8 km (6:15 / km) +69m 5:50 / km
shoes: Kayano - Fluoro

Squeezed a quick run in between storms. Incredibly dark before & during the first one! Wanted to make it short-ish and nowhere was inspiring, especially after the downpour so went up to UTS and tried intervals around the soccer field. Made 4 of them and about 370m each lap. Corners are difficult but the surface is quite nice to run on. Came back via the bush tracks around bottom of new development Uni, incredibly beautiful with mist hanging around the she-oaks and bare rock. A bit slippery on the rocks so walked a bit. Could make a bit of terrain interval through here while it is nice and clear, if I wanted to...
Intervals were:
1:33 walked a side between each one.

Tuesday Jan 26, 2016 #

6 AM

Cycling 1:23:50 [3] 36.58 km (26.2 kph) +468m
shoes: Sidi Road

Tired, sore legs especially hamstrings. Still trying to work out new gear ratios.
10 AM

Cycling 1:13:30 [3] 8.38 km (6.8 kph) +24m
shoes: Kayano - Fluoro

Newington Armory "Amazing Chase" with Aoife. Another fail with clues too hard for kids to follow and dodgy maps. Did not stop at one of the control points as some stupid bloke having a toilet stop, right beside the path, right at the seats/sign where we were supposed to stop. Lovely!
Good place for a ride and great playground.
Also did the Crack the Code activity which was OK but some clues hard to work out. The decoding was well done, but the amazing secret message that we decoded "Munitions Stores" went down like a lead balloon.

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