Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Jon X

In the 7 days ending Dec 29, 2013:

activity	#	time	miles		km		+m	load
Running	6	4:16:37	24.98	(10:16)	40.2	(6:23)	673	979.0
Orienteering	2	1:25:58	8.87	(9:42)	14.27	(6:01)	123	633.1
Mountain biking	1	51:23	6.92	(7:25)	11.14	(4:37)	150	205.5
Total	9	6:33:58	40.77	(9:40)	65.61	(6:00)	946	1817.6

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Sunday Dec 29, 2013 #

4 PM

Orienteering 28:19 [2] 3.73 km (7:35 / km) +23m 7:22 / km
shoes: Inov8 x-talon

Big Five-O training event, few controls at 1:10k and a few at 1:5k. Cool terrain!

Saturday Dec 28, 2013 #

3 PM

Mountain biking 51:23 [3] 11.14 km (4:37 / km) +150m 4:19 / km

With Dave from Lakenvlei, made a lot harder by the state of the bikes!

5 PM

Running 45:53 [3] 6.7 km (6:51 / km) +83m 6:27 / km
shoes: Inov8 x-talon

Quite a bit in terrain, feeling the altitude a bit too. Plus a few route finding issues. Hoping those help explain why moving so slowly....

Friday Dec 27, 2013 #

5 PM

Running 1:05:01 [3] 9.71 km (6:42 / km) +100m 6:22 / km
ahr:129 max:141 shoes: Inov8 x-talon

Jetlag clearing run from Lakenvlei with Jen, bit weary after the overnight flight.
Very nice place full of birds and wildlife, very pleased to be here!

Thursday Dec 26, 2013 #

10 AM

Running warm up/down 10:00 [2] 1.0 km (10:00 / km)
shoes: Inov8 x-talon

Getting the legs going. Actually feeling a lot better (and achilles better) than past few days.

11 AM

Orienteering 57:39 [5] 10.54 km (5:28 / km) +100m 5:13 / km
ahr:150 shoes: Inov8 x-talon

Boxing Day Canter, 1hr score, Moors Valley, Ringwood Forest.
Got the roving Santa and roving fairy and Xmas Tree this year!
4th place behind Dave Rollins, Pete Bray and Mike Billinghurst.
Enjoyed it and moving okay, just a bit short of speed.

Wednesday Dec 25, 2013 #

9 AM

Running 40:00 [2] 4.0 km (10:00 / km) +200m 8:00 / km
shoes: Inov8 x-talon

Pre-church to the summit of Melbury Beacon with MC. Decent morning and had the hill to ourselves!

Tuesday Dec 24, 2013 #

1 PM

Running 44:00 [3] 8.5 km (5:11 / km) +120m 4:50 / km
shoes: Brooks Ghost5 Aug 2012

Plod

Monday Dec 23, 2013 #

4 PM

Running 51:43 10.29 km (5:02 / km) +170m 4:39 / km
shoes: Brooks Ghost5 Aug 2012

Grim weather today, headtorch run from Wayside in wind and rain, roads all awash. Steady 10min warmup, then 15 x 90/30, then run back. Not exactly zooming along on the harder efforts.

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