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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nieuwy

In the 7 days ending Apr 17, 2011:

activity # timemileskm+m
  Orienteering3 2:35:30 13.9(11:11) 22.37(6:57) 307
  Running3 1:57:10 13.3(8:49) 21.4(5:29) 240
  Cycling2 41:45 10.96(15.8/h) 17.64(25.4/h) 9
  Total8 5:14:25 38.16(8:14) 61.41(5:07) 556

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Sunday Apr 17, 2011 #

9 AM

Orienteering race 1:07:52 intensity: (12:35 @1) + (26:37 @2) + (28:05 @3) + (35 @4) 9.97 km (6:48 / km) +112m 6:27 / km
ahr:136 max:173 shoes: Brooks Cascadia 4

Narrinyeri Hills OY 8.4km course

Planned to do course 1, but the maps were in the wrong piles at the start, so i picked up a course 2 map. Realised at #3 when the control number was wrong, but i was in the right spot, then checked my map and it was course 2. Decided not to go back and get the right one, and kept going. Not really any problems with navigation, just chose a couple of wrong route choices and didnt really feel in the mood for it again. I have been feeling a bit like this lately, i just dont seem to care enough to put in any effort at most events in SA. This is possibly due to there being nobody else around my pace, so i dont feel like i need to put in any effort to compete.

Saturday Apr 16, 2011 #

10 AM

Orienteering 38:28 intensity: (1:55 @1) + (4:08 @2) + (29:24 @3) + (3:01 @4) 5.54 km (6:57 / km) +78m 6:29 / km
ahr:153 max:179 shoes: Asics Gel Kayano 17

Course planning at Wadmore Park/ Black Hill for the SAPES Games in May. Im only setting one course, so i just jogged around checking the sites. Only a couple of sites that i had to change, but a few map corrections to make too.

Parts of Black Hill reminded me of the Flinders, with native pines and open rocky ground.
C • I kept thinking of the Flinders at Narrinyeri today! 5
1 PM

Orienteering 35:55 intensity: (7:51 @1) + (11:34 @2) + (16:30 @3) 4.77 km (7:32 / km) +90m 6:53 / km
ahr:134 max:168 shoes: Asics Gel Kayano 17

Course planning at Keithcot Farm for the Sprint Champs. Should be pretty good, even with the construction and possibility of fences being taken down just before the event.

No GPS data, so you dont know where the courses go.

Orienteering 13:15 intensity: (6:07 @1) + (5:05 @2) + (1:25 @3) + (38 @4) 2.09 km (6:20 / km) +27m 5:57 / km
ahr:125 max:174 shoes: Asics Gel Kayano 17

Ran the short course to see if is suitable for a wheelchair. Had to go up all the ramps and not up any curbs or stairs.

Thursday Apr 14, 2011 #

8 AM

Cycling 19:00 intensity: (1:37 @1) + (3:30 @2) + (7:52 @3) + (5:53 @4) + (8 @5) 8.77 km (27.7 kph) +6m
ahr:155 max:186

Ride to the fire station in Wakefield st. Traffic was crap! I dont know how people can ride to work each day, cars just dont care about bikes.

What the hell, my HR was higher for this than for the fartlek session the other night :/
9 AM

Running 8:39 intensity: (32 @1) + (1:20 @2) + (6:04 @3) + (43 @4) 1.0 km (8:39 / km)
ahr:149 max:175 shoes: Asics Gel Kayano 17

Beep test for entry to the Fire Service. They stop it at 9.6, so i dont know what i would've got to. Was still feeling good at the end. The floor (basketball court) was quite slippery, so im not sure if it was the best surface for getting a good score.
10 AM

Cycling 22:45 intensity: (10 @1) + (2:04 @2) + (7:02 @3) + (13:29 @4) 8.87 km (23.4 kph) +4m
ahr:167 max:184

Ride home again. Less traffic = good!
6 PM

Running 51:40 intensity: (3:43 @1) + (9:54 @2) + (35:41 @3) + (2:22 @4) 9.15 km (5:39 / km) +212m 5:04 / km
ahr:150 max:173 shoes: Asics Gel Kayano 17

Belair run with the others. Felt pretty good tonight, but just kept a pretty easy pace and stayed at the back with Tyson for a bit.

HR normal tonight.

Wednesday Apr 13, 2011 #

Note
(rest day)

Went to the doctor today for a check up for my fire service application. He said my heart sounds fine, but that was at rest. I didnt tell him about my rib, as he wouldnt have signed the form.

Tuesday Apr 12, 2011 #

6 PM

Running 56:51 intensity: (11:26 @1) + (25:36 @2) + (19:37 @3) + (12 @4) 11.25 km (5:03 / km) +28m 4:59 / km
ahr:132 max:174 shoes: Asics Gel Kayano 17

Fartlek at North Adelaide with Tyson, Fern, Simon and Bridget.

Warm up to the wier and back to montifiore hill 21.16
18x 30sec on 1min recov (avg 160m each)
warm down 8.35

My heart is still doing wierd things, it is either a flat battery in my HR monitor or something to do with my rib, as it started after i injured it. There is no way my avg HR for this would be 132 normally. And 174 would not be my max.

The last time i did this (almost 12 months ago) my avg HR was 172, and max 194.

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