Training Log Archive: rockmanIn the 7 days ending Apr 11, 2016:
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Sunday Apr 10, 2016 #
Event: Newcastle OY #1
orienteering race (NOY) 1:38:00 [4] *** 2.1 km (46:40 / km) +100m 37:42 / km
weight:77.1kg shoes: HH2+poles
NOY1 at Seaham - Morundah map, formerly Dark Hill.
Selected Short Moderate course because I knew how steep the area is, but leg 4-5 really sorted me out:- 160m long, 40+m rocky climb, 30min, without any nav difficulties
bailed from course before final loop so I was back well before course close time - enjoyed the course and the challenge, but it was good when it stopped too.
Routegadget
Selected Short Moderate course because I knew how steep the area is, but leg 4-5 really sorted me out:- 160m long, 40+m rocky climb, 30min, without any nav difficulties
bailed from course before final loop so I was back well before course close time - enjoyed the course and the challenge, but it was good when it stopped too.
Routegadget
Saturday Apr 9, 2016 #
5k parkrun race (Newy) 55:29 [4] 5.08 km (10:55 / km) +5m 10:52 / km
weight:76.9kg shoes: armcrutches
newy parkrun - weather fine, warm ( but not too hot), still
post-op pb at newy by 1:38, and 10:45 faster than first of the year here on NYD - rate of improvement from now on will depend as much on technique as on fitness level.
post-op pb at newy by 1:38, and 10:45 faster than first of the year here on NYD - rate of improvement from now on will depend as much on technique as on fitness level.
Friday Apr 8, 2016 #
9 AM
rower (PF) 15:00 [3]
weight:76.7kg
rating 29, 95w
Elliptical (PF) 10:00 [3]
L5, 50 rpm,
Elliptical (PF) 5:00 [4]
L10, 40rpm
10 AM
exercise bike (PF) 15:00 [3]
ahr:130 max:145
L5, 65rpm, 100w
exercise bike warm up/down (PF) 10:00 [1]
ahr:110
L3, 50rpm, 55w
Thursday Apr 7, 2016 #
cartography (Wirripaang) 3:30 [0] ***
transfer building outlines from basemap; adjust to air-photos; add detail from photos taken during site visit.
Tuesday Apr 5, 2016 #
9 AM
rower (PF) 10:00 [3]
weight:77.6kg
28 rating, 90watts average
rower (PF) 6:00 [4]
3x (30sec max effort (200w) 1:30 recovery (60w))
Elliptical (PF) 10:00 [3]
L5, 50rpm
10 AM
exercise bike (PF) 15:00 [3]
L5, 58rpm, 92w - down a bit on usual pacing
exercise bike warm up/down (PF) 5:00 [2]
L2, 50rpm, 50w