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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: undy

In the 7 days ending Feb 9, 2015:

activity # timemileskm+m
  cycling5 3:52:52 59.99(3:53) 96.54(2:25) 847
  run3 2:42:47 16.96(9:36) 27.3(5:58) 725
  orienteering1 29:11 2.49(11:44) 4.0(7:18) 30
  Total8 7:04:50 79.44(5:21) 127.84(3:19) 1602

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Monday Feb 9, 2015 #

cycling 25:00 [3] 8.0 km (3:08 / km)

Ride to work.

Sunday Feb 8, 2015 #

Note

MTBO fail - didn't fix up rear brake yesterday and couldn't quite remember how I did it last time when I got to it this morning. Loosened off correct bolt, but then pumped the lever rather than a gentle squeeze and dropped all the fluid.

orienteering race 29:11 [3] 4.0 km (7:18 / km) +30m 7:02 / km
shoes: Inov8 X-Talon 212 (#3)

Beacon Hill claypan. Great fun in the maze of tracks.
Steady, but slow early, then missed #9 (hit clearing to N and took a while to figure), #11 - overshot (20s), #13 - brain fart: started navigating to #10 and realised, so went back, but that was fastest way.

Nice small, but catchable waves at N Curl Curl afterwards.

Saturday Feb 7, 2015 #

6 AM

cycling 2:13:32 intensity: (1:13:32 @3) + (1:00:00 @4) 64.54 km (2:04 / km) +847m 1:56 / km

Akuna Bay - seemed to spend the return trip from St Ives with NSCC and the pace was hot (apart from downhill). Not sure the no-food-before-riding thing works when you are burning that much energy.

Friday Feb 6, 2015 #

cycling 24:20 [3] 8.0 km (3:03 / km)

Flip side of the split commute.
7 AM

run 1:14:22 [3] 12.3 km (6:03 / km) +341m 5:19 / km
shoes: Asics GT 1000 #2

Small mental battle to make myself do the long variant, but it was nice out.

Thursday Feb 5, 2015 #

run 40:55 [3] 7.0 km (5:51 / km) +150m 5:17 / km
shoes: Asics GT 1000 #2

Maybe I can get these shoes to 1k

cycling 25:00 [3] 8.0 km (3:08 / km)

Nothing to ride home about.

Tuesday Feb 3, 2015 #

cycling 25:00 [3] 8.0 km (3:08 / km)

Can't have been a memorable ride, had to logon to my Opal account to figure out if I'd ridden home or got the bus.
7 AM

run 47:30 [3] 8.0 km (5:56 / km) +234m 5:11 / km
shoes: Asics GT 1000 #2

Awake at 5, but then fell asleep until 7.30, so too late for the longer run.

Audio-Tiggered Brooner, making the lady on the footpath in front of me jump about 2' in the air (sorry lady on the footpath).

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