Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Shep

In the 7 days ending Dec 14, 2014:

activity	#	time	miles		km		+m
Cycling (Commuter)	3	4:00:00	78.29	(19.6/h)	126.0	(31.5/h)	600
Orienteering	3	2:22:30	7.27		11.7		445
Foot Running	4	2:11:00	5.93		9.55		25
Total	7	8:33:30	91.5		147.25		1070

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Sunday Dec 14, 2014 #

10 AM

Foot Running warm up/down 25:00 [3]
shoes: Inov8 Xtalon 212 (3)

Orienteering 1:05:00 [3] 8.5 km (7:39 / km) +235m 6:43 / km
ahr:132 max:156 shoes: Inov8 Xtalon 212 (3)

brutal training session at rendezvous creek. very snakey. thanks heaps to rohan for putting out tapes!

PTE 3.0

Orienteering 26:00 [3] 3.2 km (8:07 / km) +210m 6:07 / km
shoes: Inov8 Xtalon 212 (3)

another tough course at rendezvous creek. this time with full SI! thanks to Anna :) great training, exactly what i needed...

Saturday Dec 13, 2014 #

9 AM

Foot Running warm up/down 15:00 [3]
shoes: Salomon XT Wings 2

Orienteering 15:30 [4]
shoes: Salomon XT Wings 2

Sprint training at ANU, with controls and SI, thanks to Lukas. I made a few small mistakes, and was far from smooth. not good at all really.

PTE 3.6

Friday Dec 12, 2014 #

9 AM

Foot Running intervals (Commute) 41:00 [3] 9.55 km (4:18 / km) +25m 4:14 / km
ahr:153 max:171 shoes: ASICS? kayaNO 18

10mins warm up then 17 x 1min with 30secs jog recovery, and a short warm down.

PTE 4.7

Thursday Dec 11, 2014 #

Cycling (Commuter) 1:20:00 [3] 42.0 km (31.5 kph) +200m
shoes: Bontrager MTB RL

Wednesday Dec 10, 2014 #

5 PM

Foot Running 50:00 [3]
shoes: Brooks Cascadia 9

short warm up and then run home from the orienteering.

Orienteering race (Twilight Series) 36:00 [4]
max:165

At Black Mountain south. Didn't feel great but moved along ok. A couple of small time losses but nothing i can really complain about. finished about 45 sec behind craney which was enough to get the win on handicap.

PTE 4.2

Tuesday Dec 9, 2014 #

Cycling (Commuter) 1:20:00 [3] 42.0 km (31.5 kph) +200m
shoes: Bontrager MTB RL

Monday Dec 8, 2014 #

Cycling (Commuter) 1:20:00 [3] 42.0 km (31.5 kph) +200m
shoes: Bontrager MTB RL

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