Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Shep

In the 7 days ending Aug 21, 2016:

activity	#	time	miles		km		+m
Cycling (Commuter)	4	4:00:00	74.56	(18.6/h)	120.0	(30.0/h)	800
Foot Running	4	3:15:00	11.5		18.5		420
Cycling (Road)	2	1:50:00
Orienteering	1	31:05	3.4	(9:09)	5.47	(5:41)	245
Total	10	9:36:05	89.46		143.97		1465

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Sunday Aug 21, 2016 #

2 PM

Foot Running long 1:33:00 [3] 18.5 km (5:02 / km) +420m 4:31 / km
ahr:138 max:155 shoes: Inov8 Trail Ultra 270

Steady run on a mix of single track and fire roads at stromlo.

Training Load 16 hours

Saturday Aug 20, 2016 #

11 AM

Foot Running warm up/down 15:00 [3]
shoes: Inov8 Xtalon 212 (2)

Orienteering race 31:05 [4] 5.47 km (5:41 / km) +245m 4:39 / km
ahr:153 max:167 shoes: Inov8 Xtalon 212 (2)

Metro league at Coolo Ridge. Cold, mix of sun and rain, and blowing a gale so not ideal conditions! Achieved what i wanted to though which was to make it through clean and (more importantly) without rolling the ankle. I took it real easy over the rough stuff and down the hills. tried to make up for it up the hills but the legs didn't really help out today. finished 1.5min behind craney.

training load 7 hours