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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: loobey

In the 7 days ending Apr 12, 2020:

activity # timemileskm+m
  Cycling3 2:22:14 26.85(5:18) 43.21(3:18) 484
  Orienteering4 2:14:56 8.58(15:44) 13.8(9:46) 675
  Running4 1:56:48 14.11(8:17) 22.71(5:09) 299
  Strength & Conditioning2 1:15:00
  Total10 7:48:58 49.54 79.72 1458
  [1-5]10 7:27:11

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MoTuWeThFrSaSu

Sunday Apr 12, 2020 #

11 AM

Orienteering 4:34 intensity: (1 @0) + (2:11 @1) + (1:05 @2) + (1:17 @3) 0.38 km (11:55 / km)
ahr:124 max:157

Lockdown Easter Champs - Relay
Mum's Course

I hand drew a map of our house and garden, everyone made a course each with added obstacles/mazes/closed doors, then we raced each map in teams (Dad and I, Mum and Jonny).

Made a huge 1min mistake getting lost in the maze and thinking I could get in the laundry door then having to wiggle all the way back out and round to the other side of the house.


Orienteering 3:05 intensity: (18 @0) + (58 @1) + (1:49 @2) 0.27 km (11:35 / km)
ahr:115 max:130

Lockdown Easter Champs - Relay (House Map)
Dad's Course

Much better on this one, still getting confused by the maze!!
1 PM

Orienteering 3:23 intensity: (30 @0) + (1:32 @1) + (1:21 @2) 0.23 km (14:28 / km)
ahr:111 max:131

Lockdown Easter Champs - Relay (House Map)
Jonny's Course

Small break to make hot cross buns and rearrange the obstacles.

Orienteering 3:02 intensity: (19 @0) + (9 @1) + (2:15 @2) + (19 @3) 0.25 km (12:20 / km) +1m 12:05 / km
ahr:126 max:139

Lockdown Easter Champs - Relay (House Map)
My Course

Dad and I took a convincing win after mum lost over 2 mins thinking she could only reach the maze via the garage.

Saturday Apr 11, 2020 #

10 AM

Orienteering 1:23:58 intensity: (20 @0) + (13 @1) + (1:27 @2) + (35:34 @3) + (45:08 @4) + (1:16 @5) 9.18 km (9:09 / km) +536m 7:05 / km
ahr:163 max:180 shoes: VJ XTRM

Lockdown Easter Champs - Long Distance (90mins Rogaine)
Belmont Farm

Started from home and finished up at the Hill Road carpark. Jonny and Dad went down to the bottom of Kelson and I went straight to the fridges so came out of the bush just ahead of Jonny. Spent the next few controls following him then a lot of steep climbing to finish. Probably had time to get 1 more control but was too exhausted to keep going. Finished 2nd behind Jonny once the handicap had been calculated.

Running 16:00 intensity: (7:24 @2) + (8:36 @3) 2.74 km (5:50 / km) +28m 5:33 / km
ahr:139 max:160 shoes: VJ XTRM

Back home with Jonny

Friday Apr 10, 2020 #

10 AM

Cycling 23:57 intensity: (3:33 @0) + (2:49 @1) + (9:23 @2) + (8:12 @3) 4.89 km (4:54 / km) +230m 3:58 / km
ahr:125 max:155

Up to the start with Dad

Orienteering 36:54 intensity: (4:02 @2) + (24:58 @3) + (7:51 @4) + (3 @5) 3.5 km (10:33 / km) +138m 8:48 / km
ahr:154 max:176 shoes: VJ XTRM

Lockdown Easter Champs - Middle Distance
Rabbit Warren

Running on a map/course from 2011 which made it pretty difficult as a lot of paths had changed or weren't there any more. All 4 of us ended up mispunching for various reasons...Jonny didn't go to 14, I DNFed and didn't do the last loop, Mum did the loops in the wrong order and we don't know what Dad did but he definitely didn't get 14 or 15!!

Cycling 9:53 intensity: (4:49 @0) + (4:58 @1) + (6 @2) 4.11 km (2:24 / km) +20m 2:21 / km
ahr:97 max:118

Zoom zoom

Running (Warm Down) 12:58 intensity: (3 @0) + (10 @1) + (45 @2) + (11:33 @3) + (27 @4) 2.39 km (5:26 / km) +81m 4:38 / km
ahr:147 max:166 shoes: VJ XTRM

Swapped with Jonny and ran the last part back

Thursday Apr 9, 2020 #

10 AM

Strength & Conditioning 30:00 [1]

Core
4 PM

Cycling 56:25 intensity: (3:09 @0) + (32:07 @1) + (19:58 @2) + (1:11 @3) 18.24 km (3:06 / km) +120m 3:00 / km
ahr:114 max:153

Riverbank/Riverside Dr loop with Jonny

Wednesday Apr 8, 2020 #

11 AM

Running (Warm Up) 17:17 intensity: (13 @0) + (2:32 @1) + (7:54 @2) + (6:38 @3) 3.51 km (4:56 / km) +16m 4:49 / km
ahr:130 max:144 shoes: Mizuno Wave Inspire 14

Running intervals 31:20 intensity: (1:49 @2) + (6:24 @3) + (15:58 @4) + (7:09 @5) 7.42 km (4:13 / km) +1m 4:13 / km
ahr:166 max:182 shoes: Mizuno Wave Inspire 14

Tempo at Fraser Park - 3x 9mins (2mins)

Barely any wind today and feeling good. These are getting a lot more comfortable.

Running (Warm Down) 13:02 intensity: (28 @2) + (12:34 @3) 2.44 km (5:21 / km) +15m 5:11 / km
ahr:151 max:159 shoes: Mizuno Wave Inspire 14

Tuesday Apr 7, 2020 #

4 PM

Running 26:11 intensity: (14 @0) + (4 @1) + (11:16 @2) + (14:37 @3) 4.21 km (6:13 / km) +157m 5:14 / km
ahr:136 max:161 shoes: Mizuno Wave Inspire 14

Very lazy loop with Jonny. Feeling pretty tired after Sundays run and also quite nauseous.

Monday Apr 6, 2020 #

9 AM

Strength & Conditioning 45:00 [1]

Body Balance
3 PM

Cycling 51:59 intensity: (8:18 @0) + (35:40 @1) + (8:01 @2) 15.98 km (3:15 / km) +114m 3:08 / km
ahr:107 max:132

Riverbank to Petone with Jonny

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