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Training Log Archive: Fly'n

In the 10 days ending Aug 7, 2011:

activity # timemileskm+m
  Orienteering7 9:43:20 48.38(12:03) 77.86(7:30) 2676146 /184c79%
  Running7 2:31:00 10.51(14:22) 16.91(8:56) 546
  Total7 12:14:20 58.89(12:28) 94.77(7:45) 3222146 /184c79%

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Saturday Aug 6, 2011 #

10 AM

Running warm up/down 17:00 intensity: (3:09 @1) + (7:32 @2) + (5:10 @3) + (52 @4) + (17 @5) 2.13 km (7:59 / km) +85m 6:39 / km
ahr:143 max:174 shoes: VJ Supra

Warm Up to Start. Flims, Switzerland.

Orienteering race 58:41 intensity: (12 @1) + (2:31 @2) + (18:15 @3) + (28:17 @4) + (9:26 @5) ***** 9.38 km (6:15 / km) +124m 5:52 / km
ahr:172 max:195 spiked:18/26c shoes: VJ Supra

SOW Race 6. Flims, Switzerland. Course: Middle 6.2 km 150 m
Last Race, 21 in 5 weeks.

http://www.gregjflynn.byethost17.com/maps/show_map...

Started really well was nailing them and best I've o'ed in a long time, got a bit lucky with the first bingo control 5, but then lost it all on the next BINGO control 6, must have been so bloody close but couldn't see it and there were little clearings all over the show, ended up bailing to the track and back in loosing about 4 mins. Got going ok again until I switched off on the first in the next detaiuled stuff and lost 6 mins, then was a bit sloppy just stopping short on 19 through to 22. Hard working trying to go fats down the hill to finish then had a bit of anger to smash the finish and win the split outright

Friday Aug 5, 2011 #

10 AM

Running warm up/down 19:00 intensity: (6:41 @1) + (11:47 @2) + (32 @3) 1.85 km (10:16 / km) +132m 7:34 / km
ahr:131 max:156 shoes: VJ Supra

Warm Up to Start. Flims, Switzerland.

Orienteering race 1:36:15 intensity: (4:05 @1) + (19:51 @2) + (1:01:39 @3) + (10:40 @4) **** 13.36 km (7:12 / km) +430m 6:12 / km
ahr:157 max:180 spiked:18/24c shoes: VJ Supra

SOW Race 5. Flims, Switzerland. Course: Long 11.3 km 420 m

http://www.gregjflynn.byethost17.com/maps/show_map...

Legs plus everything else was shot today, died on all uphill and also made a couple of big mistakes, but did do some going oing inbetween which has been lacking as well

Thursday Aug 4, 2011 #

9 AM

Running 12:00 intensity: (5:27 @1) + (4:40 @2) + (1:53 @3) 1.43 km (8:23 / km) +8m 8:10 / km
ahr:132 max:161 shoes: VJ Supra

Warm Up. Flims, Switzerland.

Orienteering race 1:47:51 intensity: (4:06 @1) + (35:35 @2) + (59:31 @3) + (8:35 @4) + (4 @5) *** 12.08 km (8:56 / km) +454m 7:31 / km
ahr:153 max:183 spiked:24/29c shoes: VJ Supra

SOW Race 4. Flims, Switzerland. Course: Long 8.5 km 370 m

http://www.gregjflynn.byethost17.com/maps/show_map...

Couldn't be bothered, still a bit stuffed, hoped a jog/walk from about 11 would help legs for next few days

Tuesday Aug 2, 2011 #

10 AM

Running 17:00 intensity: (10:13 @1) + (5:54 @2) + (53 @3) 1.39 km (12:14 / km) +47m 10:28 / km
ahr:119 max:155 shoes: VJ Supra

Warm Up. Flims, Switzerland.

Orienteering race 1:16:09 intensity: (12 @1) + (2:22 @2) + (36:29 @3) + (37:00 @4) + (6 @5) ***** 10.74 km (7:05 / km) +346m 6:06 / km
ahr:168 max:184 spiked:23/28c shoes: VJ Supra

SOW Race 3. Flims, Switzerland. Course: Long 9.5 km 370 m

http://www.gregjflynn.byethost17.com/maps/show_map...

AWESOME, made a couple of mistakes, other than that I just couldn't go uphill, legs completely shot need tomorrows rest real bad

Running 16:00 intensity: (14:50 @1) + (1:10 @2) 1.36 km (11:46 / km) +32m 10:31 / km
ahr:117 max:138 shoes: Adidas SNova Glide 2

Cool Down with Tane. Flims, Switzerland.
Thinking it might help legs in the long run

Monday Aug 1, 2011 #

12 PM

Running 22:00 intensity: (12:58 @1) + (8:00 @2) + (1:02 @3) 2.2 km (10:00 / km) +61m 8:47 / km
ahr:128 max:156 shoes: VJ Supra

Warm up to Start. Flims, Switzerland.

Orienteering race 2:02:48 intensity: (12 @1) + (5:52 @2) + (1:04:38 @3) + (46:30 @4) + (5:36 @5) *** 14.61 km (8:24 / km) +708m 6:46 / km
ahr:168 max:196 spiked:16/20c shoes: VJ Supra

Swiss O Week Race 2. Flims, Switzerland. Course: Long 11.2 km 720 m
What a cunt

http://www.gregjflynn.byethost17.com/maps/show_map...

Sunday Jul 31, 2011 #

11 AM

Running 13:00 intensity: (7:43 @1) + (4:23 @2) + (54 @3) 1.66 km (7:50 / km) +6m 7:42 / km
ahr:122 max:156 shoes: VJ Supra

Warm Up. Flims, Switzerland.

Orienteering race 1:35:48 intensity: (10 @1) + (3:56 @2) + (30:23 @3) + (55:19 @4) + (6:00 @5) **** 13.4 km (7:09 / km) +498m 6:02 / km
ahr:171 max:192 spiked:18/25c shoes: VJ Supra

Swiss O Week Race 1. Flims, Switzerland. Course: Long 9.5 km 500 m
Tough, couple of steep climbs which killed me, plus a lot more road running than I expected

http://www.gregjflynn.byethost17.com/maps/show_map...
C • Gutted 1

Running 6:00 intensity: (5:30 @1) + (30 @2) 0.63 km (9:31 / km) +3m 9:20 / km
ahr:122 max:136 shoes: Adidas SNova Glide 2

Cool Down, sort of. Flims, Switzerland.

Saturday Jul 30, 2011 #

Event: Swiss O Week
 
2 PM

Running 14:00 intensity: (5:04 @1) + (4:17 @2) + (4:05 @3) + (34 @4) 2.12 km (6:36 / km) +106m 5:17 / km
ahr:139 max:178 shoes: VJ Supra

Warm Up. Flims, Switzerland.

Orienteering race (Mass Start Loops Sprint) 25:48 intensity: (7 @1) + (5 @2) + (5 @3) + (12:48 @4) + (12:43 @5) **** 4.29 km (6:01 / km) +116m 5:18 / km
ahr:182 max:193 spiked:29/32c shoes: VJ Supra

SOW Prologue. Flims, Switzerland. Course: 3.7 km 130 m
Mass Start Loops Sprint = Choice

http://www.gregjflynn.byethost17.com/maps/show_map...

http://www.gregjflynn.byethost17.com/maps/show_map...
C • wow 2

Running 15:00 intensity: (4:06 @1) + (10:25 @2) + (29 @3) 2.14 km (7:01 / km) +65m 6:05 / km
ahr:134 max:153 shoes: VJ Supra

Cool Down. Flims, Switzerland.
With Robbie, Muzza, Uphill and Amber

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