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Training Log Archive: Jon X

In the 7 days ending Apr 20, 2017:

activity # timemileskm+mload
  Orienteering5 3:30:38 17.98(11:43) 28.94(7:17) 4871231.9
  Running5 2:06:26 13.45(9:24) 21.65(5:50) 267315.0
  Total5 5:37:04 31.43(10:43) 50.59(6:40) 7531547.0

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FrSaSuMoTuWeTh

Thursday Apr 20, 2017 #

9 AM

Running 16:16 intensity: (1:37 @1) + (11:59 @2) + (2:40 @3) 3.04 km (5:21 / km) +10m 5:16 / km
ahr:112 max:134

Orienteering 18:33 intensity: (13 @1) + (23 @2) + (4:11 @3) + (13:08 @4) + (38 @5) 3.68 km (5:03 / km) +8m 5:00 / km
ahr:137 max:150

Running 15:34 [3] 2.71 km (5:44 / km) +7m 5:40 / km


Sprint - Course 5 - Splits

Wednesday Apr 19, 2017 #

Event: Middle Earth Championships
 
9 AM

Running 9:24 intensity: (1:11 @1) + (5:07 @2) + (1:35 @3) + (1:31 @4) 1.53 km (6:09 / km) +24m 5:42 / km
ahr:118 max:139

Orienteering 1:06:54 intensity: (13 @1) + (10:29 @2) + (23:32 @3) + (30:35 @4) + (2:05 @5) 8.69 km (7:42 / km) +163m 7:02 / km
ahr:133 max:150

Running 26:54 intensity: (1:04 @1) + (25:03 @2) + (47 @3) 4.49 km (6:00 / km) +79m 5:31 / km
ahr:115 max:128


Middle/Long - Course 6 - Splits

Tuesday Apr 18, 2017 #

Note

Walk round Waimangu Volcanic Valley and then a dip in the warm river at Kerosene Creek.

Monday Apr 17, 2017 #

Note

Travel from Muriwai down to Rotorua, stopped in Hamilton for lunch and then in Rotorua for hot pool spa. Didn't quite fit in a run...

Sunday Apr 16, 2017 #

10 AM

Running warm up/down 11:41 intensity: (3:04 @1) + (8:00 @2) + (37 @3) 1.86 km (6:17 / km) +48m 5:34 / km
ahr:106 max:127 shoes: VJ Falcon Aug 2015

Orienteering 33:00 intensity: (5 @1) + (49 @2) + (6:59 @3) + (18:49 @4) + (6:18 @5) 5.22 km (6:20 / km) +68m 5:56 / km
ahr:140 max:156 shoes: VJ Falcon Aug 2015

Oceania Relay.
M45-54 relay, in a made-up-yesterday team with Martin and a random Aussie. A bit quicker off the mark and we could have had Quentin on last for an England team to take on the Australia and NZ teams!

Really nice dune terrain today, open and runnable but still surprisingly hard to make out landshapes (some scattered patches of pampas too).

Martin was back in 2nd a bit over 3mins down on Carsten, and I (about 20sec slower than Martin) got us up into 1st. Half decent run but with misses at #3 and #10, plus hesitant at a couple of others.

We were passed on last leg by Australia M45 team and NZ M50 team (Al-Guy-Bill) but took third place :)

Running warm up/down 6:57 intensity: (13 @1) + (6:44 @2) 1.02 km (6:49 / km) +14m 6:23 / km
ahr:115 max:121 shoes: VJ Falcon Aug 2015

Saturday Apr 15, 2017 #

10 AM

Running warm up/down 8:27 intensity: (3:10 @1) + (5:06 @2) + (11 @3) 1.11 km (7:37 / km) +37m 6:33 / km
ahr:103 max:125 shoes: VJ Falcon Aug 2015

Orienteering race 1:14:27 intensity: (16 @1) + (14:28 @2) + (23:41 @3) + (31:22 @4) + (4:40 @5) 8.09 km (9:12 / km) +225m 8:05 / km
ahr:133 max:152 shoes: VJ Falcon Aug 2015

Oceania Long Champs, M50
5th place today, a long way back on Bill in 1st (56:59) and Martin in 2nd (63mins).
Cool varied terrain with lots of 'cutty grass' (low-via head high pampas grass) in places.

Long - Course Course 6 - Splits

Friday Apr 14, 2017 #

Event: Oceania Championships 2017
 
2 PM

Running warm up/down 15:35 intensity: (49 @1) + (10:13 @2) + (3:33 @3) + (1:00 @4) 3.05 km (5:07 / km) +19m 4:58 / km
ahr:119 max:139 shoes: Black Inov8 Apr17

Orienteering race 17:44 intensity: (13 @1) + (10 @2) + (35 @3) + (6:27 @4) + (10:19 @5) 3.26 km (5:26 / km) +22m 5:16 / km
ahr:147 max:160 shoes: Black Inov8 Apr17

Oceania Sprint Champs, M50
4th place, winner Martin W 15:51
2nd Bill 16:08, 3rd Al C-W 16:45

Running okay but scrappy in the middle part plus ran to wrong control at #11 costing 20-25sec. Then tried to go from 21 back to 18 and lost another 40-45sec. Hmmmm.

Running warm up/down 15:38 intensity: (22 @1) + (9:40 @2) + (5:36 @3) 2.85 km (5:29 / km) +30m 5:12 / km
ahr:121 max:132 shoes: Black Inov8 Apr17


Sprint - Course - 5 - Splits

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