Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: DrKeith

In the 7 days ending Jan 6, 2013:

activity	#	time	miles		km		+m
Orienteering	3	2:44:53	9.69	(17:01)	15.6	(10:34)	150	36 /	47c	76%
Warm Up/Down	5	1:25:00	3.0		4.83
Lactate Session	1	45:00	5.0	(9:00)	8.05	(5:36)
Total	6	4:54:53	17.69		28.48		150	36 /	47c	76%

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Sunday Jan 6, 2013 #

Orienteering race 31:51 [4] **** 2.6 km (12:15 / km) +50m 11:11 / km
spiked:11/12c

Day 3 OC NZ Middle Dist WRE 11th hstring v sore and lost 4 mins on 1. Raced round with Steve and beat him to finish Open and forested sand dunes Great Day 27oC

Warm Up/Down 15:00 [2]

Saturday Jan 5, 2013 #

Orienteering race 1:11:31 [4] ***** 6.4 km (11:10 / km) +50m 10:45 / km
spiked:16/20c

Day 2 OC NZ Fantastic area great course blew it near end but 12th v tricky low viz. Pulled hstring after 1 so slow

Warm Up/Down 10:00 [2]

Friday Jan 4, 2013 #

Event: 2013 Oceania Carnival & WC Races

Warm Up/Down 30:00 [2] 3.0 mi (10:00 / mi)

Orienteering race 1:01:31 [4] **** 6.6 km (9:19 / km) +50m 8:59 / km
spiked:9/15c

Day 1 Oceanic carnival Fast runnable forested sand dunes with some areas lower visibility. 10 mins errors 11th M55

Wednesday Jan 2, 2013 #

Lactate Session 45:00 [4] 5.0 mi (9:00 / mi)

Lactate session around Bhukit Batok 10x2min efforts 1 min easy. Good final hard session before Oceania Champs

Tuesday Jan 1, 2013 #

Warm Up/Down 15:00 [2]

Wee swim easy

Note

Rest Day

Monday Dec 31, 2012 #

Warm Up/Down 15:00 [3]

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