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Training Log: AKey

In the last 7 days:

activity # timemileskm+mload
  Orienteering5 5:54:12 32.42(10:56) 52.17(6:47) 16641090.9
  Running5 3:06:54 23.2(8:03) 37.34(5:00) 397420.3
  Orienteering (Sprint)2 43:45 5.71(7:40) 9.18(4:46) 170151.7
  Total10 9:44:51 61.32(9:32) 98.69(5:56) 22311663.0
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WeThFrSaSuMoTu

Tuesday Jul 14 #

10 AM

Running 1:07:58 intensity: (1:17 @1) + (49:30 @2) + (17:11 @3) 14.6 km (4:39 / km) +11m 4:38 / km
ahr:136 max:154

5 PM

Running 22:31 intensity: (4:08 @1) + (10:02 @2) + (6:36 @3) + (1:45 @4) 4.44 km (5:04 / km)
ahr:134 max:172

Monday Jul 13 #

11 AM

Orienteering 1:38:33 intensity: (22 @1) + (5:06 @2) + (1:02:39 @3) + (30:26 @4) ***** 15.24 km (6:28 / km) +577m 5:26 / km
ahr:159 max:177 shoes: NVII terra dobb P.T

Beautiful day out at Gradiner's lookout. One of the best granite areas I’ve ever ran on! Mostly easy effort, with a 30min harder effort in the middle. Just pure enjoyment out there today :)

Part 1:

Part 2:

Sunday Jul 12 #

11 AM

Orienteering 31:35 intensity: (7:00 @1) + (18:23 @2) + (6:12 @3) **** 3.72 km (8:29 / km) +50m 7:57 / km
ahr:128 max:154 shoes: NVII terra dobb P.T

Warmup O with Jensen and Ewan

Orienteering 38:25 intensity: (10 @1) + (17 @2) + (4:29 @3) + (33:29 @4) **** 6.83 km (5:38 / km) +89m 5:17 / km
ahr:171 max:178 shoes: NVII terra dobb P.T

Wattle ridged middle simulation. Dad was very nice and put out all the tapes, what a luxury! Navigating a whole lot better than the last middle sim here. But I was getting pretty tired in the end as it's a pretty long middle for my standards.

Orienteering 37:55 intensity: (2:01 @1) + (23:13 @2) + (12:41 @3) **** 4.04 km (9:24 / km) +83m 8:31 / km
ahr:136 max:155 shoes: NVII terra dobb P.T

Post middle easy talk O with Ewan. Good stuff

Saturday Jul 11 #

10 AM

Running 51:30 intensity: (1:38 @1) + (19:48 @2) + (28:23 @3) + (1:41 @4) 10.76 km (4:47 / km) +202m 4:22 / km
ahr:144 max:171

Sightseeing in Sydney. Harbour bridge + opera house + botanical gardens + Kirribilli house
2 PM

Running 18:48 intensity: (9:42 @1) + (8:29 @2) + (37 @3) 3.07 km (6:08 / km) +93m 5:19 / km
ahr:119 max:144

Orienteering (Sprint) intervals 22:14 intensity: (1:02 @1) + (2:20 @2) + (6:50 @3) + (12:02 @4) 4.47 km (4:59 / km) +152m 4:15 / km
ahr:160 max:178

Sprint ints at the rocks with Ali and Em. So fun running around the middle of Sydney, but super steep!

Running 16:07 intensity: (1:17 @1) + (11:30 @2) + (3:20 @3) 2.58 km (6:15 / km) +75m 5:27 / km
ahr:132 max:150

Thursday Jul 9 #

1 PM

Orienteering 53:59 intensity: (1:11 @1) + (6:00 @2) + (26:27 @3) + (20:21 @4) **** 9.2 km (5:52 / km) +185m 5:20 / km
ahr:158 max:172 shoes: NVII terra dobb P.T

Nice O training at Snowhills. Surprisingly hard for gully spur, super low vis and constantly being pushed off line by the bushes made it a fantastic area!

4 PM

Orienteering 25:42 intensity: (16 @1) + (1:35 @2) + (17:45 @3) + (6:06 @4) **** 4.03 km (6:23 / km) +41m 6:04 / km
ahr:157 max:170 shoes: NVII terra dobb P.T

Back again to Wattle ridge for a nice easy training. Just squeezed this one in before it got dark.

Wednesday Jul 8 #

1 PM

Orienteering 1:08:03 intensity: (29 @1) + (5:23 @2) + (41:18 @3) + (20:53 @4) 9.11 km (7:28 / km) +640m 5:32 / km
ahr:157 max:171 shoes: NVII terra dobb P.T

Nice easy O training out at isaac's ridge. Some very nice pine forest :)
5 PM

Running 10:00 intensity: (36 @1) + (7:13 @2) + (2:11 @3) 1.88 km (5:19 / km) +16m 5:06 / km
ahr:131 max:157

Orienteering (Sprint) intervals 21:31 intensity: (7 @1) + (36 @2) + (7:07 @3) + (13:41 @4) 4.71 km (4:34 / km) +18m 4:29 / km
ahr:164 max:174

Sprint ints at UC. It got very dark halfway through :(

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