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Training Log: Key

In the last 7 days:

activity # timemileskm+m
  Cycling6 5:14:47 75.38(4:11) 121.31(2:36) 691
  Running8 3:30:46 26.46(7:58) 42.58(4:57) 296063
  Orienteering6 3:26:29 22.02(9:23) 35.44(5:50) 853
  S/C2 1:40:00
  Pool running1 1:00:00
  Total18 14:52:02 123.86 199.33 297607
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Thursday Feb 21 #

9 AM

Running tempo 40:00 [3] 9.84 km (4:04 / km) +295139m 2 / km
ahr:139 max:173 (injured) shoes: Nike zoom fly (p)

30 min tempo on ALT-G at 75% body weight and 3% incline inc up/down. Started slow and progressed throughout the run.

Running warm up/down 7:11 [1] 1.5 km (4:47 / km)
shoes: Nike zoom fly (p)

5 PM

Cycling 17:14 [1] 4.25 km (4:03 / km) +55m 3:49 / km
ahr:131 max:164

6 PM

Running warm up/down 15:00 [1] 1.65 km (9:05 / km)
shoes: Nike zoom fly (p)

Orienteering race 7:22 [4] *** 1.7 km (4:20 / km) +16m 4:08 / km
ahr:171 max:189 shoes: NVII XXC crazy light

Sprint test run #1, 15 sec mistake on one control around some non-existent olive green, otherwise clean

Orienteering race 6:46 [4] *** 1.7 km (3:59 / km) +16m 3:48 / km
ahr:174 max:190 shoes: NVII XXC crazy light

Sprint test run #2, redo of the same course. 36 seconds faster this time around, but excluding mistake on first time around it was only about 20 seconds difference

Running warm up/down 11:00 [1] 1.45 km (7:35 / km) +15m 7:13 / km
shoes: Nike zoom fly (p)

7 PM

Cycling 15:33 [1] 4.24 km (3:40 / km) +54m 3:27 / km
ahr:114 max:134

Wednesday Feb 20 #

10 AM

S/C 50:00 [2]
(injured)

6 PM

Running 20:18 [1] 3.72 km (5:27 / km) +17m 5:20 / km
ahr:136 max:166 shoes: Nike zoom fly (p)

8 PM

Cycling 41:00 [1] 16.0 km (2:34 / km)
ahr:110 max:171 (injured)

Tuesday Feb 19 #

11 AM

Running intervals 1:00:00 [4] 16.55 km (3:38 / km) +827m 2:54 / km
ahr:152 max:192 (injured) shoes: Nike zoom fly (p)

ALT-G intervals, 7xmile (1:00). At 75% weight and 5% incline
5 PM

Cycling 2:00:00 [2] 50.22 km (2:23 / km) +430m 2:17 / km
ahr:132 max:166 (injured)

Felt pretty horrible

Monday Feb 18 #

9 AM

Cycling intervals 14:00 [4] 8.6 km (1:38 / km)
ahr:152 max:187 (injured)

Mid easy spin ints. Just to turn legs over

Cycling 46:00 [2] 17.0 km (2:42 / km)
ahr:114 max:162 (injured)

12 PM

S/C 50:00 [2]
(injured)

5 PM

Pool running 1:00:00 [2]
(injured)

Easy pool run with a few surges

Sunday Feb 17 #

9 AM

Orienteering 55:08 [4] ** 10.97 km (5:02 / km) +293m 4:26 / km
ahr:173 max:183 shoes: NVII F2 crazy lite

Bendigo 2day mass start. Was with the group until the 1:2000 butterfly loops, cooked that part really bad. Good from there to the finish though

Running warm up/down 10:00 [1] 1.25 km (8:00 / km)
shoes: Nike zoom fly (p)

Saturday Feb 16 #

9 AM

Cycling (Recovery) 1:01:00 [1] 21.0 km (2:54 / km) +152m 2:48 / km
ahr:110 max:151

Recovery for the weekend coming
4 PM

Running warm up/down 3:27 [1] 0.52 km (6:38 / km) +2m 6:31 / km
ahr:118 max:133 shoes: NVII F1

Orienteering 33:38 [3] ***** 5.4 km (6:14 / km) +148m 5:29 / km
ahr:170 max:184 shoes: NVII F1

Easy-ish middle around kooyoora, bit sloppy with technique
7 PM

Running warm up/down 12:00 [1] 2.0 km (6:00 / km) +18m 5:44 / km
shoes: Nike zoom fly (p)

Orienteering race 14:47 [4] *** 3.4 km (4:21 / km) +50m 4:03 / km
ahr:169 max:185 shoes: Nike zoom fly (p)

Bendigo 2day sprint... knackered

Running warm up/down 11:50 [1] 1.1 km (10:45 / km) +15m 10:04 / km
ahr:135 max:152 shoes: Nike zoom fly (p)

Friday Feb 15 #

11 AM

Running warm up/down 20:00 [1] 3.0 km (6:40 / km) +30m 6:21 / km
ahr:126 max:142 shoes: Nike zoom fly (p)

Warmup + jogging between ints

Orienteering intervals 13:15 [4] **** 3.47 km (3:49 / km) +43m 3:36 / km
ahr:155 max:189 shoes: Nike zoom fly (p)

2 sprint ints at ANU

Orienteering warm up/down 20:00 [2] ** 2.5 km (8:00 / km) +32m 7:31 / km
ahr:145 max:171 shoes: Nike zoom fly (p)

Cool down across map
6 PM

Orienteering 55:33 [3] ***** 6.3 km (8:49 / km) +255m 7:20 / km
ahr:169 max:185

Very very tricky long-middle at rowdy flat, with no tracks and no controls out in the forest. Took it easy as to focus on the navigation, still tough as. A few small mistakes but generally pretty good

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