Training Log: Nieuwy
In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||Cycling||5|| 3:05:17|| 55.74||(18.0/h)|| 89.7||(29.0/h)|| 830|
| ||Orienteering||3|| 1:14:04|| 9.54||(7:46)|| 15.36||(4:49)|| 50|
| ||Running||2|| 1:14:03|| 8.14||(9:06)|| 13.1||(5:39)|| 425|
| ||Total||9|| 5:33:24|| 73.42||(4:32)|| 118.16||(2:49)|| 1305|
Cycling 30:51  17.0 km (33.1 kph) +45m
To work. Nice cool morning.
Cycling 35:58  17.0 km (28.4 kph) +225m
Home from work. A bit hot for it and had a northerly. I think Adelaide motorists have had enough of cyclists already, because I got more beeps than I have for a long time today.
Running 1:07:49  12.0 km (5:39 / km) +425m 4:48 / km
ahr:159 max:183 shoes: Asics Gel Cumulus 18
Cleland run. A bit of a hilly loop, but nice day for it. Feeling good coming up Sprigg rd so pushed a bit and went past Angus and Nick.
Orienteering 8:59  1.56 km (5:46 / km)
ahr:154 max:166 shoes: Asics Gel Cumulus 18
All controls on the permanent course at Hazelwood Park. Nice area, but a bit small for a sprint.
Cycling 34:54  17.0 km (29.2 kph) +45m
To work. Strong headwind this moning made it tough. A bit tired after staying up too late last night.
Cycling 35:26  17.0 km (28.8 kph) +225m
Home from work. Tailwind for the way home which was nice.
Cycling 48:08  21.7 km (27.0 kph) +290m
Decided to ride to orienteering because it wasn't too far and I didn't get to ride to work today. Also dropped in to the parents place both ways to pick up stuff. Was a bit disappointed when the event was 1km further than advertised.
22mins there 26 back.
Orienteering race 42:49  8.7 km (4:55 / km) +50m 4:47 / km
ahr:171 max:179 shoes: Asics Gel Cumulus 18
Summer series at Athelstone.
Legs felt a bit tired from riding. Pretty happy with route choice, don't think I could've done it better. Tried to plan ahead which I didn't do on Wednesday. Had most of the course planned by the 3rd control. Couldn't seem to get any pace up tonight, even had to walk up a hill!
Running warm up/down 6:14  1.1 km (5:40 / km)
shoes: Asics Gel Cumulus 18
To the start.
Orienteering race 22:16  5.1 km (4:22 / km)
ahr:176 max:182 shoes: Asics Gel Cumulus 18
Sprint training at Semaphore Park/West Lakes.
I have run through this area on summer series courses before and it is very well suited to a sprint. Stefano did a great job with the map and course, very enjoyable. Bad route choice on the long leg and a little mistake at 21 where I missed the first street and almost got to 23 before turning around.
all weeks |