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Training Log: Nieuwy

In the last 7 days:

activity # timemileskm+m
  Cycling5 3:05:17 55.74(18.0/h) 89.7(29.0/h) 830
  Orienteering3 1:14:04 9.54(7:46) 15.36(4:49) 50
  Running2 1:14:03 8.14(9:06) 13.1(5:39) 425
  Total9 5:33:24 73.42(4:32) 118.16(2:49) 1305
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Monday Jan 16 #

5 AM

Cycling 30:51 [3] 17.0 km (33.1 kph) +45m

To work. Nice cool morning.
4 PM

Cycling 35:58 [3] 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.

Sunday Jan 15 #

7 AM

Running 1:07:49 [3] 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.
9 AM

Orienteering 8:59 [3] 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.

Saturday Jan 14 #

5 AM

Cycling 34:54 [3] 17.0 km (29.2 kph) +45m
ahr:137 max:160

To work. Strong headwind this moning made it tough. A bit tired after staying up too late last night.
12 PM

Cycling 35:26 [3] 17.0 km (28.8 kph) +225m
ahr:146 max:175

Home from work. Tailwind for the way home which was nice.

Friday Jan 13 #

5 PM

Cycling 48:08 [3] 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.
6 PM

Orienteering race 42:49 [3] 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!

Wednesday Jan 11 #

6 PM

Running warm up/down 6:14 [3] 1.1 km (5:40 / km)
shoes: Asics Gel Cumulus 18

To the start.

Orienteering race 22:16 [4] 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.

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Recent Weeks:

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Jan 22
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Jan 8
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Dec 25, 2016

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Dec 25, 2016

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