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Attackpoint - performance and training tools for orienteering athletes

Training Log: PowA

In the last 7 days:

activity # timemileskm+m
  Cycling3 4:51:31 85.38(3:25) 137.4(2:07) 1145
  MTB2 2:32:09 18.95(8:02) 30.5(4:59) 400
  Orienteering1 54:38 3.88(14:05) 6.24(8:45) 126
  Total6 8:18:18 108.21(4:36) 174.14(2:52) 1671
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Thursday Jun 22 #

5 PM

Cycling 1:37:16 [3] 46.42 km (2:06 / km) +380m 2:01 / km
ahr:141 max:162

M7 bike path after work again.

Tuesday Jun 20 #

5 PM

Cycling 1:25:56 [3] 40.36 km (2:08 / km) +370m 2:02 / km
ahr:138 max:159

Staying in western Sydney for a few days so went for after work ride along M7 path.

Sunday Jun 18 #

10 AM

Orienteering race 54:38 [4] 6.24 km (8:45 / km) +126m 7:57 / km
ahr:154 max:167

NOY 5 - The Tank Paddock. Rain started about 1 minute before my start time but vegetation was already wet so was going to get wet anyway. Only one poorly executed leg 9-10.

1. Followed tracks whole way
2. Straight on compass
3. Straight but followed animal tracks though vegetation in right direction
4. Down watercourse, across main creek, compass up to track, along track
5. Angle down to main creek, along to control
6. Follow main track then minor track, then straight on compass crossing both main tracks
7. Straightish on compass, around green in first creek, through grass following bits of shorter grass where possible aiming to light green east of control, along vague tracks to control
8. Down and along old rail route, green was quite thick and required a little bashing, edge of open to track, straight
9. Straight on compass
10. Headed straight but lost concentration, followed someone who I should know not to follow, ended up too far south, had to go north again
11. Straight on compass
12. Tracks through grass where possible, tracks past 1/5 up to main track, straight on compass
13. Straight on compass, up beside creek branch
14. Straight on compass, aiming little north to go past veg in creek
15. Straight, saw 15 on way to 14.
16. Straight up hill, through green on animal tracks, through grass to creek
17. Straight on compass through green to main track, came out at intersection with dry ditch, along to minor track.
F. Follow tapes to finish.

Saturday Jun 17 #

10 AM

MTB 1:42:21 [2] 15.96 km (6:25 / km) +222m 6:00 / km
ahr:83 max:141

Control and course checking at Pelaw Main for HV schools coming up in couple of weeks. Did on MTB as looked like most controls were accessible from tracks. Mostly riding with bits of walking with bike through bush to harder controls.
1 PM

MTB 49:48 [3] 14.54 km (3:26 / km) +178m 3:14 / km
ahr:139 max:161

Short "proper" ride because I was there with my bike.

Friday Jun 16 #

2 PM

Cycling 1:48:19 [3] 50.62 km (2:08 / km) +395m 2:04 / km
ahr:139 max:168

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