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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: MW

In the 7 days ending Sep 14:

activity # timemileskm+m
  running6 4:19:41 26.26(9:53) 42.26(6:09) 633
  orienteering1 36:51 3.22(11:26) 5.18(7:07) 79
  Total6 4:56:32 29.48(10:03) 47.45(6:15) 712

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Saturday Sep 14 #

4 PM

running 1:00:49 [3] 10.01 km (6:05 / km) +46m 5:56 / km
ahr:152 max:164

There were lots of picnics on Ballast Point. At one, there were lots of flowers, and fairy lights and a banner with neat letters spelling out ‘will you marry me?’

In another, natural amphitheatre a fire pit had been set up and there were guitarists performing for the guests.

Thursday Sep 12 #

Note

I’ve been named in the national team for Oceania. Pretty pleased, if a little daunted.

With increasing work commitments I’m not sure how my running will be going next year. And I move up to M55 next year, which actually looks more competitive than M50. So this might be the only time I ever make it.

Better not blow it.
1 PM

running 30:36 [3] 4.01 km (7:38 / km) +151m 6:26 / km
ahr:149 max:167

13 x hill sprints in the Domain

Wednesday Sep 11 #

1 PM

running 50:43 [3] 8.64 km (5:52 / km) +136m 5:26 / km
ahr:151 max:171

And a gentle medium distance, hoping to do some hill sprints tomorrow.

Tuesday Sep 10 #

4 PM

running 25:43 [3] 5.01 km (5:08 / km) +76m 4:46 / km
ahr:138 max:166

A faster effort.

Monday Sep 9 #

12 PM

running 56:34 [3] 9.76 km (5:48 / km) +194m 5:16 / km
ahr:153 max:170

Gentle plod in the cold before the rain. Short of 10k by 250m, because I had to get to a meeting.

Sunday Sep 8 #

10 AM

running 3:55 [3] 0.59 km (6:37 / km)
ahr:145 max:148

orienteering 36:51 [3] 5.18 km (7:07 / km) +79m 6:36 / km
ahr:157 max:175

Mt Alexandra, Mittagong. State League. 1st in M50.

Helped by having Andy start one minute in front of me. I caught him on the way to #2, but he got away at #5. Then saw him again on the way to #10, but he got away again and finished ahead of me.

I got off line on the way to #13, but otherwise a clean run.

The 520 metres to the finish was a reasonable speed test. I did 2:16; Andy did 2:10. So maybe I’m making progress.

running 23:04 [3] 3.01 km (7:40 / km) +18m 7:26 / km
ahr:143 max:168

running 8:17 [3] 1.23 km (6:43 / km) +12m 6:25 / km
ahr:143 max:160

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