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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: atsip

In the 7 days ending Mar 7, 2015:

activity # timemileskm+mload
  Orienteering4 1:50:24 11.62(9:30) 18.71(5:54) 35970 /78c89%57.3
  Scuba Diving2 1:20:0024.0
  Swimming2 39:53 0.88(45:24) 1.41(28:12)12.0
  Running1 3:35 0.23(15:53) 0.36(9:52) 80.7
  Total9 3:53:52 12.73 20.48 36770 /78c89%94.0
  [1-5]9 3:52:10
averages - rhr:50

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SuMoTuWeThFrSa

Saturday Mar 7, 2015 #

10 AM

Orienteering race (NOL Relay) 16:18 intensity: (2 @0) + (46 @1) + (1:21 @2) + (8 @3) + (13:15 @4) + (46 @5) *** 3.12 km (5:14 / km) +41m 4:54 / km
ahr:166 max:182 spiked:16/17c rhr:50 shoes: New Balance Minimus 10v2

Messed up #1 pretty bad losing about a minute and a half with it.
Map is in my DOMA
3 PM

Orienteering race (NOL Sprint Qualification) 20:42 intensity: (3 @1) + (1:15 @2) + (3:41 @3) + (15:37 @4) + (6 @5) *** 3.38 km (6:08 / km) +78m 5:30 / km
ahr:165 max:180 spiked:19/23c rhr:50 shoes: New Balance Minimus 10v2

#2 did not want to beep so lost some time with it. Messed up #7 a little by going on the path first and then doubling back as the green was incredibly thick. The big mistake came at #14 losing a minute with the ordeal. Was awfully slow on the sand.
Map is in my DOMA

Thursday Mar 5, 2015 #

8 AM

Scuba Diving (Bluefish Point) 40:00 [3]

11 AM

Scuba Diving (Manly Bommie) 40:00 [3]

Wednesday Mar 4, 2015 #

6 PM

Orienteering race (Summer Series 23) 44:44 intensity: (7 @0) + (1:02 @1) + (3:04 @2) + (5:02 @3) + (33:24 @4) + (2:05 @5) ** 7.58 km (5:54 / km) +138m 5:25 / km
ahr:161 max:188 spiked:20/20c rhr:50 shoes: Inov8 Roclite 285

The only thing needed to be decided is to start to the north or the south. I went north then got a couple out in the streets before turning back for the finish. Collected 470 points tonight.
Map is in my DOMA
7 PM

Running warm up/down 3:35 intensity: (12 @1) + (3:23 @2) 0.36 km (9:52 / km) +8m 8:53 / km
ahr:131 max:139 rhr:50 shoes: Inov8 Roclite 285

Sunday Mar 1, 2015 #

9 AM

Swimming (Sydney Skinny) 24:53 [3] 0.91 km (27:13 / km)
rhr:50 shoes: Barefoot

3rd year in a row in the Sydney Skinny nude ocean swim :)
11 AM

Swimming 15:00 [3] 0.5 km (30:00 / km)
rhr:50 shoes: Barefoot

Stayed back for extra laps around the 300m buoy and some fun out at the pontoon.
6 PM

Orienteering 28:40 intensity: (1:33 @0) + (1:31 @1) + (2:28 @2) + (4:23 @3) + (18:45 @4) *** 4.63 km (6:11 / km) +102m 5:34 / km
ahr:153 max:176 spiked:15/18c rhr:50 shoes: New Balance Minimus 10v2

Lost time at #2, #9, and #17. 2 could have been better going on the inside, and overshoot 17 to the road and had to double back up.
Map is in my DOMA

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