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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Rob1280

In the 7 days ending Oct 11:

activity # timemileskm+m
  Paddle5 6:12:19 44.49(8:22) 71.6(5:12) 39
  Run7 5:59:50 44.1(8:10) 70.97(5:04) 1227
  Cycle1 1:42:04 19.75(11.6/h) 31.79(18.7/h) 490
  Total12 13:54:13 108.34(7:42) 174.36(4:47) 1756

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MoTuWeThFrSaSu

Sunday Oct 11 #

7 AM

Paddle 46:39 [3] 10.38 km (4:30 / km)
ahr:148 max:171

tt with MJ.

Run 53:21 [3] 10.38 km (5:08 / km) +188m 4:43 / km
ahr:162 max:191 shoes: New Balance Zante 10

My old west cliff loop. Hard work after the tt.

Saturday Oct 10 #

6 AM

Cycle 1:42:04 [3] 31.79 km (18.7 kph) +490m
ahr:101 max:133 shoes: Silverback Scalera 1.0

Easy burbs ride and coffee with Bron.
10 AM

Paddle 2:11:32 [3] 22.1 km (5:57 / km)
ahr:91 max:141

That was a proper session, 3x3km,3x2km,3x1km with 5 others.
6 PM

Run 44:14 [3] 8.5 km (5:12 / km) +171m 4:44 / km
ahr:145 max:156

Friday Oct 9 #

5 AM

Run 49:39 [3] 9.85 km (5:02 / km) +75m 4:51 / km
ahr:148 max:166 shoes: Saucony Peregrine 10

6x 400m on delta single track, otherwise easy running

Thursday Oct 8 #

5 AM

Run 59:17 [3] 10.56 km (5:37 / km) +206m 5:07 / km
ahr:154 max:172

5 PM

Paddle 15:35 [3] 2.67 km (5:50 / km) +39m 5:26 / km
ahr:109 max:128

Paddle 48:03 [3] 10.26 km (4:41 / km)
ahr:164 max:178

Nice hard tt. Front bunch because a lot of the faster paddlers are away. Felt solid.

Wednesday Oct 7 #

5 AM

Paddle 1:27:04 [3] 17.2 km (5:04 / km)

Longer grind on a 4-ball.
6 PM

Run 50:31 [3] 10.56 km (4:47 / km) +267m 4:15 / km
ahr:157 max:174 shoes: New Balance Zante 10

Easyish 10

Tuesday Oct 6 #

5 AM

Paddle 11:25 [3] 1.85 km (6:11 / km)
ahr:87 max:97

WU

Paddle 32:01 [3] 7.14 km (4:29 / km)

Morning school tt with Ryan, took the win! On a flooded dam full of debris, otherwise great conditions.
5 PM

Run 50:19 [3] 10.63 km (4:44 / km) +177m 4:22 / km
ahr:155 max:180 shoes: Saucony Kinvara 11

The standard loop

Monday Oct 5 #

6 AM

Run 52:29 [3] 10.51 km (5:00 / km) +144m 4:41 / km
ahr:142 max:163 shoes: Saucony Kinvara 11

Easy delta

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