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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Jules

In the 31 days ending Jan 31, 2015:

activity # timemileskm+m
  Running25 14:05:09 98.2(8:36) 158.03(5:21) 2306
  Road Cycling6 12:38:43 229.87(18.2/h) 369.95(29.3/h) 3480
  Orienteering13 7:09:56 46.49(9:15) 74.82(5:45) 837
  Total41 33:53:48 374.56(5:26) 602.79(3:22) 6623

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Saturday Jan 31, 2015 #

6 AM

Road Cycling (Barwon to Geelong) 46:09 [3] 21.93 km (28.5 kph) +82m

7 AM

Road Cycling (Cadels Peoples Ride) 3:20:05 [3] 111.39 km (33.4 kph) +844m

12 PM

Road Cycling (Geelong-Barwon) 53:40 [3] 24.5 km (27.4 kph) +72m

Friday Jan 30, 2015 #

8 AM

Road Cycling (Ballarine Loop) 2:33:33 [3] 82.62 km (32.3 kph) +481m

Thursday Jan 29, 2015 #

7 AM

Running (Easy Run) 34:52 [3] 5.83 km (5:59 / km) +79m 5:36 / km

Wednesday Jan 28, 2015 #

12 AM

Running (Warm up) 9:40 [3] 2.32 km (4:10 / km) +14m 4:03 / km

Orienteering (Test Run + Warm down) 27:57 [3] 5.92 km (4:43 / km) +44m 4:33 / km

C • did you get to Sydney Uni? 1
2 AM

Orienteering (Test Run 2) 30:02 [3] 5.85 km (5:08 / km) +4m 5:07 / km

5 AM

Orienteering (Test Run 3) 22:45 [3] 4.87 km (4:41 / km) +30m 4:32 / km

7 AM

Orienteering (Summer Series Balmain) 47:42 [3] 11.21 km (4:15 / km) +197m 3:55 / km

C • it was a pleasure to be beaten by you 4
9 PM

Running (Easy Run) 34:52 [3] 5.83 km (5:59 / km) +78m 5:36 / km

Tuesday Jan 27, 2015 #

Note
(rest day)

Monday Jan 26, 2015 #

4 PM

Running (Easy Run to Kalkarri) 45:26 [3] 10.98 km (4:08 / km) +152m 3:52 / km

Sunday Jan 25, 2015 #

7 AM

Running (Newport to Palm Beach) 1:41:26 [3] 15.46 km (6:34 / km) +475m 5:41 / km

Amazeballs....I love Australia. Stunning morning and run. Met Fel at Palm beach for the last part.
Had a best ever on this run at 29.30 min in...

Saturday Jan 24, 2015 #

8 AM

Running (Morning Jog) 27:15 [3] 5.23 km (5:13 / km) +29m 5:04 / km

Friday Jan 23, 2015 #

7 AM

Running (Bobbin Head & Back) 1:02:31 [3] 14.06 km (4:27 / km) +243m 4:06 / km

Thursday Jan 22, 2015 #

7 AM

Running (Three Peaks Canberra) 2:30:41 intensity: (43:00 @2) + (1:47:41 @3) 27.65 km (5:27 / km) +673m 4:52 / km

Wednesday Jan 21, 2015 #

10 AM

Running (Easy Run with Grant ) 52:33 [3] 9.21 km (5:42 / km) +238m 5:03 / km

Tuesday Jan 20, 2015 #

5 AM

Road Cycling (Cotter Uriara) 2:25:16 [3] 71.51 km (29.5 kph) +842m

3 PM

Running (Attempted Run) 6:53 [3] 1.1 km (6:17 / km) +34m 5:26 / km

Monday Jan 19, 2015 #

Running (Beach Run) 1:00:00 [3] 11.0 km (5:27 / km)

Beach run in merimbula and then park! run route again with Fel. Cracker morning and reminder why I love AUS!

Sunday Jan 18, 2015 #

Note
(rest day)

End of total rest week.

Saturday Jan 17, 2015 #

10 PM

Running (Park Run Merimbula) 17:18 [3] 5.06 km (3:25 / km) +10m 3:23 / km

Awesome route....along water boardwalk. With a big crew this morning. The fam + Ben, Mace, Seb, Beth and Karl. Great cafe, cricket, beach and BBQ after!
Just went hard enough to keep the locals honest.

Friday Jan 16, 2015 #

7 AM

Running (Beach Run) 40:41 [3] 6.27 km (6:29 / km) +4m 6:28 / km

Easy with Fel!

Wednesday Jan 14, 2015 #

8 PM

Road Cycling (Merimbula to Tathra) 2:40:00 [3] 58.0 km (21.7 kph) +1159m

With Jose and Dad. Nice ride!

Tuesday Jan 13, 2015 #

Note
(rest day)

Monday Jan 12, 2015 #

Note
(rest day)

End of Season rest....need it after 15 consecutive months.

Sunday Jan 11, 2015 #

Note
(rest day)

Saturday Jan 10, 2015 #

9 AM

Running (Warm up for Long) 10:05 [3] 1.78 km (5:39 / km) +2m 5:37 / km

10 AM

Orienteering (World Cup Long) 1:29:22 [3] 14.0 km (6:23 / km)

Solid run. 13th place in World Cup. 1st in Oceania.
12 PM

Running (Warm down) 10:00 [3] 2.0 km (5:00 / km)

Friday Jan 9, 2015 #

9 AM

Orienteering (Model Long) 30:56 intensity: (1:00 @1) + (13:01 @2) + (16:43 @3) + (12 @4) 3.81 km (8:07 / km) +133m 6:55 / km
ahr:120 max:140

Easy run around model.

Thursday Jan 8, 2015 #

9 AM

Running (Warm Up Middle) 15:05 [2] 2.48 km (6:05 / km) +34m 5:41 / km
ahr:101 max:101

11 AM

Orienteering (WC Middle Distance) 41:30 [3] 6.0 km (6:55 / km)

Shocking run. Lost over 5 min. 27th in WC.
12 PM

Running (Warm down Middle) 8:41 [2] 1.48 km (5:52 / km) +19m 5:31 / km

Wednesday Jan 7, 2015 #

10 AM

Orienteering (Middle Model) 25:24 [2] 3.29 km (7:44 / km) +80m 6:53 / km

Coles Bay - easy running

Tuesday Jan 6, 2015 #

9 AM

Orienteering (Mt Pearson Warm up) 13:04 intensity: (8 @1) + (5:42 @2) + (7:14 @3) 1.79 km (7:19 / km) +45m 6:30 / km
ahr:120 max:138

10 AM

Orienteering (Mt Pearson Technique) 32:04 intensity: (9 @1) + (9 @2) + (5:07 @3) + (15:59 @4) + (10:40 @5) 4.5 km (7:07 / km) +187m 5:54 / km
ahr:145 max:154

Pretty sloppy actually. A few sloppy errors pushing too hard.

Orienteering (Warm down Mt Pearson) 7:33 intensity: (10 @1) + (1:39 @2) + (5:27 @3) + (17 @4) 1.18 km (6:22 / km) +44m 5:22 / km
ahr:126 max:140

Monday Jan 5, 2015 #

9 AM

Running (Easy Run) 47:07 intensity: (32 @1) + (9:47 @2) + (36:48 @3) 10.77 km (4:23 / km) +44m 4:17 / km
ahr:125 max:137

On roads with Hanny around St Helens

Sunday Jan 4, 2015 #

9 AM

Running (Warm up Oceania Relay) 20:48 [3] 2.94 km (7:04 / km) +52m 6:30 / km

10 AM

Orienteering (Oceania Relay) 32:10 [3] 5.5 km (5:51 / km) +73m 5:29 / km

11 AM

Running (Warm down Relay) 10:09 [3] 1.33 km (7:37 / km) +46m 6:30 / km

Saturday Jan 3, 2015 #

11 AM

Running (Warm up Sprint Final) 15:28 intensity: (16 @1) + (1:00 @2) + (14:12 @3) 3.25 km (4:45 / km) +2m 4:44 / km
ahr:129 max:136

12 PM

Orienteering (WC Sprint Final) 16:47 [3] 4.4 km (3:49 / km)

18th Place in World Cup. 1st Oceania.

Running (Warm down) 10:00 [3] 2.0 km (5:00 / km)

Friday Jan 2, 2015 #

Event: Oceania 2015 and World Cup Round 1
 
1 PM

Running (Warm Up Sprint Qual) 16:09 [3] 3.32 km (4:52 / km)

Orienteering (WC Sprint Qual) 12:40 [3] 2.5 km (5:04 / km)

3 PM

Running (Warm down Sprint Qual) 6:18 [3] 0.8 km (7:52 / km) +50m 6:00 / km

Thursday Jan 1, 2015 #

5 PM

Running (Easy Run Launceston) 31:11 intensity: (31 @1) + (17:39 @2) + (13:01 @3) 5.89 km (5:18 / km) +28m 5:11 / km
ahr:118 max:129

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