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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: lazydave

In the 7 days ending Jun 19, 2016:

activity # timemileskm+m
  Running4 3:37:54 23.5 37.83 562
  Mtn Biking2 2:12:01 21.99(10.0/h) 35.39(16.1/h) 635
  Futsal2 1:50:36 4.0 6.43
  Orienteering1 34:13 3.64(9:24) 5.86(5:51) 144
  Total9 8:14:44 53.13 85.51 1341
  [1-5]9 8:08:20

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MoTuWeThFrSaSu

Sunday Jun 19, 2016 #

8 AM

Running 1:49:56 intensity: (14:51 @2) + (42:10 @3) + (48:14 @4) + (4:41 @5) 16.9 km (6:30 / km) +424m 5:47 / km
ahr:145 max:173 shoes: Nike Lunareclipse 5 B/G

Long run with prong from his place around Kambah Pools. Headed down joining up tracks from the back of Aarwang and through some horse paddocks. Copped an electric fence at one stage which was a shock ;)

Headed north along the singletrack next to the river and managed to roll my ankle twice in about a kilometre which slowed me right down for the rest of the run. Headed up soon after ans aimed for one of the cooleman peaks and around to prongs. Cool run, will definitely do more of that single track in the future.

ankle real sore now and calf that was compensating for it isn't too happy either
C • Nice! 1

Saturday Jun 18, 2016 #

9 AM

Orienteering 34:13 intensity: (13 @2) + (46 @3) + (9:29 @4) + (23:45 @5) 5.86 km (5:51 / km) +144m 5:12 / km
ahr:169 max:183 shoes: Inov8 Roclite 243

Had a run at the ACT League at Kowen. not much speed or effort and a bit rough on the nav but enjoyed it. Didnt have a map bag so concentrated on keeping the map dry. Craney came through after a few controls and was gone just as quick. Good fun

It was also nice to see Shep and the gang gangs showing of their new stingers tracksuits

http://doma.orienteering.asn.au/show_map.php?user=...
C • For you 3
10 AM

Running 7:00 [3]
shoes: Inov8 Roclite 243

token warm up

Thursday Jun 16, 2016 #

12 PM

Futsal 55:00 [3]
shoes: Nike Control 360

Wednesday Jun 15, 2016 #

11 AM

Running 48:01 intensity: (11 @0) + (25 @1) + (1:12 @2) + (7:25 @3) + (35:25 @4) + (3:23 @5) 10.13 km (4:45 / km) +85m 4:33 / km
ahr:154 max:174 shoes: Nike Structure 18 - Black

Loop around bike paths via lake with G and some guys from work. Perfect temp in the sun and legs/knees/achilles not too bad.

Tuesday Jun 14, 2016 #

11 AM

Futsal 55:36 intensity: (2:17 @0) + (14:03 @1) + (18:57 @2) + (17:11 @3) + (3:08 @4) 6.43 km (8:39 / km)
ahr:122 max:165 shoes: Nike Control 360

3 PM

Running 52:57 intensity: (54 @1) + (2:59 @2) + (7:41 @3) + (40:30 @4) + (53 @5) 10.8 km (4:54 / km) +53m 4:47 / km
ahr:151 max:169 shoes: Nike Lunarecplise 4

commute run home, nice and realxing

Monday Jun 13, 2016 #

6 AM

Mtn Biking 44:42 intensity: (3:56 @0) + (18:35 @1) + (16:53 @2) + (4:07 @3) + (1:11 @4) 16.79 km (22.5 kph) +215m
ahr:112 max:154 shoes: Trek Superfly

very cold ride over to Corbs place. -4.5'C and i couldn't feel my face.
8 AM

Mtn Biking 1:27:19 intensity: (6:50 @2) + (28:10 @3) + (29:02 @4) + (23:17 @5) 18.6 km (12.8 kph) +420m
ahr:148 max:178 shoes: Trek Superfly

Kowen with Corbs.

Started with a couple of reps up Stairway to Heaven and then over to eastish Kowen. Hard to pull the pin early when I bent the rear derailleur unfortunately and coasted home

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