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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: keelanbirch

In the 7 days ending Feb 21, 2016:

activity # timemileskm+m
  Ride7 7:46:39 110.67(14.2/h) 178.1(22.9/h) 2051
  Squash3 1:45:00
  Swim2 1:25:24 2.25(1.6/h) 3.63(2.5/h)
  Run1 40:39 3.02(13:28) 4.86(8:22) 164
  Orienteering1 24:19 2.57(9:28) 4.13(5:53) 55
  Total14 12:02:01 118.5 190.71 2269

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MoTuWeThFrSaSu

Sunday Feb 21, 2016 #

7 AM

Run intervals (Wanda Dunes) 40:39 [5] 4.86 km (8:22 / km) +164m 7:10 / km
ahr:136 max:177 shoes: Vibram FiveFingers Trek Ascent

10 reps with Steve, Stan and James
11 AM

Squash (MQ) 45:00 [3]
ahr:104 max:153 shoes: Vibram FiveFingers Trek Ascent

Hits with Steve, Stan and Vipul
3 PM

Ride (MQ to St. Ives) 47:42 [2] 15.55 km (19.6 kph) +297m
ahr:124 max:161 shoes: Avanti Corsa

Ride to orienteering
4 PM

Orienteering race (Sydney Sprint Series #7) 24:19 [5] *** 4.13 km (5:53 / km) +55m 5:31 / km
ahr:149 max:163 shoes: Vibram FiveFingers Trek Ascent

5 PM

Ride (St Ives to MQ) 38:40 [2] 15.29 km (23.7 kph) +158m
ahr:125 max:147 shoes: Avanti Corsa

Ride back to college

Saturday Feb 20, 2016 #

5 AM

Ride hills (Bobbin Head) 1:56:13 [3] 46.3 km (23.9 kph) +650m
ahr:127 max:171 shoes: Avanti Corsa

First ride in Sydney with Mic and his mates

Friday Feb 19, 2016 #

5 AM

Ride (PBTC Ride) 1:27:09 [3] 34.05 km (23.4 kph) +168m
ahr:117 max:166 shoes: Avanti Corsa

Skills, drills and some hills
7 PM

Swim intervals (MQ) 22:57 [4] 1.05 km (2.7 kph)

W/U 200m
10 x 50m with 30sec recovery
8 PM

Squash (MQ) 30:00 [2]
ahr:103 max:137 shoes: Asics Gel Rocket (Squash No.1)

Hits with Chung and Ben

Thursday Feb 18, 2016 #

3 PM

Ride (Safety Beach) 38:36 [2] 17.18 km (26.7 kph) +156m
ahr:147 max:174 shoes: Avanti Corsa

Aborted due to heat
8 PM

Squash (Coffs) 30:00 [3]
shoes: Asics Gel Rocket (Squash No.1)

Thursday Comp
Won 3-1

Wednesday Feb 17, 2016 #

2 PM

Ride (Coffs Harbour) 46:52 [2] 15.47 km (19.8 kph) +102m
ahr:95 max:128 shoes: Avanti Corsa

Geocaching
6 PM

Swim (Woopi Pool Swim Squad) 1:02:27 [3] 2.58 km (2.5 kph)

Good set

Tuesday Feb 16, 2016 #

12 PM

Ride hills (Bruxner Park ) 1:31:27 [3] 34.26 km (22.5 kph) +520m
ahr:134 max:177 shoes: Avanti Corsa

Ankle much better. Very hot though. Views from Sealy Lookout were awesome!

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