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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: apope

In the 7 days ending Sep 8, 2008:

activity # timemileskm+mload
  Cycling2 1:20:16 16.34(12.2/h) 26.3(19.7/h)36.9
  Orienteering1 1:10:00 4.41(15:52) 7.1(9:52) 33066.5
  Run2 1:08:39 7.25(9:28) 11.66(5:53)14.6
  Trail Running1 22:00 3.04(7:15) 4.89(4:30)20.9
  Swim1 15:00 0.37(40:14) 0.6(25:00)4.5
  Total6 4:15:55 31.41(8:09) 50.55(5:04) 330143.3
averages - sleep:7.1 rhr:43

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Monday Sep 8, 2008 #

Swim 15:00 [3] 0.6 km (25:00 / km)

Short swim to get back into it. 3 x 200m on 5 min. I avoided drowning for the most part

Sunday Sep 7, 2008 #

Orienteering race (Laurentia CC) 1:10:00 [5] 7.1 km (9:52 / km) +330m 8:00 / km
ahr:176 slept:12.0 shoes: Salomon XA Pro 3D Green

New 1:10'000 map of the lower part of Laurentia. The Hillside was burnt, making it 'fast'. I had a solid run, making 1 1 minute mistake and a few overly cautious legs.
Whenever I have a run like this, Nicholas is doing something else... I'll see what I can do at Hedianga.

Saturday Sep 6, 2008 #

Trail Running race 22:00 [5] 4.89 km (4:30 / km)
slept:2.0 shoes: Salomon XA Pro 3D Green

Uge Sprint #3. Teamed up with a guy named Pieter and we made a fast team. I was a little stronger on the run, but I was close to the limit. We came in about 2 min behind Piers.

Cycling 52:00 [4] 16.3 km (18.8 kph)
shoes: Olympic MTB shoes

Ave 18.75 Max 43.6
Fun mtb section. Started with some fast downhills and then some tricky tracks. We passed the mixed team ahead of us and got passed by Holistix. Lubed the crap out of my chain, so my derailleur worked ok.
We then had to do an obstacle course. Total time of 1h22. It was fun to go like hell with Peter. Finish 3rd, 6 min behind Piers

Thursday Sep 4, 2008 #

Run (Caltex route) 31:30 [3] 6.0 km (5:15 / km)
ahr:146 max:161 rhr:42 slept:7.0 shoes: Nike Pegasus 07

Took 2 min off the time for standing at robots. Not a good route for peak traffic...

Wednesday Sep 3, 2008 #

Cycling (Primrose) 28:16 [2] 10.0 km (21.2 kph)
ahr:120 max:149 rhr:43 shoes: Shimano SH-R047

Max 44.6 Ave 22.2
Easy morning ride

Tuesday Sep 2, 2008 #

Run (Wichwood) 23:00 [1] 3.2 km (7:11 / km)
ahr:114 slept:7.5 shoes: Asics Gel 1120

Easy run with Sarah. Legs are feeling pretty good

Run 14:09 [2] 2.46 km (5:45 / km)
ahr:135 shoes: Asics Gel 1120

More easy running on my own. Mulling over the software project.
Got a kickass team for the 100 Miler. Dan, Nathan, Lizelle and me.

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