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Training Log Archive: RichardNZ

In the 7 days ending Oct 2, 2016:

activity # timemileskm+m
  Running2 2:04:01 11.09(11:11) 17.85(6:57) 470
  Mountain Biking1 2:00:55 7.54(16:02) 12.13(9:58) 393
  Orienteering1 1:05:20 4.78(13:40) 7.69(8:30) 35217 /18c94%
  Total4 5:10:16 23.41(13:15) 37.67(8:14) 121517 /18c94%
averages - sleep:9

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Sunday Oct 2, 2016 #

11 AM

Orienteering race 1:05:20 [4] **** 7.69 km (8:30 / km) +352m 6:55 / km
ahr:169 max:219 spiked:17/18c shoes: Mizuno Waves

OY2, Long Red at Sams Farm. Nice rejuvinated map, plenty of scrub and boulders to break up the paddocks. Thought carefully about the climb and route choices, good speed control, flow was OK (still room to think ahead earlier in each leg for a better exit). No mistakes that led me off course, was in full map contact all day which is pretty much a first for me in O. Fitness still needs to improve, not as fast as I could have been. Was standing only 2m from the control I didn't spike and couldn't see it...

Friday Sep 30, 2016 #

5 PM

Mountain Biking 2:00:55 [3] 12.13 km (9:58 / km) +393m 8:35 / km
ahr:113 max:171

Friday evening ride with Jess, Andy & Jen. Did firball with vastly improved confidence thanks to some coaching from Jess patiently riding behind me.

Thursday Sep 29, 2016 #

6 PM

Running 58:52 [3] 10.35 km (5:41 / km) +64m 5:31 / km
ahr:143 max:175

Tuesday Sep 27, 2016 #

6 PM

Running 1:05:09 intensity: (10:00 @2) + (20:00 @3) + (20:00 @4) + (15:09 @5) 7.5 km (8:41 / km) +406m 6:50 / km
ahr:139 max:181 slept:9.0 shoes: Mizuno Waves

Grampians. Not feeling strong going up hills at the moment.

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