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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AKey

In the 7 days ending Nov 24, 2019:

activity # timemileskm+m
  Cycling6 5:27:19 70.77(13.0/h) 113.9(20.9/h) 1451
  Running7 4:35:59 33.73(8:11) 54.28(5:05) 864
  Orienteering (Sprint)3 1:03:30 8.7(7:18) 14.0(4:32) 452
  S/C2 44:00
  Total13 11:50:48 113.2 182.18 2767

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MoTuWeThFrSaSu

Sunday Nov 24, 2019 #

10 AM

Running warm up/down 16:07 [1] 3.1 km (5:12 / km) +80m 4:36 / km

Orienteering (Sprint) race 21:36 [3] 3.6 km (6:00 / km) +195m 4:43 / km

Macedon sprint series - Braemar college. Was a beaut day and a cool area, lots and lots of climb and forest running though
12 PM

Running long 1:34:24 [3] 18.1 km (5:13 / km) +490m 4:36 / km

Post sprint longish run with the boys. Had a couple of scares with some random very sharp foot pain... but otherwise a great day out
9 PM

S/C 20:00 [2]

Glutes

Saturday Nov 23, 2019 #

1 PM

Running 25:30 [1] 4.86 km (5:15 / km) +60m 4:57 / km

Orienteering (Sprint) race 16:54 [4] *** 4.1 km (4:07 / km) +100m 3:40 / km

Sprint into sprint - Darebin. Was absolutely cooked, Fredo killed me
3 PM

Running 22:00 [1] 4.02 km (5:28 / km) +37m 5:14 / km

Friday Nov 22, 2019 #

8 AM

Cycling 35:25 [1] 11.0 km (18.6 kph) +142m

6 PM

Running 45:01 [1] 8.3 km (5:25 / km) +147m 4:59 / km

Some terrain running by the river

S/C 24:00 [1]

Core

Thursday Nov 21, 2019 #

7 AM

Cycling 31:31 [1] 10.42 km (19.8 kph) +133m

3 PM

Cycling 27:08 [1] 11.21 km (24.8 kph) +136m

7 PM

Running warm up/down 10:51 [1] 2.12 km (5:07 / km) +15m 4:57 / km

Orienteering (Sprint) intervals 25:00 [4] **** 6.3 km (3:58 / km) +157m 3:32 / km

3 x 8-9 min O int. The first one was more in the park, so went easier. Then really focused on the next 2 proper sprint ints.

Running 10:40 [1] 1.98 km (5:23 / km) +20m 5:08 / km

Wednesday Nov 20, 2019 #

2 PM

Cycling 1:35:24 [1] 33.76 km (21.2 kph) +441m

Showing Fredo around a bit

Tuesday Nov 19, 2019 #

6 PM

Cycling 30:11 [1] 9.8 km (19.5 kph) +126m

To and from the track

Running warm up/down 8:00 [1] 1.5 km (5:20 / km) +15m 5:05 / km

Very rushed warm up

Running intervals 36:37 [4] 9.1 km (4:01 / km)

Ints: 10min tempo (3.1k) + 200, 400, 600, 800, 1k, 800, 600, 400, 200. Absoloutly cooked from teaching little kids how to orienteer all day, so was slower than usual. But got it done

Running warm up/down 6:49 [1] 1.2 km (5:41 / km)

Excuse of a cool down

Monday Nov 18, 2019 #

5 PM

Cycling 1:47:40 [1] 37.71 km (21.0 kph) +473m

Easy ride checking out some potential sprint maps with Fredo

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