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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AKey

In the 7 days ending Feb 9:

activity # timemileskm+m
  Running13 13:45:20 113.77(7:15) 183.09(4:30) 2364
  Orienteering1 1:41:01 11.68(8:39) 18.8(5:22) 550
  Cycling1 1:29:09 22.06(14.8/h) 35.5(23.9/h) 450
  S/C1 28:42
  Total14 17:24:12 147.51 237.39 3364

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MoTuWeThFrSaSu

Sunday Feb 9 #

1 PM

Orienteering long 1:41:01 [3] 18.8 km (5:22 / km) +550m 4:41 / km

Long O at Mt Franklin gorge with the fam + Hector. Went at a reasonable pace, got quite tired by the end

Saturday Feb 8 #

6 PM

Running 1:14:49 [3] 15.2 km (4:55 / km) +400m 4:21 / km

Finding hills around the river. Pushed a little on hills, both up and down

Running 1:14:49 [3] 15.2 km (4:55 / km) +309m 4:28 / km

Friday Feb 7 #

9 AM

Running 42:51 [2] 8.1 km (5:17 / km) +110m 4:57 / km

Easy loop

Running 42:51 [3] 8.1 km (5:18 / km) +108m 4:58 / km

6 PM

Running warm up/down 16:32 [1] 3.12 km (5:18 / km) +16m 5:10 / km

Running hills 30:19 [4] 7.2 km (4:13 / km) +250m 3:35 / km

8x pipe bride hills + lots of stair reps (up and down)

Running warm up/down 17:39 [1] 3.31 km (5:20 / km) +23m 5:09 / km

Thursday Feb 6 #

5 PM

Cycling 1:29:09 [2] 35.5 km (23.9 kph) +450m

Running 1:29:08 [3] 35.47 km (2:31 / km) +301m 2:25 / km

Wednesday Feb 5 #

8 AM

Running 45:19 [3] 8.65 km (5:14 / km) +39m 5:07 / km

9 AM

Running 45:19 [1] 8.65 km (5:14 / km) +73m 5:02 / km

Darebin-eaglemont loop
6 PM

Running warm up/down 19:55 [1] 3.5 km (5:41 / km) +43m 5:22 / km

Running intervals 42:06 [5] 12.26 km (3:26 / km)

Ints. 20x 1min(1min) + 6x strides. With Jensen on a grass track which was very nice for the legs :)

Running warm up/down 18:14 [1] 3.0 km (6:05 / km) +43m 5:40 / km

Running 18:12 [3] 3.0 km (6:04 / km) +19m 5:53 / km

Running 19:55 [3] 3.48 km (5:43 / km) +29m 5:29 / km

Tuesday Feb 4 #

7 AM

Running 1:00:00 [3] 11.57 km (5:11 / km) +170m 4:50 / km

8 AM

Running 1:00:00 [2] 11.56 km (5:11 / km) +185m 4:48 / km

Easy around river
6 PM

Running 42:20 [1] 8.6 km (4:55 / km) +90m 4:41 / km

Easy around eaglemont

Monday Feb 3 #

2 PM

Running 43:49 [1] 8.4 km (5:13 / km) +123m 4:52 / km

Good to be home. Easy loop around the river
6 PM

Running 10:36 [3] 2.37 km (4:29 / km) +10m 4:23 / km

7 PM

Running 10:37 [1] 2.36 km (4:30 / km) +23m 4:17 / km

Testing new shoes

S/C 28:42 [3]

K-D

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