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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: phatmax

In the 7 days ending Apr 21:

activity # timemileskm+m
  running6 3:39:00 27.78(7:53) 44.7(4:54)
  Exercise class3 1:25:00
  orienteering1 55:30 4.66(11:55) 7.5(7:24) 28020 /22c90%
  Total6 5:59:30 32.44 52.2 28020 /22c90%

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Friday Apr 20 #

running warm up/down 24:30 [3] 5.0 km (4:54 / km)
shoes: Asics DS trainer 21

To and from Fearon as a warm up/warm down

running intervals 8:00 [5] 2.5 km (3:12 / km)
shoes: Asics DS trainer 21

Exercise class 30:00 [3]

Body weight and medicine ball

Thursday Apr 19 #

running 46:20 [3] 9.7 km (4:47 / km)
shoes: Kayano 24

Overnight trip to Perth, so run along the Swan River, very pleasant

Exercise class 20:00 [3]

Hotel gym post run

Wednesday Apr 18 #

running 43:30 [3] 8.5 km (5:07 / km)
shoes: Asics DS trainer 21

Felt sluggish this morning, and still a bit sore in the abductors. Skipped the planned inclines and settled for a gentle run

Tuesday Apr 17 #

running 50:20 [3] 10.0 km (5:02 / km)
shoes: Kayano 24

A bit of DOMS in the abductors after yesterday's exercise session.

Monday Apr 16 #

running 34:20 [3] 7.0 km (4:54 / km)
shoes: Asics DS trainer 21

Warm up run to The Strand and warm down run home. Legs felt a bit tired this morning, particularly on the way home

Exercise class 35:00 [3]

Sunday Apr 15 #

running warm up/down 12:00 [2] 2.0 km (6:00 / km)
shoes: New integrators

Warm up jog, and then warm down

orienteering race 55:30 [4] *** 7.5 km (7:24 / km) +280m 6:14 / km
spiked:20/22c shoes: New integrators

State series at Mt Lofty. New area, predominately spur gully, with scattered rock features. Only 2 small misses, but a bit rusty on bush Nav. Clean through the first 3, then stopped a bit short heading down the side of the spur to 4, quickly realised it was the next set of rocks and went on. Maybe 30 seconds. Ran well through 5 to 10. Careful on 11, going back up the hill to avoid the green, but no issues. Out of the green to 12 and good through to 15, then was a bit slow to 16, when the small gully before the control looked bigger than ii was mapped. Slowed to check. Then it was straight forward to the end.

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