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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: O-ing

In the 7 days ending Aug 24, 2017:

activity # timemileskm+mload
  Walk4 3:03:47 10.96(16:46) 17.65(10:25) 21036.9
  Teering2 1:36:59 3.93(24:41) 6.32(15:20) 10311 /14c78%18.2
  Cycling3 1:35:00 18.89(5:02) 30.4(3:08)38.0
  Rowing2 20:00 2.4(8:21) 3.86(5:11)8.0
  Core Stability1 10:002.0
  Total9 6:45:46 36.18 58.22 31311 /14c78%103.0
  [1-5]9 6:31:49
averages - weight:77.3kg

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Thursday Aug 24, 2017 #

Cycling 50:00 [3] 16.0 km (3:08 / km)

Wind trainer at home. Two 25 minute sessions.
C • Great progress 2

Wednesday Aug 23, 2017 #

3 AM

Rowing 10:00 [3] 1.88 km (5:18 / km)

Cycling 30:00 [3] 11.4 km (2:38 / km)

Windtrainer at the physio. A breakthrough - high seat, clipped in and can finally pedal front ways. A struggle at first but no twinges after the first couple of minutes.
12 PM

Teering race 45:58 intensity: (4:41 @0) + (41:06 @1) + (11 @2) *** 3.3 km (13:56 / km) +71m 12:34 / km
ahr:86 max:113 spiked:3/5c weight:77.4kg (injured) shoes: ASICS Gel Nimbus 19

Remembrance Park (Mt Ainslie). Orange 3. Quite a few stumbles on the fallen branches.

Tuesday Aug 22, 2017 #

11 AM

Walk 1:05:14 intensity: (36 @0) + (1:02:55 @1) + (1:43 @2) 6.13 km (10:39 / km) +118m 9:43 / km
ahr:93 max:122 shoes: ASICS Gel Nimbus 19

Majura foothills. Slower today, so went for a bit longer and may have overdone it. 11,600 steps today.

Monday Aug 21, 2017 #

Rowing 10:00 [3] 1.97 km (5:04 / km)

Cycling 15:00 [3] 3.0 km (5:00 / km)

Windtrainer - mostly backwards, some rocking back and forward and 2 pedal strokes forwards.

Core Stability 10:00 [1]

At physio.
10 AM

Walk 39:39 intensity: (14 @0) + (39:25 @1) 4.09 km (9:41 / km) +35m 9:17 / km
ahr:90 max:97 (injured) shoes: ASICS Gel Nimbus 19

Watson triangle, clockwise this time. Knee better than yesterday, and broke the 10 min/km barrier. One magpie fly-by near the school bike route (2km mark).

Sunday Aug 20, 2017 #

11 AM

Walk 46:29 intensity: (13 @0) + (45:55 @1) + (12 @2) + (9 @3) 4.63 km (10:02 / km) +33m 9:42 / km
ahr:89 max:132 weight:77.2kg shoes: ASICS Gel Nimbus 19

Watson triangle. 8300 steps today. L knee basically sore all the way.
C • Good pace 2

Saturday Aug 19, 2017 #

11 AM

Teering 51:01 intensity: (7:47 @0) + (43:14 @1) *** 3.02 km (16:53 / km) +32m 16:02 / km
ahr:78 max:108 spiked:8/9c shoes: ASICS Gel Nimbus 19

Stromlo West. Orange 3. Coped OK with rough terrain, although very slow with any obstacles (stones, branches, brambles, creeks, fence). 7880 steps.

Friday Aug 18, 2017 #

1 PM

Walk 32:25 intensity: (26 @0) + (31:41 @1) + (18 @2) 2.79 km (11:37 / km) +25m 11:07 / km
ahr:91 max:115 shoes: ASICS Gel Nimbus 19

Improving. First knee "collapse" after 2.5km. 6163 steps.

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