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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: O-ing

In the 7 days ending Aug 27:

activity # timemileskm+m
  Cycling6 3:19:17 43.87(4:33) 70.6(2:49)
  Walk2 1:44:53 6.35(16:31) 10.22(10:16) 153
  Teering2 1:24:30 4.01(21:03) 6.46(13:05) 1203 /5c60%
  Core Stability3 45:00
  Rowing3 30:00 3.56(8:25) 5.74(5:14)
  Total9 7:43:40 57.8 93.02 2733 /5c60%
  [1-5]9 7:33:27
averages - weight:77.4kg

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MoTuWeThFrSaSu

Sunday Aug 27 #

11 AM

Teering race 38:32 intensity: (4:42 @0) + (33:50 @1) 3.16 km (12:12 / km) +49m 11:19 / km
ahr:79 max:90 shoes: ASICS Gel Nimbus 19

Aranda bushland. Really nice area. Struggled on gullies and fences. Had to push in to start early otherwise I would have frozen. As it was hands too cold to zip up top afterwards. 4 degrees at 1pm later.

Cycling 15:00 [3] 5.0 km (3:00 / km)

Windtrainer at home to get warm.

Saturday Aug 26 #

Cycling 45:00 [3] 18.2 km (2:28 / km)

Gym windtrainer

Core Stability 25:00 [3]

Rowing 10:00 [3] 1.88 km (5:19 / km)

Friday Aug 25 #

Cycling 44:17 [3] 17.0 km (2:36 / km)
max:151

Windtrainer at gym. Managed to raise heart rate over 150 for the first time in over a month.

Core Stability 10:00 [1]

Thursday Aug 24 #

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

Wind trainer at home. Two 25 minute sessions.

Wednesday Aug 23 #

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 #

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 #

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).

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