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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: O-ing

In the 7 days ending Sep 20:

activity # timemileskm+mload
  Teering3 1:26:50 8.51(10:12) 13.69(6:21) 21532 /36c88%41.8
  Cycling1 1:01:01 18.89(3:14) 30.41(2:00) 23822.5
  Total4 2:27:51 27.4(5:24) 44.1(3:21) 45332 /36c88%64.2
  [1-5]4 2:27:22

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MoTuWeThFrSaSu

Sunday Sep 20 #

9 AM

Teering race 25:13 intensity: (9 @1) + (13 @2) + (4:37 @3) + (20:14 @4) 4.41 km (5:43 / km) +40m 5:28 / km
ahr:141 max:153 shoes: Mizuno Wave Rider 21

Charles Weston PS. Easier, longer course than yesterday, but made quite a few mistakes. Didn't turn for 6 (10 secs), went to the wrong control for 11, but checked the code so OK ( ), didn't see the other gate for 12-13, so went the long? way ( ), almost ran past 18 ( ), wrong side of green for 24 ( )and long way around for 25 ( ). Probably could have leaned over the wall for 28 too ( ).

Running speed isn't quite there yet: my 3 slowest splits were across the oval. R hip is still quite sore after runs, as it was today.

Saturday Sep 19 #

10 AM

Teering race 22:25 intensity: (2 @1) + (22 @2) + (4:45 @3) + (15:54 @4) + (1:22 @5) *** 3.74 km (6:00 / km) +35m 5:44 / km
ahr:145 max:174 spiked:24/25c shoes: Inov8 XTalon 212

Cork Oaks, Mod1. Managed to crack the top 20 of 94 finishers. Some big names among the 10 mps. Good fun course, Marty did 15:26. Winsplits reckons I lost time at 6 (-6 secs), 8 (-5 secs), 10 (-4 secs), 14 (-4secs), 24 (-6 secs) and the finish (-3 secs). 6 and 8 were uphill and I was baulked at 10. I thought I did 14 OK in 23 seconds, not sure how loads did it in 14, or Marty with 11. 24, OK maybe I didn't find the best way through the green. For the finish I was preserving the actual sprint glycogen for tomorrow.
The one control I thought I might have lost time (10 secs?) on was 15 as I could have gone straighter.

Wednesday Sep 16 #

12 PM

Teering 39:12 intensity: (29 @0) + (20 @1) + (1:28 @2) + (6:22 @3) + (28:25 @4) + (2:08 @5) *** 5.55 km (7:04 / km) +140m 6:17 / km
ahr:144 max:184 spiked:8/11c shoes: Inov8 XTalon 212

Mt Painter. Had to stop and search for 3 (30s), 4 (15s) and especially 6 (1 min), so not a very clean run.

Tuesday Sep 15 #

2 PM

Cycling 1:01:01 intensity: (4:02 @1) + (20:06 @2) + (28:09 @3) + (8:44 @4) 30.41 km (2:00 / km) +238m 1:56 / km
ahr:125 max:151

First magpie attack of the season. A sneak attack, just one swoop from behind, no noise or contact.

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