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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Fly'n

In the 7 days ending Jan 19, 2016:

activity # timemileskm+m
  Mt Biking3 5:07:00 36.48(7.1/h) 58.71(11.5/h) 1418
  Orienteering3 1:57:45 10.51(11:12) 16.91(6:58) 55249 /65c75%
  Running3 1:16:00 5.67(13:25) 9.12(8:20) 120
  Total7 8:20:45 52.65(9:31) 84.74(5:55) 209049 /65c75%

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WeThFrSaSuMoTu

Tuesday Jan 19, 2016 #

9 AM

Running warm up/down 10:00 intensity: (4:24 @1) + (5:26 @2) + (10 @3) 1.1 km (9:05 / km) +31m 7:58 / km
ahr:127 max:150 shoes: VJ Supra - 2nd

Warm Up. Wanaka.

Orienteering race 1:01:24 intensity: (2:18 @2) + (24:52 @3) + (32:14 @4) + (2:00 @5) ** 7.93 km (7:45 / km) +333m 6:24 / km
ahr:169 max:187 spiked:13/19c shoes: VJ Supra - 2nd

SOW Day 2 - Plantation. Wanaka. Course: Middle 5,6 km
Middle* (*Chris Forne Middle)
C • chris forne middle 1

Running warm up/down 15:00 [1] 0.95 km (15:47 / km) +5m 15:23 / km
ahr:110 max:128 shoes: Adidas Supernova Glide Boost 7

Cool Down. Wanaka.
Pushing Freddie around in Pram
6 PM

Running warm up/down 13:00 intensity: (6:20 @1) + (6:40 @2) 1.36 km (9:34 / km) +4m 9:25 / km
ahr:124 max:145 shoes: Adidas Supernova Glide Boost 7

Warm Up. Wanaka.

Orienteering race 16:40 intensity: (11 @1) + (9 @2) + (1:07 @3) + (12:41 @4) + (2:32 @5) ** 3.5 km (4:46 / km) +20m 4:38 / km
ahr:176 max:193 spiked:24/26c shoes: Adidas Supernova Glide Boost 7

SW Day 2 - Wanaka Schools. Wanaka. Course: Sprint 2,6 km
Sprint

Running warm up/down 7:00 intensity: (4:20 @1) + (2:40 @2) 0.73 km (9:35 / km) +1m 9:31 / km
ahr:119 max:139 shoes: Adidas Supernova Glide Boost 7

Cool Down. Wanaka.

Monday Jan 18, 2016 #

12 PM

Orienteering race 39:41 intensity: (7 @1) + (12 @2) + (5:41 @3) + (22:47 @4) + (10:54 @5) **** 5.48 km (7:14 / km) +199m 6:08 / km
ahr:177 max:189 spiked:12/20c shoes: VJ Supra - 2nd

SOW Day 1 - Matukituki West. Wanaka. Course: Middle 4,5 km 240 m
Middle

Saturday Jan 16, 2016 #

2 PM

Mt Biking 2:43:00 intensity: (49:35 @1) + (56:35 @2) + (47:54 @3) + (7:58 @4) + (58 @5) 29.65 km (10.9 kph) +866m
ahr:140 max:189 shoes: Giant Trance 2 - 2015

Long Ride with Neil. Vegas.

Friday Jan 15, 2016 #

7 PM

Mt Biking 1:02:00 intensity: (35:35 @1) + (16:34 @2) + (7:52 @3) + (1:53 @4) + (6 @5) 12.19 km (11.8 kph) +304m
ahr:130 max:182 shoes: Giant Trance 2 - 2015

Ride with Neil. Vegas.

Thursday Jan 14, 2016 #

7 PM

Running 31:00 intensity: (3:25 @1) + (23:20 @2) + (4:15 @3) 4.98 km (6:13 / km) +79m 5:46 / km
ahr:140 max:158 shoes: Adidas Supernova Glide Boost 7

Easy Jog. Vegas.

Wednesday Jan 13, 2016 #

6 PM

Mt Biking 1:22:00 intensity: (51:50 @1) + (24:33 @2) + (4:03 @3) + (1:34 @4) 16.87 km (12.3 kph) +248m
ahr:121 max:173 shoes: Giant Trance 2 - 2015

Easy Ride with Simon and Neil. Vegas.

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