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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: devil

In the 7 days ending Aug 11, 2012:

activity # timemileskm+m
  Orienteering2 3:00:53 12.03(15:02) 19.36(9:21) 503
  Cycling1 2:45:00 52.82(3:07) 85.0(1:56)
  Running3 1:58:36 15.77(7:31) 25.38(4:40) 116
  Bilbys warm up1 21:16 1.26(16:50) 2.03(10:28) 1
  Total6 8:05:45 81.88(5:56) 131.77(3:41) 620
  [1-5]6 7:24:54

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Saturday Aug 11, 2012 #

Cycling long 2:45:00 [3] 85.0 km (1:56 / km)

Bilbys ride, for the first time in a while. Not a very big bunch today for the wamboin loop. A bit of a windy old day, especially on the way back down the federal highway where we caught the sleep-in bunch who were going very slowly, when we went past they hitched on the back of us. Lazy coffee at rainbow dreams after

Thursday Aug 9, 2012 #

7 AM

Orienteering 1:33:19 [3] 7.96 km (11:43 / km) +182m 10:31 / km
shoes: brooks cascadia

A morning run on aranda hill, checking control sites for saturday event next weekend. Was a good job I did as there were a couple of missing termies and a few other dodgy sites. Not as cold as I'd expected based on the forecast of snow for today.
6 PM

Running warm up/down 8:17 [3] 1.5 km (5:31 / km) +16m 5:14 / km
shoes: Kayano 17

Running intervals 22:12 [4] 5.45 km (4:04 / km) +74m 3:49 / km
shoes: Kayano 17

BIlbys thursday intervals, just did 4x gate to gate running with jack. Started out fairly steady but lifted a bit at the end. It was a lot colder than this morning.

Running warm up/down 8:16 [3] 1.68 km (4:56 / km) +25m 4:35 / km
shoes: Kayano 17

A couple of easy bike paths for the warm down.

Tuesday Aug 7, 2012 #

6 PM

Bilbys warm up warm up/down 21:16 [3] 2.03 km (10:28 / km) +1m 10:26 / km
shoes: X-talon 190

Good to see Gary back from holidays - but the warmup was back to long again

Running intervals 34:58 [0] 8.61 km (4:04 / km) +1m 4:03 / km
shoes: X-talon 190

A bit of a different set, 1x 3km time trial followed by 6x600(200). 10.21 for the 3km and about 2.10s for the 600s (which I was doing at a slightly easier pace). It was a cold evening, so ended up putting a beanie on for the 600s

Running warm up/down 5:53 [0] 1.13 km (5:12 / km)
shoes: X-talon 190

Standard big lap

Monday Aug 6, 2012 #

6 PM

Running 39:00 [3] 7.0 km (5:34 / km)
shoes: Kayano 17

Evening run on the ridge, was ok once I warmed up a bit.

Sunday Aug 5, 2012 #

10 AM

Orienteering 1:27:34 [3] 11.4 km (7:41 / km) +321m 6:44 / km
shoes: Oroc 340

ACT classic at wild cattle flats. I underestimated how long it would take to drive there, so arrived just in time to put my shoes on and head to the start. Made a complete mess of 3 and after that slowed down a bit and it turned into a long run although I was orienteering a lot better towards the end.

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