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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: devil

In the 7 days ending Dec 22, 2012:

activity # timemileskm+m
  Running4 3:07:21 22.36(8:23) 35.98(5:12) 544
  Cycling1 2:25:00 46.6(3:07) 75.0(1:56)
  Orienteering1 36:42 4.47(8:13) 7.19(5:06) 196
  Bilbys warm up1 29:20 1.35(21:40) 2.18(13:28) 2
  Total6 6:38:23 74.78(5:20) 120.35(3:19) 742

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Saturday Dec 22, 2012 #

Cycling 2:25:00 [3] 75.0 km (1:56 / km)

Bilbys ride, actually quite a few people riding today with about a dozen in the medium/long group. A cotter-urriara loop which was quite solid most of the way. I should really have done condor creek as well, but would have been doing it solo. Coffee at the rainbow dream afterwards along with a burger, which is allowed as there's no bacon there.

Friday Dec 21, 2012 #

12 PM

Running 30:59 [2] 5.43 km (5:42 / km) +43m 5:29 / km
shoes: inov8 roadX 255

Lunchtime ACTrun from the boathouse to uni house via some sculptures, only black hole and plastic running with locarb and stuey on mountain bikes. Then sat in the shade at uni house for a few buckets of chips and the highlights and lowlights of the year. Time includes extra 10 mins to and from csiro.

Thursday Dec 20, 2012 #

6 PM

Running warm up/down 6:17 [3] 0.83 km (7:35 / km) +1m 7:32 / km
shoes: Salomon s-lab sense

Running intervals 22:07 [4] 5.67 km (3:54 / km) +1m 3:54 / km
shoes: Salomon s-lab sense

Bilbys at UC ovals with gary, guy and emily. Everyone was lazy so we did 10x ~400m, still warm but not too bad. Legs stuffed from orienteering last night

Running warm up/down 8:00 [3] 1.23 km (6:29 / km)
shoes: Salomon s-lab sense

Wednesday Dec 19, 2012 #

6 PM

Orienteering race 36:42 [4] 7.19 km (5:06 / km) +196m 4:30 / km
shoes: brooks cascadia

Summer series at campbell, too hot for me this evening so was struggling after the first control. Took a while to find 7 in the thick bit and got lucky with a few other controls. Some not so good route choices on the street legs too.

Looked at the splits today, had the fastest split on 5-6, that doesn't happen very often

Tuesday Dec 18, 2012 #

6 PM

Bilbys warm up warm up/down 29:20 [2] 2.18 km (13:28 / km) +2m 13:24 / km
shoes: Gel fuji racer

Good old bilbys warmup.....

Running intervals 27:54 [4] 6.74 km (4:08 / km) +2m 4:08 / km
shoes: Gel fuji racer

Intervals tonight were big laps followed by efforts on the long edges with short edge recoveries. I set out on the x long of 4 of each but a combination of heat and not fully recovered legs meant I stopped after 4 big laps and one of the long side efforts. Slowed all the way through the set.

Running 5:18 [3] 0.98 km (5:25 / km) +4m 5:19 / km
shoes: Gel fuji racer

A bit of a lazy big lap warm down cutting all the corners

Sunday Dec 16, 2012 #

8 AM

Running 1:26:46 [3] 15.1 km (5:45 / km) +493m 4:56 / km
shoes: kayano 17

I had been thinking about doing the 10km tour de ridges, but wasn't that excited about it or getting up early, plus there are a few niggles still from kepler. So just went and did the usual majura-ainslie, there seemed to be even less pines left in the pines this week. Was getting quite warm by the time I got up ainslie so was glad of a drink there. Very easy pace today with no surges.

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