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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Georgia

In the 7 days ending Dec 2:

activity # timemileskm+m
  Kayaking4 5:12:44 21.4 34.43 95
  Road cycling1 3:20:27 57.23(3:30) 92.1(2:11) 720
  Rogaine1 2:43:09 9.07(17:59) 14.6(11:10) 266
  Dragon boating/Waka Ama2 1:55:55 8.86(13:05) 14.27(8:08) 52
  Run1 49:13 5.4(9:07) 8.68(5:40) 178
  Orienteering1 27:43 2.68(10:21) 4.31(6:26) 74
  Total9 14:29:11 104.64 168.4 1384
  [1-5]8 13:43:44

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Saturday Dec 2 #

8 AM

Kayaking 2:11:23 intensity: (8:31 @1) + (24:11 @2) + (47:10 @3) + (10:07 @4) + (41:24 @5) 15.57 km (8:26 / km) +37m 8:20 / km
ahr:165 max:211

Whanganui inlet in my ski then hypernova. Some suffering from other parties so didn't get to explore the rivers
12 PM

Rogaine 2:43:09 intensity: (58 @1) + (7:08 @2) + (1:02:40 @3) + (1:14:11 @4) + (18:12 @5) 14.6 km (11:10 / km) +266m 10:14 / km
ahr:166 max:201

With David. Such an awesome area for a rogaine. Went pretty well but too fast and back early just behind Pat and Martin who had the same score (copied us!). Potential for more in this area.

Calf ok and fit for 90min running. Then blew a bit.

Thursday Nov 30 #

6 AM

Kayaking 59:33 intensity: (5:37 @1) + (46:45 @2) + (4:04 @3) + (39 @4) + (2:28 @5) 8.95 km (6:39 / km) +37m 6:31 / km
ahr:137 max:196

Morning paddle. Nice and calm so I wasn't too scared.

Wednesday Nov 29 #

Kayaking 45:00 [0]

Pool session with Megan. Pretty consistently getting the roll now. Tried to learn on the other side with no instruction which was an amusing failure.
12 PM

Run 49:13 intensity: (1:12 @1) + (3:46 @2) + (31:25 @3) + (12:46 @4) + (4 @5) 8.68 km (5:40 / km) +178m 5:09 / km
ahr:156 max:179

Lunch run. Was going ok but calf started hurting again toward the end. Maybe it is time for new shoes? Or something else is not quite right. Will try some stretching/.

Tuesday Nov 28 #

6 PM

Dragon boating/Waka Ama 58:01 intensity: (55:48 @1) + (2:08 @2) + (5 @3) 7.25 km (8:00 / km) +20m 7:54 / km
ahr:107 max:142

Spending a lot of time on the water these days. Waka is going to have to get dropped soon.

Monday Nov 27 #

5 PM

Kayaking 1:16:48 intensity: (7:13 @1) + (28:26 @2) + (11:17 @3) + (2:04 @4) + (27:48 @5) 9.91 km (7:45 / km) +21m 7:40 / km
ahr:153 max:199

Sunday Nov 26 #

7 AM

Dragon boating/Waka Ama 57:54 intensity: (20 @0) + (27:11 @1) + (16:19 @2) + (14:03 @3) + (1 @4) 7.02 km (8:15 / km) +32m 8:04 / km
ahr:127 max:166

Turns training
12 PM

Orienteering 27:43 intensity: (7 @0) + (17 @1) + (31 @2) + (14:01 @3) + (12:47 @4) 4.31 km (6:26 / km) +74m 5:55 / km
ahr:162 max:176

Relay at Black Hill. Unfortunately one of the red courses was a bit easy and I got that one which was less than ideal given our team makeup....o well still a good run around in a nice location.

Road cycling 3:20:27 intensity: (14:10 @1) + (34:21 @2) + (1:58:33 @3) + (29:56 @4) + (3:27 @5) 92.1 km (2:11 / km) +720m 2:06 / km
ahr:150 max:198

Group ride home with the Pat, Brent, Dave, Ed, Martin and Meg. Second stop for the day at the Wakefield bakery on the way home. Quite a hot day but ok when riding.

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