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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Georgia

In the 7 days ending Feb 23:

activity # timemileskm+m
  Road cycling3 6:23:39 101.26(3:47) 162.97(2:21) 1461
  Rogaine1 2:54:56 7.31(23:57) 11.76(14:53) 1026
  Kayaking2 2:16:23 11.37(12:00) 18.3(7:27)
  Run3 2:16:18 15.63(8:43) 25.15(5:25) 280
  Mountain Biking1 48:16 5.15(9:23) 8.28(5:50) 241
  Orienteering1 39:48 2.69(14:49) 4.32(9:12)
  Total10 15:19:20 143.4(6:25) 230.78(3:59) 3008

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Saturday Feb 23 #

8 AM

Road cycling 3:32:29 intensity: (6:33 @1) + (13:51 @2) + (2:44:21 @3) + (27:44 @4) 98.63 km (2:09 / km) +890m 2:04 / km
ahr:154 max:176

Long ride out towards Mot and Mapua with Pat, Matt, Theo. Was feeling strong. Last weekend of training before godzone....or was it the first weekend?

Friday Feb 22 #

6 AM

Kayaking 1:11:09 intensity: (49:18 @1) + (9:14 @2) + (11:56 @3) + (20 @4) + (21 @5) 9.97 km (7:08 / km)
ahr:123 max:200

Ladies paddle with some intervals. Good session.
5 PM

Run 36:49 intensity: (1:26 @1) + (1:57 @2) + (28:47 @3) + (4:25 @4) + (14 @5) 7.16 km (5:09 / km) +87m 4:51 / km
ahr:154 max:180

Thursday Feb 21 #

Note
(rest day)

Wednesday Feb 20 #

7 AM

Kayaking 1:05:14 intensity: (1:04:51 @1) + (12 @2) + (11 @3) 8.33 km (7:50 / km)
ahr:103 max:151

Paddle with Megan. Got dominated by the tide on the return!
1 PM

Road cycling 1:50:30 intensity: (38:59 @1) + (42:35 @2) + (28:56 @3) 48.54 km (2:17 / km) +457m 2:10 / km
ahr:133 max:162

5 PM

Road cycling 22:21 intensity: (10:17 @1) + (10:17 @2) + (1:47 @3) 7.76 km (2:53 / km) +27m 2:50 / km
ahr:127 max:163

Orienteering 39:48 intensity: (9:30 @1) + (3:49 @2) + (8:27 @3) + (17:39 @4) + (23 @5) 4.32 km (9:12 / km)
ahr:152 max:179

Tahunanui. Awesome summer event. Proper middle distance style in the sand dunes.

Road cycling 38:19 intensity: (18:29 @1) + (6:29 @2) + (13:21 @3) 8.03 km (4:46 / km) +88m 4:31 / km
ahr:130 max:163

Tuesday Feb 19 #

5 PM

Run 55:35 intensity: (2:14 @1) + (7:15 @2) + (45:28 @3) + (38 @4) 10.21 km (5:27 / km) +106m 5:11 / km
ahr:149 max:173

Run with Matt, Pat and Ash around the streets. No rain = no tracks still.

Monday Feb 18 #

Note
(injured)

Got splinter cut out of my knee this afternoon. Satisfying amount of crap expelled. No paddling tonight as need to keep it dry. Hope it heals up quick.
12 PM

Run 43:54 intensity: (10:29 @1) + (4:54 @2) + (28:28 @3) + (3 @4) 7.78 km (5:38 / km) +86m 5:21 / km
ahr:143 max:173

12:10 run. Legs a bit sore.

Sunday Feb 17 #

10 AM

Rogaine 2:54:56 intensity: (54:08 @1) + (29:56 @2) + (1:20:20 @3) + (9:57 @4) + (35 @5) 11.76 km (14:53 / km) +1026m 10:21 / km
ahr:139 max:186

Rainbow rogaine with Megan. A great place for a run around and good performance from all of the Sowman St household.
4 PM

Mountain Biking 48:16 intensity: (6:02 @1) + (7:44 @2) + (26:17 @3) + (8:13 @4) 8.28 km (5:50 / km) +241m 5:05 / km
ahr:148 max:176

Ride with Pat in the evening to make the most of open tracks before going back to Nelson. Loving the new bike.

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