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Training Log Archive: Jon X

In the 7 days ending Apr 15, 2017:

activity # timemileskm+mload
  Running5 3:11:35 22.46(8:32) 36.14(5:18) 546599.4
  Road biking2 2:43:15 31.17(5:14) 50.16(3:15) 672478.1
  Orienteering2 1:32:11 7.05(13:04) 11.35(8:07) 247541.4
  Total6 7:27:01 60.68(7:22) 97.65(4:35) 14651618.8

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SuMoTuWeThFrSa

Saturday Apr 15, 2017 #

10 AM

Running warm up/down 8:27 intensity: (3:10 @1) + (5:06 @2) + (11 @3) 1.11 km (7:37 / km) +37m 6:33 / km
ahr:103 max:125 shoes: VJ Falcon Aug 2015

Orienteering race 1:14:27 intensity: (16 @1) + (14:28 @2) + (23:41 @3) + (31:22 @4) + (4:40 @5) 8.09 km (9:12 / km) +225m 8:05 / km
ahr:133 max:152 shoes: VJ Falcon Aug 2015

Oceania Long Champs, M50
5th place today, a long way back on Bill in 1st (56:59) and Martin in 2nd (63mins).
Cool varied terrain with lots of 'cutty grass' (low-via head high pampas grass) in places.

Long - Course Course 6 - Splits

Friday Apr 14, 2017 #

Event: Oceania Championships 2017
 
2 PM

Running warm up/down 15:35 intensity: (49 @1) + (10:13 @2) + (3:33 @3) + (1:00 @4) 3.05 km (5:07 / km) +19m 4:58 / km
ahr:119 max:139 shoes: Black Inov8 Apr17

Orienteering race 17:44 intensity: (13 @1) + (10 @2) + (35 @3) + (6:27 @4) + (10:19 @5) 3.26 km (5:26 / km) +22m 5:16 / km
ahr:147 max:160 shoes: Black Inov8 Apr17

Oceania Sprint Champs, M50
4th place, winner Martin W 15:51
2nd Bill 16:08, 3rd Al C-W 16:45

Running okay but scrappy in the middle part plus ran to wrong control at #11 costing 20-25sec. Then tried to go from 21 back to 18 and lost another 40-45sec. Hmmmm.

Running warm up/down 15:38 intensity: (22 @1) + (9:40 @2) + (5:36 @3) 2.85 km (5:29 / km) +30m 5:12 / km
ahr:121 max:132 shoes: Black Inov8 Apr17


Sprint - Course - 5 - Splits

Thursday Apr 13, 2017 #

Note
(rest day)

Bundanoon-Sydney-Auckland

Wednesday Apr 12, 2017 #

10 AM

Road biking 1:20:01 intensity: (32:00 @1) + (39:28 @2) + (8:33 @3) 31.15 km (2:34 / km) +480m 2:23 / km
ahr:105 max:133

With Huw, down to the Bradman Museum at Bowral.
5 PM

Running 51:22 intensity: (56 @1) + (15:59 @2) + (15:57 @3) + (15:19 @4) + (3:11 @5) 10.65 km (4:49 / km) +163m 4:29 / km
ahr:129 max:153 shoes: Brooks Ghost 7

A bit tired but thought I should get a Moneghetti session in whilst in Australia...

Tuesday Apr 11, 2017 #

5 PM

Running 55:44 intensity: (4:08 @1) + (32:31 @2) + (14:37 @3) + (3:48 @4) + (40 @5) 10.31 km (5:24 / km) +150m 5:02 / km
ahr:120 max:149 shoes: Brooks Ghost 7

Back into the national park, Echo Point, Lovers Walk, Bonnie View, and Beauchamp Cliffs today.

Monday Apr 10, 2017 #

3 PM

Road biking 1:23:14 [3] 19.01 km (4:23 / km) +192m 4:10 / km

Tourism tootle with MC

Running 44:49 intensity: (3:36 @1) + (35:23 @2) + (3:42 @3) + (2:08 @4) 8.17 km (5:29 / km) +147m 5:02 / km
ahr:114 max:142 shoes: Brooks Ghost 7

Into the National Park for a quick loop before dark.

Sunday Apr 9, 2017 #

Note
(rest day)

Arriving in Sydney in the evening.

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