Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nieuwy

In the 7 days ending Jan 14, 2017:

activity	#	time	miles		km		+m
Cycling	7	4:10:55	76.86	(18.4/h)	123.7	(29.6/h)	1100
Running	2	1:22:27	9.44	(8:44)	15.2	(5:25)	300
Orienteering	2	1:05:05	8.57	(7:35)	13.8	(4:43)	50
Total	10	6:38:27	94.88	(4:12)	152.7	(2:37)	1450

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Saturday Jan 14, 2017 #

5 AM

Cycling 34:54 [3] 17.0 km (29.2 kph) +45m
ahr:137 max:160

To work. Strong headwind this moning made it tough. A bit tired after staying up too late last night.

12 PM

Cycling 35:26 [3] 17.0 km (28.8 kph) +225m
ahr:146 max:175

Home from work. Tailwind for the way home which was nice.

Friday Jan 13, 2017 #

Event: Twilight Series Event 7 - Torrens Linear Prk Athelstone

5 PM

Cycling 48:08 [3] 21.7 km (27.0 kph) +290m

Decided to ride to orienteering because it wasn't too far and I didn't get to ride to work today. Also dropped in to the parents place both ways to pick up stuff. Was a bit disappointed when the event was 1km further than advertised.

22mins there 26 back.

C • Where was it suppose to be?... 3

6 PM

Orienteering race 42:49 [3] 8.7 km (4:55 / km) +50m 4:47 / km
ahr:171 max:179 shoes: Asics Gel Cumulus 18

Summer series at Athelstone.

Legs felt a bit tired from riding. Pretty happy with route choice, don't think I could've done it better. Tried to plan ahead which I didn't do on Wednesday. Had most of the course planned by the 3rd control. Couldn't seem to get any pace up tonight, even had to walk up a hill!

Wednesday Jan 11, 2017 #

6 PM

Running warm up/down 6:14 [3] 1.1 km (5:40 / km)
shoes: Asics Gel Cumulus 18

To the start.

Orienteering race 22:16 [4] 5.1 km (4:22 / km)
ahr:176 max:182 shoes: Asics Gel Cumulus 18

Sprint training at Semaphore Park/West Lakes.

I have run through this area on summer series courses before and it is very well suited to a sprint. Stefano did a great job with the map and course, very enjoyable. Bad route choice on the long leg and a little mistake at 21 where I missed the first street and almost got to 23 before turning around.

Tuesday Jan 10, 2017 #

5 AM

Cycling 29:23 [3] 17.0 km (34.7 kph) +45m

To work. Felt fast this morning, legs were still tired though.

2 PM

Cycling 35:11 [3] 17.0 km (29.0 kph) +225m

Home from work. Tail wind made it nice and quick.

Monday Jan 9, 2017 #

5 AM

Cycling 29:55 [3] 17.0 km (34.1 kph) +45m

To work. Thought about doing Anstey on the way in, but legs were a bit tired and I didn't get enough sleep.

2 PM

Cycling 37:58 [3] 17.0 km (26.9 kph) +225m

Home from work. Weatherzone said there would be SW winds, but it was actually a Northerly, so that wasn't very nice. Legs a bit tired.

Sunday Jan 8, 2017 #

8 AM

Running 1:16:13 [3] 14.1 km (5:24 / km) +300m 4:53 / km
ahr:150 max:181 shoes: Asics Gel Cumulus 18

Bridgewater run. Heysen trail out to Hahndorf and back up Silver rd and along the creek to finish. Did my usual push up Heysen rd past The Cedars (I like that road). Struggled a bit up Silver rd, I think the hills from yesterday caught up with me.

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