Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nieuwy

In the 7 days ending Jan 15, 2017:

activity	#	time	miles		km		+m
Cycling	7	4:10:55	76.86	(18.4/h)	123.7	(29.6/h)	1100
Orienteering	3	1:14:04	9.54	(7:46)	15.36	(4:49)	50
Running	2	1:14:03	8.14	(9:06)	13.1	(5:39)	425
Total	11	6:39:02	94.55	(4:13)	152.16	(2:37)	1575

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Sunday Jan 15, 2017 #

7 AM

Running 1:07:49 [3] 12.0 km (5:39 / km) +425m 4:48 / km
ahr:159 max:183 shoes: Asics Gel Cumulus 18

Cleland run. A bit of a hilly loop, but nice day for it. Feeling good coming up Sprigg rd so pushed a bit and went past Angus and Nick.

9 AM

Orienteering 8:59 [3] 1.56 km (5:46 / km)
ahr:154 max:166 shoes: Asics Gel Cumulus 18

All controls on the permanent course at Hazelwood Park. Nice area, but a bit small for a sprint.

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.

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