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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nieuwy

In the 7 days ending Jan 21, 2017:

activity # timemileskm+m
  Cycling6 3:30:22 63.38(18.1/h) 102.0(29.1/h) 810
  Running3 2:16:50 15.5(8:50) 24.95(5:29) 803
  Orienteering4 1:17:37 8.76(8:52) 14.09(5:31) 242
  Total12 7:04:49 87.64(4:51) 141.04(3:01) 1855

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Saturday Jan 21, 2017 #

5 AM

Cycling 31:49 [3] 17.0 km (32.1 kph) +45m

To work. Legs still tired, so just took it easy. Almost killed by a taxi who didn't see me.
12 PM

Cycling 40:49 [3] 17.0 km (25.0 kph) +225m

Home from work. A bit stuffed and couldn't be bothered about riding fast. A bit disapointed about missing out on Pewsey Vale today.
C • You can go to Goolwa next weekend! 2

Friday Jan 20, 2017 #

Event: Twilight Series Event 8 - Kingston Park - Marino
 
6 PM

Orienteering race 49:57 [4] 9.03 km (5:32 / km) +242m 4:53 / km
ahr:161 max:175 shoes: Asics Gel Cumulus 18

Summer series at Kingston Park/Marino

Legs did not feel good when I started, very stiff and crap from last night. Thought I would take it a bit easier because of this. Felt a bit better as I was going around, so went a bit faster. I was expecting climb and I got it, but I also got off tracks in scratchy stuff which I didn't expect and was not fun! Couldn't work out a better way to get everything, there was probably a shorter route, but I tried to save as much height as I could.

Thursday Jan 19, 2017 #

3 PM

Note

Plasma donation

Bp 141/79 Hb 148 HR 59
6 PM

Orienteering 5:00 [3] 1.0 km (5:00 / km)
shoes: Asics Gel Sonoma 2

Sprint punch training. 10 controls in any order to get the fastest time, then head to head finals. I just pipped Nick for 3rd.

Running tempo 32:41 [5] 6.95 km (4:42 / km) +108m 4:22 / km
ahr:175 max:184 shoes: Asics Gel Sonoma 2

Nopeet loop at Belair. Hot and very dehydrated when I started. Started too fast and by the hill was stuffed. Took it pretty easy from there, only really pushing in the last km. A bit surprised I still managed the time I did.

Wednesday Jan 18, 2017 #

5 AM

Cycling 31:31 [3] 17.0 km (32.4 kph) +45m

To work.
4 PM

Cycling 39:24 [3] 17.0 km (25.9 kph) +225m

Home from work. Motorists were better today. SE wind made GJ rd tough. A bit tired from too much work.
6 PM

Orienteering 13:41 [3] 2.5 km (5:28 / km)
shoes: Asics Gel Cumulus 18

Fun mobile-o training at SE parklands where 2 people have a phone and 1 map, one stays at the start with the map and directs the other person to the controls. I was paired with Jack and he went out first. I did better than I thought at directing him and he only got lost once. It was much easier for me having seen the map even though it was a different course. We managed to win by 6 mins!

Tuesday Jan 17, 2017 #

6 PM

Running 36:20 [3] 6.0 km (6:03 / km) +270m 4:57 / km
shoes: Asics Gel Sonoma 2

Morialta

40 degrees today, so we just went up to first falls, then Giants (Batman) Cave, and 3 times from the junction up to Kookaburra rock lookout. Stuffed!

Monday Jan 16, 2017 #

5 AM

Cycling 30:51 [3] 17.0 km (33.1 kph) +45m

To work. Nice cool morning.
4 PM

Cycling 35:58 [3] 17.0 km (28.4 kph) +225m

Home from work. A bit hot for it and had a northerly. I think Adelaide motorists have had enough of cyclists already, because I got more beeps than I have for a long time today.

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.

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