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Training Log Archive: Nieuwy

In the 7 days ending Mar 5, 2017:

activity	#	time	miles		km		+m
Cycling	7	4:17:27	76.62	(17.9/h)	123.3	(28.7/h)	1149
Orienteering	4	1:10:41	9.07	(7:47)	14.6	(4:50)	120
Running	3	59:35	5.9	(10:06)	9.5	(6:16)	280
Total	13	6:27:43	91.59	(4:14)	147.4	(2:38)	1549

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Sunday Mar 5, 2017 #

10 AM

Running warm up/down 10:00 [3] 1.8 km (5:33 / km)
ahr:143 max:165 shoes: Adidas Adizero Pro

Warm up around the oval including 1 slow try at the punching challenge.

11 AM

Orienteering race 19:31 [5] 4.2 km (4:39 / km) +26m 4:30 / km
ahr:177 max:190 shoes: Adidas Adizero Pro

SA Sprint Champs at Trinity College

Had to work on rego, so didn't get to run with everyone else. Was doing well and planning ahead at the start, but didn't see a fence on the exit of 3 and got stuck, then went the long way to 4 after that and lost 15 - 20 secs. A few other little things not reading the map properly, but that was the biggest. Felt like I slowed in the 2nd half and my km splits show that. Just ran out of energy.

Saturday Mar 4, 2017 #

7 AM

Cycling 52:48 [3] 21.3 km (24.2 kph) +339m
ahr:125 max:180

No work today, so did Anstey Hill. Got a puncture going up the hill, so changed the tube. Then 2 mins later got another flat, the valve must have broken when I was pumping it up. So had to put a patch on the first one, which worked well and stayed up.

Legs felt a bit tired, so didn't push very hard and they seem to feel better after.

Friday Mar 3, 2017 #

5 AM

Cycling 31:00 [3] 17.0 km (32.9 kph) +45m

To work. A bit tired this morning.

2 PM

Cycling 40:00 [3] 17.0 km (25.5 kph) +225m

Home from work. Headwind made it slow.

8 PM

Orienteering 14:20 [5] 3.1 km (4:37 / km) +13m 4:32 / km
ahr:170 max:181 shoes: Asics Gel Cumulus 18

Sprint night o training in the South Parklands

Really fun course. Legs were a bit tired after riding today, so had no pace to get past Stefano.

9 PM

Orienteering 14:41 [5] 3.2 km (4:35 / km) +13m 4:30 / km
ahr:173 max:183 shoes: Asics Gel Cumulus 18

2nd course

Wednesday Mar 1, 2017 #

6 PM

Running 6:00 [3] 1.0 km (6:00 / km)
shoes: Asics Gel Cumulus 18

Warm up around the lake

Orienteering race 9:34 [5] 1.7 km (5:38 / km) +29m 5:11 / km
ahr:172 max:184 shoes: Asics Gel Cumulus 18

Sprint Qual at Flinders Uni

Tried to go left around the green at 2 and got stuck and lost about 40 seconds. Stefano caught me here and was with him for most of the rest, except he had the different splits. Rest of the course was fine, although should've gone left to the finish to avoid the stairs.

Orienteering race 12:35 [5] 2.4 km (5:15 / km) +39m 4:51 / km
ahr:176 max:184 shoes: Asics Gel Cumulus 18

A Final

Somehow managed to finish half a second in front of Bridget in the heat, so I got last start.

Didn't see the passage through the middle to 2, so lost time there and missed the same one to 4, so lost more time. Found it to 7, yay! Going to 9 I was reading the next leg and missed the path and had to go around and lost 20 seconds. On the splits I was 4th at 9, but pushed hard on the last couple of controls and ended up 2nd.

Tuesday Feb 28, 2017 #

5 AM

Cycling 27:43 [3] 17.0 km (36.8 kph) +45m

To work. Felt good and Easterly made it quite fast.

2 PM

Cycling 38:04 [3] 17.0 km (26.8 kph) +225m

Home from work. So hot! A bit tired, but otherwise felt ok.

6 PM

Running 43:35 [4] 6.7 km (6:30 / km) +280m 5:23 / km
shoes: Asics Gel Cumulus 18

Morialta

Warm up to first falls and back to the top carpark, then 5x hill reps of the loop just above the carpark. I was stuffed and could hardly get up the hills.

Monday Feb 27, 2017 #

5 AM

Cycling 31:13 [3] 17.0 km (32.7 kph) +45m

To work

2 PM

Cycling 36:39 [3] 17.0 km (27.8 kph) +225m

Home from work. A bit hot.

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