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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nieuwy

In the 7 days ending Apr 2, 2017:

activity # timemileskm+m
  Orienteering2 3:14:22 8.07(24:05) 12.99(14:58)
  Running3 1:52:34 12.48(9:01) 20.08(5:36) 250
  Cycling2 1:07:08 21.13(18.9/h) 34.0(30.4/h) 270
  Total7 6:14:04 41.68(8:59) 67.07(5:35) 520
  [1-5]7 6:09:04

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MoTuWeThFrSaSu

Sunday Apr 2, 2017 #

1 PM

Orienteering 36:52 [3] 3.31 km (11:08 / km)
shoes: Asics Gel Sonoma 2

Picking up controls

Saturday Apr 1, 2017 #

9 AM

Orienteering 2:37:30 [3] 9.68 km (16:16 / km)
shoes: Asics Gel Sonoma 2

Putting out controls at Pewsey Vale. It can be tough walking around there carrying controls. Barry put out 1 loop of 10 controls, but couldn't find 2 tapes, so I had to put those controls out too.
C • Good courses, thanks! 4

Friday Mar 31, 2017 #

6 PM

Running warm up/down 17:20 [3] 3.0 km (5:47 / km)
shoes: Asics Gel Cumulus 18

Warm up along the road for a a bit, then along the beach.

Running intervals 16:36 [5] 2.9 km (5:43 / km)
ahr:166 max:183 shoes: Asics Gel Cumulus 18

6 laps of the Snake Pit with about a minute recovery between. Pretty consistent pace which I was happy with.

2.45
2.43
2.48
2.48
2.47
2.42 - sprint finish with Bridget

Wednesday Mar 29, 2017 #

5 PM

Running warm up/down 18:41 [3] 3.57 km (5:14 / km)
ahr:150 max:162 shoes: Asics Gel Cumulus 18

Warm up from home to the top of Yatala Vale rd

Running intervals 12:00 [5] 3.26 km (3:41 / km)
max:179 shoes: Asics Gel Cumulus 18

Pyramid intervals 1/2/3/3/2/1 mins with 1 min standing still between. Got to about the same point as last time I did this 12 months ago. It is downhill, but there was a strong head wind today that made it tough.

Running warm up/down 4:14 [3] 0.75 km (5:39 / km)
ahr:164 max:179 shoes: Asics Gel Cumulus 18

Slow jog back home

Running 5:00 [0] 0.0 km
shoes: Asics Gel Cumulus 18

Standing still in recoveries

Tuesday Mar 28, 2017 #

5 AM

Cycling 30:28 [3] 17.0 km (33.5 kph) +45m

To work. Legs felt good for the first time since the rogaine.
2 PM

Cycling 36:40 [3] 17.0 km (27.8 kph) +225m

Home from work. People are dickheads.
6 PM

Running 38:43 [3] 6.6 km (5:52 / km) +250m 4:56 / km
ahr:157 max:182 shoes: Asics Gel Cumulus 18

Morialta

Last one for the Summer. We were all a bit stuffed for various reasons, so did a shorter loop. It was nice.

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