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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: sal.

In the 7 days ending Sep 10:

activity # timemileskm+m
  Mountain Biking4 3:32:21 23.66(6.7/h) 38.08(10.8/h) 918
  Cycling:Trainer2 1:27:09
  Swimming1 55:00 1.24(44:15) 2.0(27:30)
  Netball1 36:00
  Strength + Conditioning1 15:00
  Total9 6:45:30 24.9 40.08 918

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MoTuWeThFrSaSu

Sunday Sep 10 #

11 AM

Mountain Biking 1:29:50 [3] 14.34 km (9.6 kph) +319m
ahr:139 max:166

Steveo and I went around East Kowen Forest. Had planned on doing Sparrow Hill but we wanted to see how much of Kowen was still accessible (since they are closing all of it eventually to cut the trees) - as it was there were some tracks that were already closed and we didn't even try going into the main Kowen area.
Would have loved to have ridden longer - I love the area's in Canberra - but we had to drive home.

Saturday Sep 9 #

10 AM

Mountain Biking 17:53 [3] 4.15 km (13.9 kph) +103m
ahr:154 max:177

From the caravan park over to Aranda to meet up with Ben, Prong, Ally and Dave.
11 AM

Mountain Biking 1:16:52 [3] 14.15 km (11.0 kph) +380m
ahr:152 max:177

Through Bruce Ridge on my own whilst Steveo, Prong and Ben went riding together.
I then went back to the coffee shop in Aranda and Steveo and I had lunch there together.
1 PM

Mountain Biking 27:46 [3] 5.44 km (11.8 kph) +116m
ahr:140 max:165

from Aranda, through Bruce Ridge and back to the caravan park.

Thursday Sep 7 #

6 PM

Netball 36:00 [3]

Whole game at WD. Tough game. No score until about 10min into the first half. We came swinging in the second half though and took the win.
7 PM

Swimming 55:00 [3] 2.0 km (27:30 / km)

300m free w/u with fins
2x [200m, 60sec rec, 300m] with 2min rec
400m kick - ended up cramping in the last 25m hence why this became a 400m instead of a 500m
300m pull - arms were dead.
Nil w/d

Wednesday Sep 6 #

6 PM

Cycling:Trainer 46:09 [3]
ahr:141 max:173

Sufferfest video "Revolver"

What's it about?
15 x 1:00 maximum intensity intervals

Best for
Increasing your maximum power and ability to recover

Tuesday Sep 5 #

6 PM

Cycling:Trainer 41:00 [3]

Just took it easy. Legs were still quite tired today from Sunday.
7 PM

Strength + Conditioning 15:00 [3]

Arm work on the pulley thing that i bought from Kmart - it latches onto a door. Pretty good, quite difficult but that could certainly just be my weakling arms.

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