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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: sal.

In the 7 days ending Nov 12, 2017:

activity # timemileskm+m
  Running2 1:23:01 7.26(11:26) 11.69(7:06) 492
  MTB Orienteering1 1:17:01 8.68(6.8/h) 13.97(10.9/h) 645
  Paddling1 1:01:09 3.83(15:57) 6.17(9:55) 55
  Street Orienteering1 44:13 4.64(9:32) 7.46(5:56) 214
  Netball1 36:00
  Total6 5:01:24 24.41 39.29 1406

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Sunday Nov 12, 2017 #

8 AM

MTB Orienteering 1:17:01 [3] 13.97 km (10.9 kph) +645m
ahr:142 max:173

BOSS #2 - Glenrock.

Steven set this one. I am still in the Elites for some reason, so i did the line course and then the score course. Got around the line course in 43min so i had just 32min to do the score course. In the end, i pretty much just did 2 small loops and then made my way back past the picnic table, along the main firetrail and up Easy Way Out.

Saturday Nov 11, 2017 #

11 AM

Paddling 1:01:09 [3] 6.17 km (9:55 / km) +55m 9:29 / km
ahr:124 max:149

From Valentine with Steven. Didn't get the usual sore shoulder so was able to just keep going. Probably could have get going had i felt inclined... But as it was, i was content to lay in the sun with a good book whilst Steven went out for another 40min (:

Friday Nov 10, 2017 #

6 PM

Running 46:25 [3] 7.42 km (6:15 / km) +330m 5:07 / km
ahr:157 max:182

Usual Glenrock loop. Quicker than last week! This running thing is working out so well as of late. I am able to run strong and hard every time i want to. I'm doing something right! (probably just being consistent lately...)
We then ditched the tradition of Grill'd and tried Zeus (Greek) at Kotara rooftop instead - was quite yummy (:

Thursday Nov 9, 2017 #

6 PM

Netball 36:00 [3]


We started out strong, getting a lead of about 6pts or so at one point. They were down a player and so we went really well as long as we could keep the ball out of their goal third. Their shooter was about 6.5ft tall or something ridiculous and she just had to pop it in every time; plus if she missed she could get the rebounds before the ball went anywhere near Kas or Sav's hands...
Then they krept back up and we went point for point for a while.
Towards the end of the second half they would get in front, we'd come back and tie and then they'd get in front again.
I think we lost by about 2pts or so in the end... But everyone played super well. I think it was certainly one of our better games. And now we have a $50 James Squire gift card for our efforts.
Next time!

Wednesday Nov 8, 2017 #

6 PM

Street Orienteering 44:13 [3] 7.46 km (5:56 / km) +214m 5:11 / km
ahr:168 max:186

SSS 5 - Islington - 48pts
Felt very strong tonight, was able to run hard when i wanted and even went for an extra 5 points that i hadn't initially planned on.
I think i potentially could have gone and gotten 1P and 2K, looped around to 3A, 2P, 1D, 1E, 1S then grabbed 3H before going up to 2E but hindsight and all that.
Also probably could have looped in 1N after going to 1M...
Another good point is, I BEAT GEOFFREY! Same points but i got him by 30sec (:

Tuesday Nov 7, 2017 #

6 PM

Running 10:42 [3] 1.91 km (5:36 / km) +20m 5:19 / km
ahr:157 max:173

Warm up from Bar Beach Car Park to Merewether Stairs with Bridget.B

Running 15:04 [3] 0.69 km (21:50 / km) +94m 12:59 / km
ahr:162 max:186

10 x Merewether Stairs with Bridget.
Quiet afternoon with not many people around which was nice. We did the last one taking 2 stairs at a time which was TOUGH.
Good session though and top company.

Running 10:50 [3] 1.67 km (6:29 / km) +48m 5:40 / km
ahr:165 max:179

Cool down back to Bar Beach Car Park.

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