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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: undy

In the 7 days ending Dec 8, 2019:

activity # timemileskm+m
  cycling4 3:38:15 55.67(3:55) 89.59(2:26) 1220
  run2 2:10:47 11.32(11:33) 18.22(7:11) 377
  ultimate1 30:00 1.86(16:06) 3.0(10:00)
  stretching2 16:30
  Total9 6:35:32 68.85 110.81 1597
averages - sleep:7

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MoTuWeThFrSaSu

Sunday Dec 8, 2019 #

stretching 7:41 [3]

11 AM

run 55:43 intensity: (25 @1) + (12:20 @2) + (38:17 @3) + (4:35 @4) + (6 @5) 7.56 km (7:22 / km) +171m 6:37 / km
ahr:127 max:150 shoes: Hoka OneOne Bondi 6

Run home from work. via the Marsh Bluett household.
Had flood at work from broken pipe on coffee machine at gin factory.

Saturday Dec 7, 2019 #

6 AM

cycling 2:40:12 [3] 70.73 km (2:16 / km) +932m 2:07 / km
ahr:126 max:177 shoes: Trek Roadie

BF Akuna group, Nick, Jock, Simon and Guenther. Went out to Church Point instead of round the loop. Persuaded the others to do the Bayview climb, will try to get some gradients, looks like you climb 110m in a km, some sections must be 13%. Nearly came undone on the descent, too fast too steep.

Some slope analysis: The way we climbed, the whole climb, including the flatter ridge is about 8%, but the steep part of the climb (one of the hairpins I think) is 15-18%. The descent is average 12% with some similarly steep bits...

Friday Dec 6, 2019 #

Note

Too smoky to push today, tried to ride to work at 100 bpm or less, but had to give up and let it get up to 120.

stretching 8:49 [3]

7 AM

cycling 17:13 [3] 4.67 km (3:41 / km) +80m 3:24 / km
ahr:107 max:128

11 AM

cycling 26:18 [3] 9.27 km (2:50 / km) +133m 2:39 / km
ahr:121 max:151

5 PM

cycling 14:32 [3] 4.92 km (2:57 / km) +75m 2:45 / km
ahr:119 max:139

Wednesday Dec 4, 2019 #

ultimate 30:00 [3] 3.0 km (10:00 / km)
shoes: Hoka OneOne Bondi 6

Melbourne pick up

Tuesday Dec 3, 2019 #

7 AM

run 1:15:04 [3] 10.66 km (7:03 / km) +207m 6:25 / km
ahr:132 max:157 slept:7.0 shoes: Hoka OneOne Bondi 6

Far side of river run to work. Just ahead of the leading edge of the smoke haze cloud over Sydney.

Startled a wallaby in the bush just above Magdala Park.

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