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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: undy

In the 7 days ending Nov 21:

activity # timemileskm+m
  orienteering2 1:09:11 3.76(18:25) 6.05(11:26) 152
  run1 57:43 4.97(11:37) 8.0(7:13) 187
  ultimate2 46:24 2.17(21:22) 3.49(13:17)
  cycling1 44:51 9.66(4:39) 15.54(2:53) 257
  Total6 3:38:09 20.56(10:37) 33.09(6:36) 596
  [1-5]6 3:37:17

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MoTuWeThFrSaSu

Sunday Nov 21 #

10 AM

orienteering 34:08 intensity: (14 @0) + (2:02 @1) + (7:06 @2) + (13:14 @3) + (5:18 @4) + (6:14 @5) **** 3.42 km (9:58 / km) +103m 8:40 / km
ahr:129 max:159 shoes: Inov8 X-Talon 212 (#6 Fluro)

M55AS "long" , Long Swamp

That was about enough orienteering for the weekend, pretty clean run, not as cool as yesterday, but picked a few routes via the pagodas.

Saturday Nov 20 #

1 PM

orienteering 35:03 intensity: (21 @0) + (9:55 @1) + (4:36 @2) + (8:12 @3) + (7:43 @4) + (4:16 @5) ***** 2.62 km (13:21 / km) +49m 12:13 / km
ahr:134 max:160 shoes: Inov8 X-Talon 212 (#6 Fluro)

NSW Champs Gardiners Gap M55AS
Good prep for M75 - great pagoda rock terrain, bush a bit scrubby. Felt OK. knee only struggling in one very steep chute descent.

moving time 25.30

Thursday Nov 18 #

12 PM

ultimate 18:02 intensity: (1 @0) + (1:13 @1) + (7:20 @2) + (5:32 @3) + (3:13 @4) + (43 @5) 1.4 km (12:53 / km)
ahr:122 max:159 shoes: Inov8 X-Talon 212 (#6 Fluro)

Wednesday Nov 17 #

7 AM

cycling 44:51 intensity: (6 @0) + (1:58 @1) + (14:09 @2) + (25:29 @3) + (3:09 @4) 15.54 km (2:53 / km) +257m 2:40 / km
ahr:122 max:147 shoes: Trek Roadie

Seemed to work OK.
7 PM

ultimate 28:22 intensity: (5:12 @1) + (15:57 @2) + (7:13 @3) 2.1 km (13:32 / km)
ahr:111 max:139 shoes: Inov8 X-Talon 212 (#6 Fluro)

Monday Nov 15 #

6 AM

run 57:43 intensity: (10 @0) + (42 @1) + (5:00 @2) + (35:24 @3) + (11:20 @4) + (5:07 @5) 8.0 km (7:13 / km) +187m 6:28 / km
ahr:134 max:163 shoes: Hoka OneOne SpeedGoat 2

Nice and cool. Forgot to say last week that I saw a wallaby just below the binary building. So I'm saying it now because it wasn't there today.

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