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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Shingo

In the 7 days ending Sep 21:

activity # timemileskm+m
  Orienteering2 1:15:19 7.29(10:20) 11.73(6:25) 152
  Running1 34:40 3.15(11:01) 5.07(6:51) 2
  Total3 1:49:59 10.43(10:32) 16.79(6:33) 154

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Saturday Sep 21 #

12 PM

Orienteering 23:04 [3] 3.64 km (6:21 / km) +20m 6:10 / km
shoes: Brooks GTS18

Macquarie Uni
Rerunning sprint course from 2015.

Orienteering 11:45 [3] 1.49 km (7:53 / km) +2m 7:49 / km
shoes: Brooks GTS18

Macquarie Uni
Short head to head course with Niamh & Becky.

Thursday Sep 19 #

6 PM

Running warm up/down 10:35 [3] 1.15 km (9:12 / km)
shoes: Brooks GTS18

Including drills.

Running intervals 18:38 [3] 3.1 km (6:01 / km) +2m 6:00 / km
shoes: Brooks GTS18

Two sets of very shorts.

Running warm up/down 5:27 [3] 0.81 km (6:41 / km)
shoes: Brooks GTS18

Sunday Sep 15 #

10 AM

Orienteering race 40:30 [3] 6.6 km (6:08 / km) +130m 5:35 / km
shoes: Brooks GTS18

The Incinerator - Long moderate
Course somewhat compromised by North Sydney Council’s ban on running on bush tracks. First half was okay running down Flat Rock Gully to Tunks Park, second half less so coming back on the road with some nasty climbs. Beaten by Paula yet again. GPS distance a bit dodgy so used Ewan’s as it was more realistic.

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