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Training Log Archive: atsip

In the 7 days ending Mar 5, 2015:

activity # timemileskm+m
  Scuba Diving2 1:20:00
  Orienteering2 1:13:24 7.59(9:40) 12.21(6:01) 24035 /38c92%
  Running2 49:35 5.43(9:08) 8.74(5:40) 14
  Swimming2 39:53 0.88(45:24) 1.41(28:12)
  Total8 4:02:52 13.9 22.37 25435 /38c92%
  [1-5]8 3:52:12
averages - rhr:50

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FrSaSuMoTuWeTh

Thursday Mar 5, 2015 #

8 AM

Scuba Diving (Bluefish Point) 40:00 [3]

11 AM

Scuba Diving (Manly Bommie) 40:00 [3]

Wednesday Mar 4, 2015 #

Event: Sydney Summer Series #23 - North Turramurra
 
6 PM

Orienteering race (Summer Series 23) 44:44 intensity: (7 @0) + (1:02 @1) + (3:04 @2) + (5:02 @3) + (33:24 @4) + (2:05 @5) ** 7.58 km (5:54 / km) +138m 5:25 / km
ahr:161 max:188 spiked:20/20c rhr:50 shoes: Inov8 Roclite 285

The only thing needed to be decided is to start to the north or the south. I went north then got a couple out in the streets before turning back for the finish. Collected 470 points tonight.
Map is in my DOMA
7 PM

Running warm up/down 3:35 intensity: (12 @1) + (3:23 @2) 0.36 km (9:52 / km) +8m 8:53 / km
ahr:131 max:139 rhr:50 shoes: Inov8 Roclite 285

Sunday Mar 1, 2015 #

Event: Sydney Sprint Series #6
 
9 AM

Swimming (Sydney Skinny) 24:53 [3] 0.91 km (27:13 / km)
rhr:50 shoes: Barefoot

3rd year in a row in the Sydney Skinny nude ocean swim :)
11 AM

Swimming 15:00 [3] 0.5 km (30:00 / km)
rhr:50 shoes: Barefoot

Stayed back for extra laps around the 300m buoy and some fun out at the pontoon.
6 PM

Orienteering 28:40 intensity: (1:33 @0) + (1:31 @1) + (2:28 @2) + (4:23 @3) + (18:45 @4) *** 4.63 km (6:11 / km) +102m 5:34 / km
ahr:153 max:176 spiked:15/18c rhr:50 shoes: New Balance Minimus 10v2

Lost time at #2, #9, and #17. 2 could have been better going on the inside, and overshoot 17 to the road and had to double back up.
Map is in my DOMA

Sprint - Splits

Saturday Feb 28, 2015 #

3 PM

Running (Narrabeen Lagoon Loop) 46:00 intensity: (9:00 @0) + (15:29 @1) + (3:13 @2) + (5:57 @3) + (12:21 @4) 8.38 km (5:29 / km) +6m 5:28 / km
ahr:125 max:170 rhr:50 shoes: New Balance Minimus 10v2

Running CCW from South Creek Reserve

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