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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Uncle JiM

In the 7 days ending Apr 22, 2011:

activity # timemileskm+m
  ORIENTEERING ◪5 3:21:45 21.19(9:31) 34.1(5:55) 552
  ROAD BIKE1 1:10:00 19.51(3:35) 31.4(2:14) 232
  RUN1 15:00 1.95(7:42) 3.14(4:47) 15
  Total7 4:46:45 42.65(6:43) 68.64(4:11) 799

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SaSuMoTuWeThFr

Friday Apr 22, 2011 #

Event: Frazzle Rock Easter 2011
 
2 PM

ORIENTEERING ◪ race (Sprint 3 days) 13:49 intensity: (11 @2) + (20 @3) + (10:05 @4) + (3:13 @5) 2.78 km (4:58 / km) +26m 4:45 / km
ahr:158 max:170 shoes: INOV-8 Talon 212 #1

Route Gadget

Day 1 (Prologue) Long - Splits

Tuesday Apr 19, 2011 #

5 PM

ORIENTEERING ◪ 10:00 [3] 1.2 km (8:20 / km)
shoes: INOV-8 Talon 212 #1

Put out some controls for training at Mt Korong

ORIENTEERING ◪ intervals 5:36 intensity: (6 @1) + (7 @2) + (56 @3) + (4:27 @4) 1.16 km (4:49 / km) +37m 4:10 / km
ahr:150 max:159 shoes: INOV-8 Talon 212 #1

Then I ran the loop that James put out

ORIENTEERING ◪ intervals 7:09 intensity: (13 @1) + (4 @2) + (2:28 @3) + (4:24 @4) 1.25 km (5:44 / km) +36m 5:01 / km
ahr:148 max:160 shoes: INOV-8 Talon 212 #1

Then Evan's loop

ORIENTEERING ◪ intervals 8:49 intensity: (7 @1) + (8 @2) + (2:03 @3) + (6:31 @4) 1.5 km (5:54 / km) +42m 5:10 / km
ahr:151 max:162 shoes: INOV-8 Talon 212 #1

Then do the loop Laurina put out, had to collect these controls as well.

Was a nice exercise, bit warm, but no spiders!!!

Monday Apr 18, 2011 #

4 PM

ROAD BIKE 1:10:00 intensity: (25:01 @1) + (31:47 @2) + (7:32 @3) + (4:37 @4) + (1:03 @5) 31.4 km (2:14 / km) +232m 2:09 / km
ahr:121 max:234 shoes: Shimano M123

Out and about

Sunday Apr 17, 2011 #

11 AM

ORIENTEERING ◪ race 1:01:01 intensity: (19 @2) + (8:08 @3) + (50:25 @4) + (2:09 @5) 9.99 km (6:06 / km) +213m 5:31 / km
ahr:155 max:169 shoes: INOV-8 Roclite 285-2

The Gadget
1 PM

ORIENTEERING ◪ race 29:00 intensity: (5:34 @3) + (21:58 @4) + (1:28 @5) 4.34 km (6:41 / km) +64m 6:13 / km
ahr:129 max:168 shoes: INOV-8 Roclite 285-2

Saturday Apr 16, 2011 #

1 PM

ORIENTEERING ◪ race 1:06:21 intensity: (35 @1) + (4:48 @2) + (13:00 @3) + (47:58 @4) 11.89 km (5:35 / km) +134m 5:17 / km
ahr:151 max:166 shoes: INOV-8 Talon 212 #1

Score event. Missed the start as I hadn't got a map yet, saw Ev a couple of times, he was doing them in a different order.

Pulled the plug after 30 mins, and took it more easily from there, soon after saw James and Ev together, looked like they were having fun.

Forest was so nice, going to be a good year.
3 PM

RUN warm up/down 15:00 intensity: (54 @2) + (11:12 @3) + (2:42 @4) + (12 @5) 3.14 km (4:47 / km) +15m 4:40 / km
ahr:123 max:170 shoes: Pegasus 27

After the Orienteering, went out to the Cross Country, ran out to the 3k turn-around, to do just that, then ran back. thought about running with the back-marker, but decided after some pain, that wasn't what I should be doing.

I dont think doing 170 HR as a warm down is the way to do it

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