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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Fly'n

In the 7 days ending May 19, 2013:

activity # timemileskm+m
  Orienteering1 1:26:30 7.74(11:11) 12.45(6:57) 24030c
  Mt Biking1 1:13:00 10.57(8.7/h) 17.01(14.0/h) 132
  Running1 8:00 0.76(10:28) 1.23(6:30) 12
  Total2 2:47:30 19.07(8:47) 30.69(5:27) 38530c

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MoTuWeThFrSaSu

Sunday May 19, 2013 #

9 AM

Running 4:00 intensity: (14 @1) + (54 @2) + (2:52 @3) 0.63 km (6:21 / km) +12m 5:47 / km
ahr:151 max:168 shoes: Inov-8 Mudclaw 330 (yellow)

Warm Up to Start. Gardens.

Orienteering race 1:26:30 intensity: (11 @1) + (2:22 @2) + (12:09 @3) + (34:20 @4) + (37:28 @5) *** 12.45 km (6:57 / km) +240m 6:20 / km
ahr:179 max:197 30c shoes: Inov-8 Mudclaw 330 (yellow)

Rogaine Series Race 2 - Hedley Road. Woodhill. Course: Score-O
Pretty much smashed Gene and Matt, won the event, won a spot prize and then won the major spot prize, was pretty close to the best day ever.

Started that thinking I'd go for 45 mins or until knee started hurting, it wasn't too bad, and was taking extra caution on the downs, so just kept going. Put in a bit of effort with about 20 mins to go thinking I could get all the rest and also thoughts along the way of I wouldn't make it, but smashed it in, could have easiler got another 30 pointer at the start. Pretty happy I was able to push myself towards the end. And pretty good route considering I was planning on the fly.
C • Win 2

Running 4:00 intensity: (1:31 @2) + (2:29 @3) 0.6 km (6:40 / km)
ahr:151 max:162 shoes: Inov-8 Mudclaw 330 (yellow)

Cool Down Back to Event Center. Gardens.

Wednesday May 15, 2013 #

5 PM

Mt Biking 1:13:00 intensity: (8:34 @1) + (24:13 @2) + (29:55 @3) + (10:01 @4) + (17 @5) 17.01 km (14.0 kph) +132m
ahr:151 max:182 shoes: Giant Anthem X1 - 2009

Night Ride with Matt and Tom at Bike Park. Woodhill.
Cut short due to knee being a bit sore. Lots of felling

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