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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Fly'n

In the 7 days ending Apr 24, 2016:

activity # timemileskm+m
  Orienteering3 1:52:19 11.28(9:57) 18.16(6:11) 12415 /16c93%
  Running4 1:13:01 5.88(12:25) 9.47(7:43) 60
  Total4 3:05:20 17.17(10:48) 27.63(6:42) 18415 /16c93%

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MoTuWeThFrSaSu

Sunday Apr 24, 2016 #

9 AM

Running 15:01 intensity: (5:03 @1) + (4:46 @2) + (5:12 @3) 1.63 km (9:13 / km) +1m 9:11 / km
ahr:138 max:160 shoes: VJ Supra - 2nd

Warm Up. Palmerston North.

Orienteering race 54:30 intensity: (4 @1) + (34 @2) + (3:29 @3) + (32:06 @4) + (18:17 @5) **** 7.93 km (6:52 / km) +46m 6:41 / km
ahr:179 max:189 shoes: VJ Supra - 2nd

ANZAC Middle #1. Palmerston North. Course: Middle
Felt like crap, something seriously not right
2 PM

Running 6:00 intensity: (3:01 @1) + (2:52 @2) + (7 @3) 0.59 km (10:10 / km) +1m 10:05 / km
ahr:126 max:150 shoes: Nike Zoom Terra Kiger

Warm Up. Palmerston North.

Orienteering race 41:44 intensity: (14 @1) + (13 @2) + (18:05 @3) + (22:40 @4) + (32 @5) *** 6.58 km (6:21 / km) +46m 6:08 / km
ahr:170 max:183 shoes: Nike Zoom Terra Kiger

ANZAC Middle #2. Palmerston North. Course: Middle
Chase

Saturday Apr 23, 2016 #

2 PM

Running warm up/down 13:00 intensity: (5:34 @1) + (6:19 @2) + (1:07 @3) 1.38 km (9:25 / km) +4m 9:17 / km
ahr:132 max:157 shoes: Adidas Supernova Glide Boost 7

Warming Up. Palmerston North.

Orienteering race (Sprint) 16:05 intensity: (8 @2) + (7 @3) + (51 @4) + (14:59 @5) ** 3.65 km (4:24 / km) +32m 4:13 / km
ahr:188 max:196 spiked:15/16c shoes: Adidas Supernova Glide Boost 7

ANZAC Sprint. Palmerston North. Course: Sprint 3,8 km
Wasn't feeling 100 springgy, but not too bad, was a litle cautious on my knee in a couple of rough bits otherwise nothing. Had Ieuan just ahead for the first 4 then by myself for the rest, also had the course that was 30 sec longer in the 2nd half, so not too disappointed with the result really


Map

Running warm up/down 8:00 intensity: (4:38 @1) + (3:22 @2) 1.01 km (7:55 / km) +2m 7:51 / km
ahr:129 max:138 shoes: Adidas Supernova Glide Boost 7

Cool Down Jog with Karl. Palmerston North.

Wednesday Apr 20, 2016 #

5 PM

Running 31:00 intensity: (6:25 @1) + (22:52 @2) + (1:43 @3) 4.86 km (6:23 / km) +52m 6:03 / km
ahr:135 max:159 shoes: Adidas Supernova Glide Boost 7

Easy Jog with Neil. Vegas.
Testing knee, little sore towards the end

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