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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: markg

In the 31 days ending Jan 31, 2016:

activity # timemileskm+m
  Running18 7:57:44 53.31(8:58) 85.79(5:34) 810
  Cycling12 3:23:29 36.48(10.8/h) 58.71(17.3/h) 179
  Orienteering5 1:23:32 10.88(7:41) 17.51(4:46) 98
  Total31 12:44:45 100.67(7:36) 162.01(4:43) 1087
  [1-5]10 3:30:52

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Sunday Jan 31, 2016 #

5 PM

Running 36:04 [1] 3.1 km (11:38 / km) +58m 10:38 / km
shoes: Asics DS Trainer 19

Little jog and walk with Ewan. Saw a couple of big bulls and a big bulldog ant; found a golf ball.
7 PM

Running 43:07 [3] 8.36 km (5:09 / km) +170m 4:41 / km
shoes: Asics DS Trainer 19

On the ridge in fading light. Mostly just trying to take it easy. Achilles a teeny bit sore.

Friday Jan 29, 2016 #

8 AM

Running (Commute) 21:18 intensity: (1:21 @0) + (7:33 @1) + (12:24 @2) 4.56 km (4:40 / km) +9m 4:38 / km
ahr:158 max:169 shoes: Asics DS Trainer 19

5 PM

Running (Commute) 20:47 intensity: (2:49 @0) + (8:58 @1) + (7:38 @2) + (1:22 @3) 4.53 km (4:36 / km) +20m 4:30 / km
ahr:152 max:172 shoes: Asics DS Trainer 19

Thursday Jan 28, 2016 #

9 AM

Cycling (Commute) 19:36 [0] 5.1 km (15.6 kph) +8m

4 PM

Cycling (Commute) 13:53 [0] 4.87 km (21.0 kph) +20m

Tuesday Jan 26, 2016 #

10 AM

Orienteering race (Sprint Canberra Race #5) 18:15 [4] 4.23 km (4:19 / km) +12m 4:15 / km
ahr:173 max:182 shoes: Asics DS Trainer 19

Not a bad race but not a good one. Started by not seeing #1 on the map; thankfully realised my mistake just after passing it and in a spot where I could quickly get it but lost about 25s. Better after that but missed the better route choices on #4, #6, #10 and #14. Legs had zero bounce.

Monday Jan 25, 2016 #

5 PM

Running warm up/down 13:45 [0] 2.14 km (6:25 / km) +2m 6:23 / km
ahr:135 max:148

Orienteering race (Sprint Canberra Race #4) 16:12 [4] 3.88 km (4:10 / km) +1m 4:10 / km
ahr:174 max:182 shoes: Asics DS Trainer 19

Good race and pleased to end up 6th. Most significant time lost was at #7 where I got caught out by the unbroken circle over the narrow building, but not as badly as a lot of people. Lost a couple of seconds at #18 overrunning the entrance to a path. My intensity was helped by getting on to Fat Rat's tail at #7.

Sunday Jan 24, 2016 #

9 AM

Running warm up/down 9:26 [0] 1.57 km (6:01 / km) +7m 5:53 / km

Orienteering tempo (Lazy TorsO) 11:56 [3] 3.14 km (3:48 / km) +5m 3:46 / km
ahr:170 max:180 shoes: Nike LunarGlide+ 5 grey/blue

Running warm up/down 4:50 [0] 0.79 km (6:07 / km) +7m 5:51 / km
ahr:122 max:130

5 PM

Running warm up/down 13:32 [0] 1.69 km (8:00 / km) +30m 7:21 / km
ahr:134 max:153

Orienteering race (Sprint Canberra Race #2) 14:10 [4] 2.77 km (5:07 / km) +48m 4:43 / km
ahr:174 max:182 shoes: Asics Hyperspeed 4

Pretty good excepting the 20s lost on #2 because I didn't take the time to read the leg properly before exiting #1. Wrong route choice on #4 but probably only a few seconds lost; oh a few seconds in some confusion on #19. Happy with my route choices, flow and description reading through the really intricate stuff. Not pushing hard physically until it opened up near the end but then I had no gas anyway.

Saturday Jan 23, 2016 #

9 AM

Running warm up/down 21:42 [0] 3.34 km (6:30 / km) +7m 6:26 / km
ahr:152 max:173

Running race (3km TT) 10:14 [4] 3.0 km (3:25 / km)
ahr:171 max:186 shoes: Asics Hyperspeed 4

Surprisingly fast given no training. 26s faster than the last one in late December at the grass track in Dickson.

Running warm up/down 6:59 [0] 1.1 km (6:21 / km) +6m 6:11 / km
ahr:147 max:157

5 PM

Running warm up/down 4:31 [0] 0.78 km (5:47 / km) +24m 5:00 / km
ahr:162 max:175

Orienteering race (Sprint Canberra Race #1) 22:59 [4] 3.5 km (6:34 / km) +32m 6:17 / km
ahr:161 max:184 shoes: Inov8 X-Talon 212 Amber/Silver

Started well, fast and positive on #1 but then got caught out by the scale on #4 and ran too far around the hill before starting to pay attention. Okay otherwise but very tired from the time trial.

Running warm up/down 17:24 [0] 1.56 km (11:08 / km) +16m 10:36 / km
ahr:122 max:171

Thursday Jan 21, 2016 #

8 AM

Cycling (Commute) 13:38 [0] 4.92 km (21.7 kph) +6m

4 PM

Cycling (Commute) 14:41 [0] 4.91 km (20.1 kph) +19m

Wednesday Jan 20, 2016 #

8 AM

Cycling (Commute) 14:25 [0] 4.91 km (20.4 kph) +18m

5 PM

Cycling (Commute) 15:43 [0] 4.88 km (18.6 kph) +20m

Tuesday Jan 19, 2016 #

8 AM

Running (Commute) 21:26 [0] 4.57 km (4:42 / km) +6m 4:40 / km
ahr:157 max:172

11 AM

Running (Commute) 16:06 [0] 3.08 km (5:13 / km) +7m 5:10 / km

5 PM

Running (Commute) 19:27 [0] 4.25 km (4:35 / km) +20m 4:28 / km
ahr:157 max:182

Monday Jan 18, 2016 #

8 AM

Cycling (Commute) 25:49 [0] 5.06 km (11.8 kph) +17m

5 PM

Cycling (Commute) 14:57 [0] 4.87 km (19.5 kph) +19m

Sunday Jan 17, 2016 #

5 PM

Running 30:37 [0] 6.63 km (4:37 / km) +142m 4:10 / km
ahr:154 max:179

Saturday Jan 16, 2016 #

9 AM

Cycling (Commute) 24:02 [0] 4.55 km (11.4 kph) +17m

Friday Jan 15, 2016 #

9 AM

Cycling (Commute) 13:39 [0] 4.94 km (21.7 kph) +6m

Thursday Jan 14, 2016 #

6 AM

Running 32:56 [0] 6.19 km (5:19 / km) +101m 4:55 / km
ahr:138 max:164

Monday Jan 11, 2016 #

8 AM

Cycling (Commute) 19:11 [0] 5.11 km (16.0 kph) +10m

5 PM

Cycling (Commute) 13:55 [0] 4.58 km (19.7 kph) +19m

Friday Jan 8, 2016 #

7 AM

Running 29:41 [0] 5.62 km (5:17 / km) +46m 5:04 / km
ahr:145 max:176

Wednesday Jan 6, 2016 #

5 PM

Running tempo 32:09 [0] 6.59 km (4:53 / km) +68m 4:39 / km
ahr:155 max:185

Saturday Jan 2, 2016 #

6 AM

Running warm up/down 18:01 [0] 3.18 km (5:40 / km) +18m 5:31 / km
ahr:141 max:185

Running intervals 34:40 [0] 7.46 km (4:39 / km) +31m 4:33 / km
ahr:160 max:185

Friday Jan 1, 2016 #

7 AM

Running 19:02 [0] 1.71 km (11:06 / km) +15m 10:38 / km

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