Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: markg

In the 7 days ending Jan 24, 2016:

activity	#	time	miles		km		+m
Running	7	2:25:37	15.99	(9:07)	25.73	(5:40)	130
Cycling	6	1:39:13	18.36	(11.1/h)	29.56	(17.9/h)	99
Orienteering	3	49:05	5.84	(8:24)	9.4	(5:13)	85
Total	13	4:53:55	40.19	(7:19)	64.69	(4:33)	314
[1-5]	4	59:19

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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