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Training Log Archive: obewan

In the 7 days ending Mar 9, 2013:

activity # timemileskm+m
  orienteering3 1:58:24 10.37(11:25) 16.69(7:06) 602
  Running1 39:23 6.21(6:20) 10.0(3:56)
  Total4 2:37:47 16.58(9:31) 26.69(5:55) 602

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SuMoTuWeThFrSa

Saturday Mar 9, 2013 #

Event: Adelaide NOL
 
11 AM

orienteering race (NOL Sprint qual) 22:12 intensity: (46 @1) + (6 @2) + (10 @3) + (1:33 @4) + (19:37 @5) *** 4.34 km (5:07 / km) +118m 4:30 / km
ahr:174 max:186 shoes: Mizuno Wave Enigma

First official NOL race for me. A relatively simple sprint map around Flinders Uni in SA. Giggered 4 controls two of which cost significant time (10's of seconds). Blair Trewin beat me by 5sec to qualify for the sprint final.
5 PM

orienteering race (NOL B final) 19:05 intensity: (14 @1) + (3 @2) + (11 @3) + (4:42 @4) + (13:55 @5) 3.93 km (4:51 / km) +55m 4:32 / km
ahr:170 max:184 shoes: Mizuno Wave Enigma

Thiswas the B Final for the qualifier. A much better sprint map given it was in a more smaller area with far more detail. No major stuff-ups this time around. Paced myself around with Uncle_Jim beating me by 11 seconds.

1C - Splits

Course 1 - Splits

Tuesday Mar 5, 2013 #

7 PM

Running race 39:23 intensity: (2:23 @1) + (5 @2) + (15 @3) + (2:58 @4) + (33:42 @5) 10.0 km (3:56 / km)
ahr:176 max:189 shoes: Mizuno Wave Enigma

10km track race. Bloody warm night for a run.
From look of GPS log pace was pretty consistent. For the first time this season we had a head wind down the back straight which made a noticable difference to the pace.

Sunday Mar 3, 2013 #

10 AM

orienteering race (Mt Beckworth) 1:17:07 intensity: (5 @1) + (10 @2) + (46 @3) + (23:31 @4) + (52:35 @5) 8.42 km (9:10 / km) +429m 7:18 / km
ahr:170 max:184 shoes: Inov-8 Roclite 285

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