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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Fly'n

In the 12 days ending Jan 2, 2013:

activity # timemileskm+m
  Orienteering7 4:43:27 23.76(11:56) 38.23(7:25) 20351 /60c85%
  Running6 1:50:00 10.13(10:51) 16.31(6:45) 227
  Rd Cycling1 40:00 11.44(17.2/h) 18.41(27.6/h) 47
  Gym1 17:00
  Total9 7:30:27 45.33 72.95 47751 /60c85%

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SaSuMoTuWeThFrSaSuMoTuWe

Tuesday Jan 1, 2013 #

1 PM

Orienteering 55:00 intensity: (11:07 @1) + (24:10 @2) + (17:08 @3) + (2:35 @4) *** 7.18 km (7:40 / km) +25m 7:32 / km
ahr:142 max:176 shoes: VJ Supra - 2nd

Control Picking From Pot Luck. Woodhill.
Easy with Fraser

Monday Dec 31, 2012 #

1 PM

Orienteering 31:00 intensity: (3:08 @1) + (13:08 @2) + (13:15 @3) + (1:29 @4) **** 3.95 km (7:51 / km) +18m 7:40 / km
ahr:148 max:174 shoes: VJ Supra - 2nd

Collecting Controls. Woodhill.
Testing new shoes

Sunday Dec 30, 2012 #

12 PM

Orienteering 30:51 intensity: (16 @1) + (36 @2) + (17:12 @3) + (12:47 @4) *** 5.22 km (5:55 / km) +24m 5:47 / km
ahr:168 max:179 spiked:15/17c shoes: Inov-8 Mudclaw 330 (yellow)

Pre-Oceania Day 3. Woodhill.
Cruse around part of course 2

Running 6:00 intensity: (2:28 @1) + (58 @2) + (2:34 @3) 0.8 km (7:30 / km) +6m 7:15 / km
ahr:129 max:155 shoes: Inov-8 Mudclaw 330 (yellow)

Warm Up To Start. Woodhill.
C • #8 14:01 3

Saturday Dec 29, 2012 #

11 AM

Running 9:00 intensity: (2:50 @1) + (3:48 @2) + (2:22 @3) 1.42 km (6:20 / km) +5m 6:14 / km
ahr:137 max:158 shoes: VJ Supra

Warm Up. Woodhill.

Orienteering race 29:32 intensity: (9 @1) + (7 @2) + (36 @3) + (8:56 @4) + (19:44 @5) *** 5.37 km (5:30 / km) +15m 5:25 / km
ahr:183 max:197 spiked:6/12c shoes: VJ Supra

Pre Oceania Day 2. Woodhill. Course: Middle 4,8 km
Race practice

Friday Dec 28, 2012 #

Event: Pre-Oceania
 
4 PM

Running 6:00 intensity: (27 @1) + (2:39 @2) + (2:54 @3) 1.1 km (5:27 / km)
ahr:145 max:157 shoes: Nike Lunar Glide Plus 2

Warm Up, too Hot. Auckland.

Orienteering 12:33 intensity: (10 @1) + (9 @2) + (2:11 @3) + (8:18 @4) + (1:45 @5) ** 2.85 km (4:24 / km) +2m 4:23 / km
ahr:175 max:191 spiked:16/17c shoes: Nike Lunar Glide Plus 2

Pre-Oceania Sprint. Auckland. Course: Sprint 2,7 km
at a cruse

Running 15:00 intensity: (7:02 @1) + (7:58 @2) 1.87 km (8:01 / km) +10m 7:49 / km
ahr:129 max:143 shoes: Nike Lunar Glide Plus 2

Cool Down with Matt, Eskil and Oystein. Auckland.

Wednesday Dec 26, 2012 #

1 PM

Running 24:00 intensity: (6:31 @1) + (8:28 @2) + (8:41 @3) + (20 @4) 3.14 km (7:39 / km) +91m 6:40 / km
ahr:145 max:172 shoes: Inov-8 Mudclaw 330 (yellow)

Run in. Woodhill.
With Matt, Eskil, Tom, Gene and Claire

Orienteering 1:13:00 intensity: (17:44 @1) + (9:54 @2) + (17:53 @3) + (21:18 @4) + (6:11 @5) **** 7.19 km (10:09 / km) +91m 9:33 / km
ahr:153 max:190 shoes: Inov-8 Mudclaw 330 (yellow)

Low Vis Ints. Woodhill.
With Matt, Eskil, Tom, Gene and Claire

Running 11:00 intensity: (1:01 @1) + (5:39 @2) + (4:20 @3) 1.44 km (7:38 / km) +91m 5:48 / km
ahr:145 max:161 shoes: Inov-8 Mudclaw 330 (yellow)

Run Out with Claire. Woodhill.

Tuesday Dec 25, 2012 #

1 PM

Running 30:00 intensity: (2:50 @1) + (20:21 @2) + (6:30 @3) + (19 @4) 5.0 km (6:00 / km) +23m 5:52 / km
ahr:142 max:179 shoes: Adidas SNova Glide 3

Xmas Cyclone Run. Riverhead.

Monday Dec 24, 2012 #

5 PM

Rd Cycling 40:00 intensity: (2:49 @1) + (22:29 @2) + (10:29 @3) + (3:53 @4) + (20 @5) 18.41 km (27.6 kph) +47m
ahr:148 max:184 shoes: Specialized Allez 2011

Easy Spin. Riverhead.
Almost picked the only 40 mins gap in the rain, but it only lasted 38 mins, and there wasn't a gap in the wind

Gym 17:00 intensity: (16:33 @1) + (27 @2)
ahr:108 max:137

Core. Home.

Sunday Dec 23, 2012 #

3 PM

Running 9:00 intensity: (2:14 @1) + (6:46 @2) 1.54 km (5:51 / km) +1m 5:49 / km
ahr:133 max:148 shoes: Inov-8 Mudclaw 330 (yellow)

Warm Up. Woodhill.

Orienteering 51:31 intensity: (1:28 @1) + (9:45 @2) + (29:04 @3) + (11:14 @4) **** 6.47 km (7:58 / km) +27m 7:48 / km
ahr:159 max:181 spiked:14/14c shoes: Inov-8 Mudclaw 330 (yellow)

Eskils Dune Training. Woodhill.
Testing knee out

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