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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: roar

In the 7 days ending Apr 23, 2019:

activity # timemileskm+mload
  Orienteering4 3:37:04 18.5(11:44) 29.78(7:17) 1378113.1
  Running (road)6 2:07:28 12.14(10:30) 19.53(6:32) 21316.1
  Running (off-road)3 37:19 3.27(11:26) 5.26(7:06) 1405.2
  Total8 6:21:51 33.91(11:16) 54.57(7:00) 1730134.4
  [1-5]8 6:06:58

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WeThFrSaSuMoTu

Tuesday Apr 23, 2019 #

Note
(rest day)

Hanging out in Naseby. Feeling fairly tired after the weekend really. Went to St. Bathans on a fantastically sunny day and then went curling in the evening. Something a bit different. Pretty tough, the sweeping is hard work.

Monday Apr 22, 2019 #

10 AM

Running (road) 16:33 intensity: (3:37 @0) + (12:42 @1) + (3 @2) + (11 @3) 2.08 km (7:58 / km) +22m 7:34 / km
ahr:115 max:154

Running (road) 10:07 intensity: (26 @0) + (9:40 @1) + (1 @3) 1.64 km (6:10 / km) +21m 5:47 / km
ahr:118 max:125

Orienteering race 31:40 intensity: (20 @1) + (8 @2) + (55 @3) + (17:08 @4) + (13:09 @5) 5.39 km (5:53 / km) +196m 4:58 / km
ahr:169 max:176 shoes: 2019 Inov8 X-talon 212

NZ Champs Relay - Team 2nd
Conor, Lara & myself
Went out 1s in front of Matt Ogden. Together until 2. He had a short gaffel to 3 and I never saw him again. Solo the rest of the way though saw Nick Hann on other loops. Pushed hard and stayed in 2nd. Enjoyable.

Sunday Apr 21, 2019 #

11 AM

Running (off-road) 17:04 intensity: (2:17 @0) + (14:46 @1) + (1 @3) 2.23 km (7:38 / km) +76m 6:32 / km
ahr:122 max:143 shoes: 2019 Inov8 X-talon 212

Orienteering race 42:12 intensity: (10 @0) + (45 @1) + (2:56 @2) + (10:12 @3) + (25:25 @4) + (2:44 @5) 5.03 km (8:23 / km) +179m 7:07 / km
ahr:162 max:174 shoes: 2019 Inov8 X-talon 212

NZ Champs MIddle - 13th
Bad day at the office.
5 PM

Running (off-road) 4:36 intensity: (1 @0) + (32 @1) + (2 @2) + (1:28 @3) + (2:33 @4) 1.13 km (4:04 / km)
ahr:158 max:170 shoes: 2019 Inov8 X-talon 212


M21E - Middle - Splits

Saturday Apr 20, 2019 #

11 AM

Running (off-road) 15:39 intensity: (2:00 @0) + (11:28 @1) + (1:28 @2) + (43 @3) 1.89 km (8:17 / km) +64m 7:05 / km
ahr:127 max:157

Orienteering race 2:06:35 intensity: (4 @0) + (5:25 @1) + (14:57 @2) + (47:33 @3) + (53:53 @4) + (4:43 @5) 15.72 km (8:03 / km) +998m 6:07 / km
ahr:160 max:175 shoes: 2019 Inov8 X-talon 212

NZ Champs long - 7th
Fun race, long and tough as a good long distance should be. Lots of climb too. I was mostly pretty good exept for one bit where I kind of hit the wall through 12-15 and dropped from 5th to 7th. Came back a bit afterwards but still tailed off near the end. Otherwise happy with the technique and concentration had a high of 4th after 6 controls and was very in the mix so looking forward to some technical middle tomorrow.

Running (road) 10:34 intensity: (1:33 @0) + (8:59 @1) + (2 @3) 1.32 km (8:00 / km) +30m 7:10 / km
ahr:108 max:133 shoes: 2019 Inov8 X-talon 212


M21E - Long - Splits

Friday Apr 19, 2019 #

Event: NZ Orienteering Nationals - Easter 2019
 
9 AM

Running (road) 15:04 intensity: (1:10 @0) + (10:10 @1) + (2 @2) + (1:10 @3) + (2:32 @4) 2.57 km (5:52 / km) +19m 5:39 / km
ahr:128 max:165

1 PM

Running (road) 18:26 intensity: (2:17 @0) + (9:39 @1) + (3:28 @2) + (2:57 @3) + (5 @4) 2.91 km (6:19 / km) +13m 6:11 / km
ahr:129 max:162

2 PM

Orienteering race 16:37 intensity: (4 @0) + (33 @1) + (22 @2) + (27 @3) + (2:29 @4) + (12:42 @5) 3.64 km (4:34 / km) +5m 4:32 / km
ahr:171 max:178 shoes: New Balance 880-V7

Running (road) 13:22 intensity: (1:02 @0) + (12:18 @1) + (2 @3) 2.06 km (6:30 / km)
ahr:113 max:121

Thursday Apr 18, 2019 #

1 PM

Running (road) 43:22 intensity: (12 @0) + (35:33 @1) + (1:52 @2) + (3:57 @3) + (1:48 @4) 6.95 km (6:14 / km) +107m 5:48 / km
ahr:130 max:170 shoes: New Balance 880-V7

Up early for the plane, travelling south to Oamaru for the NZ champs. Broke the drive up a bit with a run in Timaru, a nice park called Centennial Park. Did a lap with Conor while Gina napped in the car. Lovely little park, exactly the right size for what we wanted. Some nice MTB and walking trails looping about that we followed randomly. Loads of ducks about. Finished up with 4x strides with Conor from the bridge. Feeling nice and snappy.

Then drove the rest of the way, stopping in Oamaru to shop and eat before an evening of Azul in the accom.

Wednesday Apr 17, 2019 #

Note
(rest day)

Easy day. Went for a walk since it was a nice day. Did some work on a new project for a stupidly specific problem (useful once every two years!), working out who qualifies for the middle final with the new qualification rules. Theory is to pull the results from the liveresults api, do the calculation and upload them to a webpage somewhere.

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