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Training Log: Liam Dufty

In the last 7 days:

activity # timemileskm+mload
  Running3 3:13:00 21.92(8:48) 35.28(5:28) 62879.0
  Tennis1 2:30:0052.5
  Orienteering1 17:58 2.34(7:40) 3.77(4:46)13.7
  Total4 6:00:58 24.26 39.05 628145.2
  [1-5]4 5:59:36
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2:30
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Thursday Feb 29 #

6 AM

Running 49:14 intensity: (35 @0) + (51 @1) + (2:28 @2) + (11:06 @3) + (18:18 @4) + (15:56 @5) 10.7 km (4:36 / km) +85m 4:26 / km
ahr:167 max:191

Frontrunner session.
Gregson threshold
- 12min wu
- 10min tempo @4:18/km
- 5*1min strong, 1min float @3:49/4:42 /km
- 5min threshold @4:05/km
- 12min cd

Felt comfortable, and was a little faster than recommended on all of the efforts. Did 4:11 for the tempo, ~3:44 for the 5*1min and 3:57 for the threshold.

Tuesday Feb 27 #

8 PM

Running 1:36:22 intensity: (31 @0) + (15:02 @1) + (1:18:46 @2) + (2:03 @3) 15.63 km (6:10 / km) +212m 5:46 / km
ahr:126 max:145

Easy run with Matt, and Rachel for most of it.

Sunday Feb 25 #

7 AM

Running 47:24 intensity: (16 @0) + (13 @1) + (39 @2) + (3:53 @3) + (16:28 @4) + (25:55 @5) 8.95 km (5:18 / km) +331m 4:28 / km
ahr:176 max:187

Lesmurdie PTS. Legs were dead on the hills, tired from tennis yesterday I think. The downhills were very fun though and I think I caught up a fair bit of time to finish 3rd, not far behind 2nd.

Orienteering 17:58 intensity: (12 @1) + (14 @2) + (35 @3) + (4:29 @4) + (12:28 @5) 3.77 km (4:46 / km)
ahr:180 max:192

ECU Mt Lawley sprint. Came straight from PTS so legs were a bit tired but the campus is very flat so it wasn't too bad. Ok technically, picked reasonable route choices for all of the legs I think, could have been a bit smoother through a couple of controls but nothing more than a couple seconds. Running a bit slower definitely helps with feeling smooth navigating though. Biggest time loss was probably on the way to #1 because I ran past the start without going through the triangle so I had to double back and probably lost about 15s.

Saturday Feb 24 #

Tennis 2:30:00 [3]

Men's Div 2 pennants qualifying final against Sorrento. Wrist was not cooperating so I was very limited in both singles and doubles. Lost singles 1-6 1-6 to Benji and doubles with Matt to Benji/Shaun 1-6 2-6. Most of my contribution today was just pushing others on my team into lower positions where they were more likely to win.

My team (Reabold) finished the season clearly in last (6th) place, so we didn't have high hopes against equal 2nd place team Sorrento, but we ended up on the right side of some close matches with the win 4-2. Very satisfying to beat this team because of the poor sportsmanship of some of their players - one guy in particular got very aggressive the last time we played them and was not pleasant today either. Nice to know that they are knocked out of the competition now, even though we will possibly have to forfeit next week because we only have 2 uninjured players.

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