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Training Log: Liam Dufty

In the last 7 days:

activity	#	time	miles		km		+m	load
Tennis	2	3:15:00						68.3
Running	4	2:44:09	20.32	(8:05)	32.7	(5:01)	153	66.6
Orienteering	2	23:07	3.13	(7:23)	5.04	(4:35)	31	17.1
Total	8	6:22:16	23.45		37.74		185	151.9
[1-5]	8	6:20:40

2:30

0:00

Tuesday Apr 23 #

5 PM

Running 56:52 11.16 km (5:06 / km) +11m 5:04 / km
ahr:161 max:189

Monday Apr 22 #

8 PM

Running 30:11 5.32 km (5:41 / km) +41m 5:28 / km
ahr:131 max:144

Sunday Apr 21 #

Event: NavDash 5 Swan Valley Activity Centre

9 AM

Orienteering 16:24 3.44 km (4:46 / km) +31m 4:34 / km
ahr:178 max:188 shoes: Salomon Sprint Shoes

Swan Valley Adventure Centre sprint. 3rd, 54s behind Lars and 34s behind Ollie. Started off poorly losing a lot of time on #3 and #5, and smaller mistakes on #2, #6, and #8. Was 1min behind Lars and Ollie at #9, the last control of the 'bush' section by the creek, and then gained time on both of them through the buildings.

Felt better than the last few weeks and more on top of the navigation.

11 AM

Orienteering 6:43 1.6 km (4:12 / km)
ahr:175 max:187 shoes: Salomon Sprint Shoes

Supersprint at SVAC. Starts were at 15s intervals and I was 2nd last with Ollie behind me since Lars started first so he could leave early. Caught Craig and Sten at about #8 and sat behind Sten until I tried to pick up the pace and get a bit of a gap after the map flip at #11. Got a bit distracted a couple of times trying to spot Ollie behind us when we went into out and backs but Ollie had pulled out after #7 so he was nowhere to be seen.

Had a 21s gap over Lars in 2nd place with Sten and Joseph less than 5s behind him.

Long - Splits

Supersprint - Splits

Saturday Apr 20 #

12 PM

Tennis 2:00:00 [3]

Onslow Park club champs with Craig including warm up. Craig couldn't get the ball in the court at all in the warm up but sorted himself out and actually played pretty well during the match. Was a good contest but Nic and Mark were a bit too solid for us and we lost 6-7(5) 3-6.

6 PM

Running 30:01 5.93 km (5:04 / km)
ahr:146 max:166 shoes: Saucony Ride

Easy 30min down through UWA and back.

Thursday Apr 18 #

6 AM

Running 47:05 10.3 km (4:34 / km) +101m 4:22 / km
ahr:159 max:187 shoes: (v2) $2 Saucony Kinvaro

Thursday threshold.
12min warm-up
2*(3min strong, 3min float, 2min strong, 2min float, 1min strong, 1min float)
12min cool down

6 PM

Tennis 1:15:00 [3]

Hit with Cam. First proper hit in almost 2 months (have been hitting with Alastair or Craig occasionally but that doesn't really count). A bit rusty but nowhere near as bad as I thought I'd be, played a set and lost 4-6. Shanked groundstrokes were dropping in most of the time and having the net at the right height instead of being 5cm higher like it has been at the Onslow grass made my serving much more successful.

Some positive signs for club champs on Saturday. We've had some pressure added today by being put into the draw as 2nd seeds which I think is overselling our abilities a little bit.

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