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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Uncle JiM

In the 7 days ending Nov 20, 2011:

activity # timemileskm+m
  MTB3 3:10:04 40.09(4:44) 64.51(2:57) 545
  RUN5 1:31:50 12.39(7:25) 19.94(4:36) 64
  ORIENTEERING ◪1 43:08 4.37(9:52) 7.04(6:08) 102
  COMMUTE1 6:00
  Total9 5:31:02 56.85 91.49 711

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MoTuWeThFrSaSu

Sunday Nov 20, 2011 #

2 PM

MTB 1:30:03 intensity: (20:19 @1) + (39:18 @2) + (12:56 @3) + (10:49 @4) + (6:41 @5) 32.58 km (2:46 / km) +285m 2:39 / km
ahr:136 max:236 shoes: Shimano M123

Legs, and body, were stuffed after yesterday, so the early morning run was of the cards. Went out for a easy ride after lunch, was a good day to be out there

Saturday Nov 19, 2011 #

1 PM

COMMUTE 6:00 [3]

Over to the aths track, then home after

RUN warm up/down 12:00 [3] 2.5 km (4:48 / km)
shoes: Pegasus 28

A number of laps of the outside of the track
2 PM

RUN race 2:34 intensity: (5 @2) + (8 @3) + (2:10 @4) + (11 @5) 0.8 km (3:12 / km)
ahr:148 max:156 shoes: Lunar Racer

1st 800 of the new season, am happy how it went

RUN race 11:21 intensity: (7 @1) + (10 @2) + (29 @3) + (10:10 @4) + (25 @5) 3.0 km (3:47 / km) +1m 3:47 / km
ahr:157 max:168 shoes: Lunar Racer

6 secs faster than last Tuesday, was good conditions, warm and a little rain, no wind
3 PM

RUN warm up/down 12:00 [3] 2.5 km (4:48 / km)
shoes: Lunar Racer

2 laps in between races, and 3 more after the 3k
6 PM

ORIENTEERING ◪ race 43:08 intensity: (1:49 @2) + (22:43 @3) + (18:36 @4) 7.04 km (6:08 / km) +102m 5:43 / km
ahr:145 max:159 shoes: INOV-8 Roclite 285-2

Score event with a twist.

18 controls, 6 worth 10 points, 6 @ 20 and 6 @ 30. You had to get them in lots of 3, so if you got a 10 point 1st, you had to get 2 more 10 pointers before you get either 20 or 30 pointers. You dont have to go 10 pointers 20, 30, 10, 20, 30. any order will do, like 10, 20, 10, 30, 20, 30

Which way would you go?

McGuck Score
C • Great event 4

Friday Nov 18, 2011 #

6 PM

MTB 1:00:00 intensity: (29:41 @1) + (20:53 @2) + (8:29 @3) + (57 @4) 18.0 km (3:20 / km) +139m 3:13 / km
ahr:91 max:150 shoes: INOV-8 Roclite 285-2

Wednesday Nov 16, 2011 #

11 AM

MTB 40:01 intensity: (12:50 @1) + (23:56 @2) + (3:06 @3) + (9 @4) 13.94 km (2:52 / km) +121m 2:45 / km
ahr:115 max:151

Lap of the Res

Tuesday Nov 15, 2011 #

6 PM

RUN warm up/down 10:08 intensity: (28 @1) + (4:07 @2) + (5:33 @3) 2.0 km (5:04 / km) +3m 5:02 / km
ahr:128 max:144 shoes: Pegasus 28

To the track and a couple of laps

RUN race 11:27 intensity: (10 @1) + (9 @2) + (20 @3) + (10:14 @4) + (34 @5) 3.0 km (3:49 / km) +1m 3:49 / km
ahr:159 max:168 shoes: Pegasus 28

1st 3k for the year. Got to start somewhere :)

RUN warm up/down 12:19 intensity: (39 @1) + (1:52 @2) + (9:48 @3) 2.13 km (5:47 / km) +18m 5:33 / km
ahr:129 max:141 shoes: Pegasus 28

Couple of laps, then home

Monday Nov 14, 2011 #

7 PM

RUN 20:01 [3] 4.01 km (5:00 / km) +41m 4:45 / km
shoes: Pegasus 28

Evening stroll around the Golf Course

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