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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Fly'n

In the 7 days ending Apr 1, 2012:

activity # timemileskm+m
  Other1 4:00:00
  Orienteering3 2:10:16 13.72(9:30) 22.08(5:54) 18852 /75c69%
  Running5 2:03:00 13.43(9:10) 21.61(5:42) 220
  Mt Biking1 55:00 11.63(12.7/h) 18.71(20.4/h) 205
  Total7 9:08:16 38.77 62.4 61452 /75c69%
  [1-5]6 5:08:16

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MoTuWeThFrSaSu

Sunday Apr 1, 2012 #

10 AM

Running 10:00 intensity: (3:13 @1) + (5:21 @2) + (1:26 @3) 1.42 km (7:03 / km) +7m 6:53 / km
ahr:134 max:155 shoes: VJ Supra

Warm Up. Woodhill.

Orienteering 39:37 intensity: (14 @1) + (7 @2) + (7:11 @3) + (28:24 @4) + (3:41 @5) *** 7.38 km (5:22 / km) +98m 5:02 / km
ahr:174 max:187 spiked:11/16c shoes: VJ Supra

Long Course. Woodhill. Course: 6.2 km
Some dodgy mapping and dodgy control placement


A Series Long 1 (2012-04-01)

Orienteering race 31:38 intensity: (18 @1) + (1:07 @2) + (18:04 @3) + (12:05 @4) + (4 @5) *** 4.88 km (6:29 / km) +70m 6:03 / km
ahr:166 max:182 spiked:11/16c shoes: VJ Supra

Middle Course. Woodhill. Course: Middle 4.1 km
More training focused


A Series Middle 1 (2012-04-01)

Saturday Mar 31, 2012 #

9 AM

Running 10:00 intensity: (4:03 @1) + (2:19 @2) + (3:38 @3) 1.46 km (6:51 / km) +2m 6:48 / km
ahr:136 max:158 shoes: VJ Supra

Warm Up Into Exercise. Woodhill.

Orienteering 40:00 intensity: (53 @1) + (2:01 @2) + (14:37 @3) + (21:52 @4) + (37 @5) *** 5.74 km (6:58 / km) +12m 6:54 / km
ahr:168 max:184 spiked:15/21c shoes: VJ Supra

Two Loops In Rubbish. Woodhill.
Managed to swap loops half way through
3 PM

Running 12:00 intensity: (1:18 @1) + (6:38 @2) + (4:04 @3) 1.94 km (6:11 / km) +13m 5:59 / km
ahr:144 max:165 shoes: Nike Lunar Glide Plus 2

Warm Up with Gene. Auckland.

Orienteering 19:01 intensity: (9 @1) + (6 @2) + (21 @3) + (11:12 @4) + (7:13 @5) *** 4.08 km (4:40 / km) +9m 4:37 / km
ahr:180 max:187 spiked:15/22c shoes: Nike Lunar Glide Plus 2

Schools Sprint. Auckland. Course: Sprint 2.9 km


AKSS Final Map 1 (2012-03-31)



AKSS Final Map 2 (2012-03-31)

Friday Mar 30, 2012 #

7 AM

Running 15:00 intensity: (3:25 @1) + (8:32 @2) + (3:03 @3) 2.58 km (5:49 / km) +10m 5:42 / km
ahr:140 max:166 shoes: Adidas SNova Glide 2

Warm Up. Riverhead.
To old house

Running intervals 10:00 intensity: (6 @1) + (11 @2) + (2:23 @3) + (5:49 @4) + (1:31 @5) 2.33 km (4:18 / km)
ahr:174 max:187 shoes: Adidas SNova Glide 2

Some 30:30's. Riverhead.

Running 5:00 intensity: (2:45 @2) + (2:11 @3) + (4 @4) 0.85 km (5:53 / km) +4m 5:46 / km
ahr:151 max:173 shoes: Adidas SNova Glide 2

Cool Down. Riverhead.

Wednesday Mar 28, 2012 #

Note



C • Nice 3
5 PM

Mt Biking 55:00 intensity: (8:53 @1) + (22:01 @2) + (24:06 @3) 18.71 km (20.4 kph) +205m
ahr:146 max:169 shoes: Giant Anthem X1 - 2009

Ride In Riverhead. Riverhead.
Not feeling it today

Tuesday Mar 27, 2012 #

5 PM

Running 7:00 intensity: (1:46 @1) + (2:06 @2) + (3:08 @3) 1.24 km (5:39 / km) +35m 4:57 / km
ahr:142 max:160 shoes: Adidas SNova Riot 4 (orange)

Warm Up. Woodhill.

Running 54:00 intensity: (1:28 @1) + (11:19 @2) + (28:22 @3) + (10:58 @4) + (1:53 @5) 9.79 km (5:31 / km) +150m 5:07 / km
ahr:159 max:192 (injured) shoes: Adidas SNova Riot 4 (orange)

Honest Run. Woodhill.
Was going to course from weekend, but knee and heel didn't feel great in terrain in these shoes (still a bit new) so flagged that idea and tried keeping an honest effort on some tracks, probably ended up more like a fartlek session.

Put in some hurt box efforts on some hills

Monday Mar 26, 2012 #

Other (Golf) 4:00:00 [0]
shoes: Adidas SNova Glide 2

Golf with Tony and David, take away the one 14 and I did alright

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