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Training Log Archive: Fly'n

In the 7 days ending Apr 6, 2012:

activity # timemileskm+m
  Running7 2:39:00 16.24(9:47) 26.14(6:05) 70
  Orienteering4 2:26:11 16.07(9:06) 25.87(5:39) 18874 /99c74%
  Tramping1 2:02:00 4.88(25:01) 7.85(15:32) 194
  Total8 7:07:11 37.2(11:29) 59.86(7:08) 45374 /99c74%

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SaSuMoTuWeThFr

Friday Apr 6, 2012 #

Event: New Zealand Orienteering Championships 2012
 
2 PM

Running 5:00 intensity: (1:04 @1) + (3:07 @2) + (49 @3) 0.69 km (7:15 / km) +5m 7:00 / km
ahr:138 max:156 shoes: Nike Lunar Glide Plus 2

Warm Up 1. Albany.

Running 13:00 intensity: (6:27 @1) + (4:01 @2) + (2:23 @3) + (9 @4) 1.41 km (9:13 / km) +2m 9:09 / km
ahr:130 max:172 shoes: Nike Lunar Glide Plus 2

Warm Up 2. Albany.

Orienteering race 15:55 intensity: (55 @4) + (15:00 @5) **** 3.79 km (4:12 / km)
spiked:22/24c shoes: Nike Lunar Glide Plus 2

Nationals Sprint. Albany. Course: Sprint 2.9 km 25 m


National Champs Sprint (2012-04-06)

Running 17:00 intensity: (6:06 @1) + (10:18 @2) + (36 @3) 2.0 km (8:30 / km) +2m 8:27 / km
ahr:134 max:152 shoes: Nike Lunar Glide Plus 2

Cool Down. Albany.

Mens Elite - Splits

Thursday Apr 5, 2012 #

5 PM

Running 30:00 intensity: (28 @1) + (13:37 @2) + (15:55 @3) 5.58 km (5:23 / km) +9m 5:20 / km
ahr:150 max:167 shoes: Adidas SNova Glide 2

Easy Jog. Riverhead.

Wednesday Apr 4, 2012 #

7 AM

Running 15:00 intensity: (1:24 @1) + (6:25 @2) + (7:11 @3) 2.79 km (5:23 / km) +9m 5:17 / km
ahr:147 max:162 shoes: Adidas SNova Glide 2

Warm Up. Riverhead.

Running 10:00 intensity: (11 @2) + (41 @3) + (6:03 @4) + (3:05 @5) 2.34 km (4:16 / km) +0m 4:16 / km
ahr:178 max:191 shoes: Adidas SNova Glide 2

More 30:30s. Riverhead.

Running 7:00 intensity: (12 @2) + (6:33 @3) + (15 @4) 1.23 km (5:41 / km) +4m 5:36 / km
ahr:157 max:178 shoes: Adidas SNova Glide 2

Cool Down. Riverhead.
2 PM

Note

Proper massage today as well, felt like being beaten with a concrete rolling pin on my quads
9 PM

Note

Train in morning, so I can develop in the evening

http://www.nationals2012.co.nz/index.php/bring-you...
C • nice try 1

Tuesday Apr 3, 2012 #

8 AM

Running 30:00 intensity: (2:39 @1) + (21:01 @2) + (6:20 @3) 5.28 km (5:41 / km) +17m 5:36 / km
ahr:144 max:166 shoes: Adidas SNova Glide 2

Morning Jog. Riverhead.
Actually loosened the legs up, unbelievable

Monday Apr 2, 2012 #

4 PM

Tramping (Hunting) 2:02:00 intensity: (1:57:09 @1) + (4:51 @2) 7.85 km (15:32 / km) +194m 13:50 / km
ahr:93 max:150

Hunt With Old Mate Simon. Gardens.
Too windy

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)

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