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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Nieuwy

In the 7 days ending Apr 22, 2011:

activity # timemileskm+m
  Orienteering4 2:50:21 15.68(10:52) 25.23(6:45) 310
  Running2 1:10:27 7.77(9:04) 12.5(5:38) 96
  Cycling1 14:28 4.25(17.6/h) 6.84(28.4/h) 40
  Total7 4:15:16 27.69(9:13) 44.57(5:44) 447

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SaSuMoTuWeThFr

Friday Apr 22, 2011 #

Event: Frazzle Rock Easter 2011
 
1 PM

Orienteering race 14:51 intensity: (1:02 @1) + (1:14 @2) + (5:55 @3) + (6:40 @4) 2.86 km (5:12 / km) +3m 5:10 / km
ahr:160 max:185 shoes: Brooks Cascadia 4


Day 1 (Prologue) Long - Splits

Thursday Apr 21, 2011 #

3 PM

Cycling 14:28 intensity: (11:46 @1) + (3 @2) + (2:03 @3) + (36 @4) 6.84 km (28.4 kph) +40m
ahr:87 max:173

Tuesday Apr 19, 2011 #

6 PM

Running 37:03 intensity: (2:39 @1) + (9:11 @2) + (25:13 @3) 6.86 km (5:24 / km) +18m 5:20 / km
ahr:142 max:164 shoes: Asics Gel Kayano 17

Easy run along th torrens to the weir and back with Fern, Simon and Bridget, then a lap of the track with Fern after.

OSA meeting after :(

Monday Apr 18, 2011 #

6 PM

Running 33:24 intensity: (4:18 @1) + (12:45 @2) + (16:15 @3) + (6 @4) 5.64 km (5:55 / km) +79m 5:32 / km
ahr:139 max:170 shoes: Asics Gel Kayano 17

Run from Fern's with Simon, Bridget, Eric, Troy and Fern. Just a short easy run around Blackwood/Karinya/Craigburn. Ankle was a little bit sore at times after rolling it yesterday. It should feel better by friday and shouldnt affect running in terrain whilst taped.

Sunday Apr 17, 2011 #

9 AM

Orienteering race 1:07:52 intensity: (12:35 @1) + (26:37 @2) + (28:05 @3) + (35 @4) 9.97 km (6:48 / km) +112m 6:27 / km
ahr:136 max:173 shoes: Brooks Cascadia 4

Narrinyeri Hills OY 8.4km course

Planned to do course 1, but the maps were in the wrong piles at the start, so i picked up a course 2 map. Realised at #3 when the control number was wrong, but i was in the right spot, then checked my map and it was course 2. Decided not to go back and get the right one, and kept going. Not really any problems with navigation, just chose a couple of wrong route choices and didnt really feel in the mood for it again. I have been feeling a bit like this lately, i just dont seem to care enough to put in any effort at most events in SA. This is possibly due to there being nobody else around my pace, so i dont feel like i need to put in any effort to compete.

Saturday Apr 16, 2011 #

10 AM

Orienteering 38:28 intensity: (1:55 @1) + (4:08 @2) + (29:24 @3) + (3:01 @4) 5.54 km (6:57 / km) +78m 6:29 / km
ahr:153 max:179 shoes: Asics Gel Kayano 17

Course planning at Wadmore Park/ Black Hill for the SAPES Games in May. Im only setting one course, so i just jogged around checking the sites. Only a couple of sites that i had to change, but a few map corrections to make too.

Parts of Black Hill reminded me of the Flinders, with native pines and open rocky ground.
C • I kept thinking of the Flinders at Narrinyeri today! 5
1 PM

Orienteering 35:55 intensity: (7:51 @1) + (11:34 @2) + (16:30 @3) 4.77 km (7:32 / km) +90m 6:53 / km
ahr:134 max:168 shoes: Asics Gel Kayano 17

Course planning at Keithcot Farm for the Sprint Champs. Should be pretty good, even with the construction and possibility of fences being taken down just before the event.

No GPS data, so you dont know where the courses go.

Orienteering 13:15 intensity: (6:07 @1) + (5:05 @2) + (1:25 @3) + (38 @4) 2.09 km (6:20 / km) +27m 5:57 / km
ahr:125 max:174 shoes: Asics Gel Kayano 17

Ran the short course to see if is suitable for a wheelchair. Had to go up all the ramps and not up any curbs or stairs.

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