Attackpoint - performance and training tools for orienteering athletes

Training Log: Rob1280

In the last 7 days:

activity	#	time	miles		km		+m
Paddle	5	5:58:05	43.88	(8:10)	70.61	(5:04)
Run	4	4:28:07	31.06	(8:38)	49.98	(5:22)	1245
Gym	2	2:00:00
Total	11	12:26:12	74.93		120.59		1245

2:33

0:00

Wednesday Apr 24 #

5 AM

Run 1:09:13 [3] 13.87 km (4:59 / km) +471m 4:16 / km
ahr:135 max:159 shoes: Kinvara 14 Red

Northcliff lower slopes route with Peter and Luke. Nice and chilled.

Run 5:56 [3] 1.23 km (4:49 / km) +10m 4:38 / km
ahr:130 max:138 shoes: Kinvara 14 Red

Home.

Tuesday Apr 23 #

5 AM

Run 41:59 [3] 8.52 km (4:56 / km) +124m 4:36 / km
ahr:134 max:146 shoes: Hoka Mach 5

Easy wu plus easy Yield tt, 22:44.

5 PM

Paddle 55:19 [3] 9.82 km (5:38 / km)

Intervals with the squad, didn't really keep track of what was going on, 2min,1min & 4min's. Technique tips from Esti seem to be making a good difference, hopefully more improvements to come...

Monday Apr 22 #

5 AM

Gym 1:00:00 [3]

Day 1 set. Ball works is progressing well.

5 PM

Paddle 30:30 [3] 6.38 km (4:47 / km)
ahr:145 max:171

K2 with Jess, another test session for the mixed league coming on Thursday. It promises to be a hard race with some proper combinations this year!

Paddle 24:59 [3] 5.14 km (4:52 / km)
ahr:139 max:163

Sunday Apr 21 #

8 AM

Paddle 1:08:05 [3] 9.89 km (6:53 / km)
ahr:116 max:157

Easy paddle in k1 with MJ at Roodeplaat, planning the course for SA’s and getting some technique coaching from Esti.

3 PM

Gym 1:00:00 [3]

Day 3 session with Mat.

Saturday Apr 20 #

8 AM

Paddle 1:35:49 [3] 20.97 km (4:34 / km)
ahr:163 max:180

VLC k2, second race in the marathon series. We were looking forward to seeing where we are at.

We decided to start on the left in some clear but shallow water, as I knew there would be carnage on the inside on the first buoy, this played out and we ended up paddling onto first wave and then breaking away with Wayne/Brad, Siseko/Kwanda and Bruno/Keegan. The race went well and we were strong, on the 4/5 portages we weren’t so smooth and got dropped. Ended in 3rd, just ahead of Siseko, they were in a river boat so didn’t have too much speed. Happy with the result.

Friday Apr 19 #

5 AM

Run 1:20:31 [3] 14.77 km (5:27 / km) +410m 4:47 / km
ahr:144 max:168 shoes: Kinvara 14 Red

TH hilbrow, nice and chilled.

Thursday Apr 18 #

5 AM

Run 1:10:28 [3] 11.59 km (6:05 / km) +230m 5:32 / km
ahr:126 max:154 shoes: Kinvara 14 Red

Speed work on 7th, 4x200,4x400,4x200, very easy recover in between. Speed started out at 2:50 and slowed to 3:15/km by the end.

4 PM

Paddle 41:15 [3] 8.36 km (4:56 / km)
ahr:125 max:141

Easy warm-up, got some tips on paddle length for MJ and we started going better and better. Slightly longer paddle length in the back.

Paddle 42:08 [3] 10.04 km (4:12 / km)
ahr:162 max:179

Proper paddle tonight but we weren’t under pressure of getting dropped, 5 fast boats, we made a good tactical move on the last lap and took 3rd. Wayne/Brad, Luke/Alex, us, Bruno/Keegan, Ricky/Mike. No love lost on the water.

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