Attackpoint - performance and training tools for orienteering athletes

Training Log: LOST_Richard

In the last 7 days:

activity	#	time	miles		km		+m
Orienteering	1	3:03:34	6.56	(27:58)	10.56	(17:22)	337
Gym	2	1:44:15
Walking	2	1:34:32	5.58	(16:57)	8.98	(10:32)	82
Road Cycling	1	1:19:40	18.39	(13.8/h)	29.59	(22.3/h)	112
Mountain Biking	2	1:14:30	11.07	(8.9/h)	17.81	(14.3/h)	135
FIxed Bike	1	30:06	10.35	(20.6/h)	16.66	(33.2/h)
Running	1	17:57	1.64	(10:56)	2.64	(6:48)	10
Total	7	9:44:34	53.59		86.25		676

3:03

0:00

Friday Jul 3 #

10 AM

Mountain Biking 49:18 [3] 9.31 km (11.3 kph) +135m
ahr:104 max:120 shoes: Avanti Mountain Bike

John Forrest rail trail to Parkerville Tavern f&c and pint, nice warm wood fire. What could be wrong with that.

C • Having to leave it? 1

1 PM

Mountain Biking 25:12 [3] 8.51 km (20.3 kph)
ahr:95 max:128 shoes: Avanti Mountain Bike

Nice and easy back down the rail trail to Peachy Rd.

Walking 49:55 [3] 4.89 km (10:13 / km) +15m 10:04 / km
ahr:97 max:109 shoes: ASICS 2019 Grey 2000

Home to Steve's, though Kings Park and around Matilda Bay. Still a lovely sunny Perth winter day.

Thursday Jul 2 #

10 AM

Road Cycling 1:19:40 [3] 29.59 km (22.3 kph) +112m
ahr:114 max:148 shoes: Colnago CLX

Stadium and back to check one of the Photo Control sites and did a bonus lap of Kings Park on the way back.

Waited for the sun to be up after, for Perth, a cold night @ 4.5 deg at 7:00am

C • Sounds balmy to us 4

Wednesday Jul 1 #

9 AM

Gym (UWA) 51:13 [3]
ahr:92 max:127 shoes: ASICS 2019 Grey 2000

Bike 10minute 3.43 miles 87 rpm
Dead lift 20kg plus 24kg bar 15 * 3
Pull down 20kg * 10 * 4plus twist stretch
Tricep pull down 12.5kg 10 * 3
Bicep curls 7kg 10 * 3
Bent over row 20kg 10 * 3
Chest press 7kg on fit ball 10 * 3
Stretching and rolling 10minute

Tuesday Jun 30 #

2 PM

FIxed Bike 30:06 [3] 16.66 km (33.2 kph)
ahr:116 max:139 shoes: Orbit fixed bike

Running 17:57 [3] 2.64 km (6:48 / km) +10m 6:40 / km
ahr:137 max:158 shoes: ASICS 2019 Grey 2000

two one km sections then jog / walk back home

2nd km faster then the first so did not risk a 3rd!

Walking 44:37 [2] 4.09 km (10:54 / km) +67m 10:05 / km
ahr:96 max:108 shoes: ASICS 2019 Grey 2000

Kings Park Tuesday walk

Monday Jun 29 #

Note
(rest day)

Rest day - got caught up with trip planning and watching the rain then it was dark ...

C • Rain 1

Sunday Jun 28 #

9 AM

Gym (UWA) 53:02 [3]
ahr:81 max:106 shoes: ASICS 2019 Grey 2000

Bike 10minute 5.32km 83rpm
Pull down 20kg 10 * 4 plus twist stretch
Leg extensions 16kg 10 * 4
Chest press 25kg 50
Leg press 60kg 25 * 1 66kg 25 * 1
Bicep curls 7kg 10 * 4
Tricep pull down 12.5kg 10 * 4
Chest press 7kg on fit ball 10 * 4
Stretching and rolling 10 minute

Saturday Jun 27 #

9 AM

Orienteering 2:45:21 [3] 9.23 km (17:55 / km) +300m 15:25 / km
ahr:97 max:130

Umuna checking tricky tapes to help Helen, should be a nice event. Lots of rocks and plenty of dead fall to stop you going straight. Plenty enough climb!

Orienteering 18:13 [3] 1.34 km (13:38 / km) +37m 11:58 / km
ahr:98 max:113

One last check

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