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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Rob1280

In the 7 days ending Jun 9:

activity # timemileskm+m
  Paddle6 5:10:45 37.32(8:20) 60.06(5:10)
  Run5 4:07:58 27.84(8:54) 44.8(5:32) 1286
  Gym4 2:50:00
  Swim1 32:28 0.93(34:50) 1.5(21:39)
  Total14 12:41:11 66.09 106.36 1286

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MoTuWeThFrSaSu

Sunday Jun 9 #

7 AM

Paddle 1:00:43 [3] 13.1 km (4:38 / km)

K2 with MJ, wu plus tt.
12 PM

Gym 45:00 [3]

Half of day 3 set.
2 PM

Paddle 53:30 [3] 10.28 km (5:12 / km)

Easy paddle with Matt with resistance.

Saturday Jun 8 #

7 AM

Paddle 47:44 [3] 9.58 km (4:59 / km)

Easy one with MJ
10 AM

Swim 32:28 [3] 1.5 km (21:39 / km)

Lekker swim at the gym.
3 PM

Paddle 1:11:59 [3] 12.31 km (5:51 / km)

Laps plus portages in k1, way better conditions this afternoon for paddling:)

Friday Jun 7 #

5 AM

Run 1:32:54 [3] 15.4 km (6:02 / km) +440m 5:17 / km
ahr:128 max:157 shoes: Hoka Mach 5

Very slow TH run, no comrades runners. Cold!
6 PM

Gym 45:00 [3]

Ball and part of day 3.

Thursday Jun 6 #

5 AM

Gym 1:00:00 [3]

Day 2 set.

Run 11:24 [3] 2.2 km (5:11 / km) +66m 4:30 / km
ahr:140 max:149 shoes: New Balance Fuel Cell Propel 4

Easy around the block from Yield.
5 PM

Paddle 28:29 [3] 5.99 km (4:45 / km)
ahr:159 max:178

k2 tt attempt with MJ, struggled again with bad forearm pump :(

Wednesday Jun 5 #

5 AM

Run 1:20:40 [3] 14.74 km (5:28 / km) +557m 4:36 / km
ahr:132 max:148 shoes: Kinvara 14 Red

Over Northcliff with the Wednesday crew.
4 PM

Paddle 48:20 [3] 8.79 km (5:30 / km)

Easy paddle, sugar dropping and didn’t have anything on me to sustain my levels for a longer session.

Tuesday Jun 4 #

5 AM

Run 36:00 [3] 7.47 km (4:49 / km) +223m 4:12 / km
ahr:135 max:152 shoes: Kinvara 14 Red

Chilly easy tt at Yield.

Monday Jun 3 #

5 AM

Run 27:00 [3] 5.0 km (5:24 / km)
shoes: Kinvara 13 Orange

Easy to and from the gym

Gym 20:00 [3]

A lot of hip stretching and lower body ball routine.

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