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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: 007

In the 31 days ending Jan 31:

activity # timemileskm+m
  riding14 9:43:11 12.09 19.46 172
  stretch/yoga10 3:15:00
  Running6 3:04:27 14.99(12:18) 24.12(7:39) 703
  orienteering4 2:13:06 8.68 13.97 231
  Strength8 2:10:00
  Total29 20:25:44 35.76 57.54 1106
  [1-5]23 16:08:20

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Tuesday Jan 30 #

riding 45:00 [2]

Monday Jan 29 #

riding 45:00 [1]

Sunday Jan 28 #

stretch/yoga 10:00 [0]

Lower back is not very happy.. Painful when trying to do lying curl spine from tailbone up. Leaning over to pick things up seems worst (which I do a lot of - picking up children)

Saturday Jan 27 #

Note

Right foot quite sore, there’s a sore lump halfway down the outside and hurts to walk on. Weird
My lower back has also been stiff and sore in a way I’ve never felt before..

Friday Jan 26 #

orienteering 37:00 [3]

Mt Lofty Botanic Gardens. Such a beautiful area and fun course. I’m very unfit though and also technically pretty sloppy.
Also walked the easy course with the boys (they mostly ran!) - I think it’s the first time they’ve done a whole course and they were very into it the whole time!

Note

Somehow sprained my foot while walking before my run - it was kind of ok running but achey and sore now.

Tuesday Jan 23 #

stretch/yoga 40:00 [0]

riding 45:00 [1]

Monday Jan 22 #

riding 45:00 [2]

stretch/yoga 15:00 [0]

Strength 20:00 [1]

8 AM

Running 31:08 intensity: (7 @1) + (10:00 @2) + (20:31 @3) + (30 @4) 4.38 km (7:06 / km) +131m 6:11 / km
ahr:135 max:153

Friday Jan 19 #

6 PM

orienteering 39:55 intensity: (10:00 @2) + (19:55 @3) + (10:00 @4) 5.0 km (7:59 / km) +150m 6:57 / km
ahr:142 max:162

Marino rocks O. Felt very slow and ploddy.

Wednesday Jan 17 #

stretch/yoga 15:00 [0]

7 AM

riding 26:41 intensity: (5:11 @1) + (20:25 @2) + (1:05 @3) 7.34 km (3:38 / km) +135m 3:20 / km
ahr:117 max:137

Running 32:11 intensity: (2:00 @1) + (13:58 @2) + (16:13 @3) 4.46 km (7:13 / km) +133m 6:17 / km
ahr:129 max:146

4 PM

riding 18:30 intensity: (2:00 @0) + (8:26 @1) + (5:59 @2) + (2:05 @3) 7.3 km (2:32 / km)
ahr:109 max:137

Tuesday Jan 16 #

riding 45:00 [1]

stretch/yoga 30:00 [0]

Someone is organising a weekly hour of yoga at work, outside on the lawns :)

Strength 15:00 [1]

Some of it counts as strength..

Monday Jan 15 #

riding 45:00 [1]

Commute.
Nice to feel a bit of tiredness in my legs from the hills yesterday :)

Strength 20:00 [1]

Legs

Sunday Jan 14 #

stretch/yoga 20:00 [0]

Strength 10:00 [0]

9 AM

Running 50:02 intensity: (9 @0) + (31 @1) + (17:36 @2) + (30:27 @3) + (1:19 @4) 5.71 km (8:46 / km) +209m 7:24 / km
ahr:135 max:154

Morialta run. Love the trails there so much!

Friday Jan 12 #

5 PM

orienteering 26:03 intensity: (21 @1) + (2:20 @2) + (11:58 @3) + (10:47 @4) + (37 @5) 4.25 km (6:08 / km) +30m 5:55 / km
ahr:146 max:173

Nth Adelaide O starting near the uni footbridge on the sth side. Hot!
7 PM

riding 43:00 intensity: (42:00 @2) + (1:00 @3) 4.82 km (8:56 / km) +38m 8:35 / km
ahr:119 max:136

Ride to/from event with the trailer

Wednesday Jan 10 #

riding 45:00 [1]

7 AM

Running 31:50 intensity: (24 @1) + (12:19 @2) + (19:04 @3) + (3 @4) 4.27 km (7:27 / km) +131m 6:28 / km
ahr:133 max:151

Tuesday Jan 9 #

riding 45:00 [1]

Monday Jan 8 #

riding 45:00 [1]

Strength 30:00 [0]

stretch/yoga 10:00 [0]

8 PM

Running 15:14 intensity: (6 @0) + (26 @1) + (5:19 @2) + (9:23 @3) 2.28 km (6:42 / km)
ahr:132 max:147

Saturday Jan 6 #

stretch/yoga 20:00 [0]

Friday Jan 5 #

stretch/yoga 20:00 [0]

5 PM

orienteering 30:08 intensity: (4 @0) + (24 @1) + (13 @2) + (5:43 @3) + (23:35 @4) + (9 @5) 4.72 km (6:23 / km) +51m 6:04 / km
ahr:152 max:169

Burnside O. Bit hot. Left knee itb seized up just as I got back to Hazelwood park so I cut out the last section.

Wednesday Jan 3 #

stretch/yoga 15:00 [0]

Strength 15:00 [1]

riding 45:00 [1]

9 AM

Running 24:02 intensity: (5 @0) + (4 @1) + (4:01 @2) + (13:10 @3) + (6:42 @4) 3.02 km (7:57 / km) +99m 6:50 / km
ahr:142 max:161

Tuesday Jan 2 #

Strength 10:00 [0]

riding 45:00 [1]

Monday Jan 1 #

Strength 10:00 [0]

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