Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kEEly

In the 31 days ending Mar 31, 2007:

	activity	#	time	miles	km	+m
	running	19	14:55:17	85.19	137.1	2700
	road bike	9	10:08:50	157.21	253.0
	orienteering	5	5:59:08	17.4	28.0	590	78 /	89c	87%
	Gym	5	2:11:00
	running technique and strength	4	1:15:00
	core & stretching	2	45:00
	Total	26	35:14:15	259.8	418.1	3290	78 /	89c	87%
	[1-5]	26	34:54:15
averages - sleep:8.7 rhr:49 weight:75kg

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Friday Mar 30, 2007 #

running 15:00 [1]

Thursday Mar 29, 2007 #

orienteering 1:10:00 [3]

Wednesday Mar 28, 2007 #

running tempo 1:00:00 [4] 15.0 km (4:00 / km)
ahr:161 max:183 rhr:48 slept:7.0 weight:75kg shoes: asics gel kayano XII

running technique and strength 20:00 [3]

Tuesday Mar 27, 2007 #

running long 1:45:00 [3] 19.0 km (5:32 / km) +900m 4:28 / km
ahr:152 max:189 rhr:48 slept:5.0 weight:75kg shoes: asics gel kayano XII

Monday Mar 26, 2007 #

road bike 55:00 [2] 27.0 km (2:02 / km)
rhr:48 slept:8.2 weight:75kg shoes: shimano tri shoe

core & stretching tempo 20:00 [3]

Gym 30:00 [3]

Sunday Mar 25, 2007 #

Event: NSW State League #2 (badge)

running warm up/down 10:00 [2]

orienteering race 35:30 [5] *** 6.3 km (5:38 / km) +140m 5:04 / km
ahr:167 max:189 spiked:11/12c rhr:48 slept:8.0 weight:75kg shoes: asics ironman racers

orienteering tempo 45:15 [3] *** 7.5 km (6:02 / km) +150m 5:29 / km
ahr:166 max:185 spiked:13/15c rhr:48 slept:8.0 weight:75kg shoes: asics ironman racers

orienteering warm up/down 10:00 [2]

running technique and strength 20:00 [0]

Saturday Mar 24, 2007 #

Event: NSW Sprint Champs (NSW SL1)

running warm up/down 10:00 [1]

orienteering tempo (chewton diggings) 21:00 [4] ***
spiked:10/12c shoes: Brook Mach 6.0 X-C spike

orienteering tempo 31:34 [4] ***
spiked:13/14c shoes: Brook Mach 6.0 X-C spike

orienteering warm up/down 15:00 [3]

running (hill reps) 1:00:00 [3]
ahr:152 max:189 shoes: asics gel kayano XII

Thursday Mar 22, 2007 #

running 20:00 [3] 4.0 km (5:00 / km)
shoes: asics gel kayano XII

core & stretching tempo 25:00 [5]

Gym 20:00 [3]

Wednesday Mar 21, 2007 #

road bike 58:23 [3] 27.0 km (2:10 / km)
shoes: shimano tri shoe

running 30:00 [3] 6.0 km (5:00 / km)
shoes: asics gel kayano XII

Tuesday Mar 20, 2007 #

running long 1:35:01 [3] 18.8 km (5:03 / km) +900m 4:05 / km
ahr:165 max:192 rhr:48 slept:8.0 weight:75kg shoes: asics gel kayano XII

Monday Mar 19, 2007 #

road bike 1:32:15 [3] 42.0 km (2:12 / km)
ahr:149 max:169 rhr:48 slept:8.0 weight:75kg shoes: shimano tri shoe

Gym tempo 30:00 [3]

Sunday Mar 18, 2007 #

road bike 1:03:18 [3] 32.0 km (1:59 / km)
rhr:50 slept:8.0 weight:75kg shoes: shimano tri shoe

running 30:00 [3] 6.0 km (5:00 / km)
ahr:153 max:166

Saturday Mar 17, 2007 #

Event: Run For Your Life- Daylesford walk/run

running 1:15:00 [3] 15.0 km (5:00 / km)
shoes: asics gel kayano XII

Friday Mar 16, 2007 #

road bike 1:20:00 [3] 38.0 km (2:06 / km)
rhr:50 slept:8.0 weight:75kg shoes: shimano tri shoe

Thursday Mar 15, 2007 #

running hills 1:45:00 [3] 18.8 km (5:35 / km) +900m 4:30 / km
rhr:50 slept:8.0 weight:75kg shoes: asics gel kayano XII

Gym tempo 30:00 [4]

Wednesday Mar 14, 2007 #

road bike 58:00 [4] 30.0 km (1:56 / km)
ahr:152 max:173 shoes: shimano tri shoe

road bike 15:36 [2]

Gym tempo 21:00 [2]

Tuesday Mar 13, 2007 #

running 30:16 [2] 6.0 km (5:03 / km)
ahr:150 max:155 rhr:50 slept:8.0 weight:75kg shoes: asics gel kayano XII

running technique and strength 15:00 [3]

Monday Mar 12, 2007 #

road bike 55:46 [2] 27.0 km (2:04 / km)
shoes: shimano tri shoe

Sunday Mar 11, 2007 #

orienteering race (SS1) 44:18 [4] *** 6.9 km (6:25 / km) +300m 5:16 / km
spiked:11/11c rhr:50 slept:6.0 weight:75kg shoes: Brook Mach 6.0 X-C spike

running warm up/down 15:00 [1]

Saturday Mar 10, 2007 #

Event: Eureka Challenge Weekend

orienteering race (Eureka challenge) 46:31 [5] ***** 7.3 km (6:22 / km)
spiked:20/25c rhr:50 slept:8.0 weight:75kg shoes: asics ironman racers

orienteering intervals 40:00 [3]

running warm up/down 15:00 [1]

Friday Mar 9, 2007 #

road bike 1:00:32 [4] 30.0 km (2:01 / km)
ahr:149 max:175 rhr:50 slept:9.0 weight:75kg shoes: shimano tri shoe

running 25:00 [3] 5.0 km (5:00 / km)
ahr:155 max:160 rhr:50 slept:8.0 weight:75kg shoes: asics gel kayano XII

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