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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Jomaynard

In the 7 days ending Apr 12, 2015:

activity # timemileskm+m
  swimming2 1:23:08 312.67(16) 503.2(10)
  cycling2 1:14:36 24.85(20.0/h) 40.0(32.2/h)
  spin/ brick session1 1:00:00
  orienteering 2 55:12 4.78(11:32) 7.7(7:10) 108
  running2 32:32 4.97(6:33) 8.0(4:04)
  Total8 5:05:28 347.28 558.9 108
averages - sleep:7.3 rhr:62

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MoTuWeThFrSaSu

Sunday Apr 12, 2015 #

swimming race (triathlon) 8:08 [4] 500.0 km (1 / km)
rhr:60 slept:7.3

Very choppy swim leg. Was reduced from 750 swim to 500. Came out of the water in 2nd place in age group.

running race (triathlon run) 21:02 [5] 5.0 km (4:12 / km)

5km run after 20km cycle and 500m swim. Happy with time today considering wind and rain.
8 AM

cycling race (triathlon cycle leg) 37:36 [5] 20.0 km (31.9 kph)

Very wet and windy, time reflex this as don't want to crash for nationals in 2 weeks

Saturday Apr 11, 2015 #

9 AM

cycling 37:00 [2] 20.0 km (32.4 kph)

Easy morning as triathlon tomorrow and roads were wet.

Friday Apr 10, 2015 #

5 AM

orienteering (1km intervals with map) 23:00 [3] 3.2 km (7:11 / km)

1km loops at Peachy. Mum made up 3 maps to run on with 4 controls on each map. Object was to get into controls fast and leave controls fast without having to look at map for direction.
11 AM

swimming 1:15:00 [3] 3.2 km (23:26 / km)
rhr:60

Thursday Apr 9, 2015 #

5 PM

running (3km test set) 11:30 [4] 3.0 km (3:50 / km)
shoes: mizuno purple

4km warm up, 2km cool down. Test set, 1km hard , 200m easy, 800 hard, 200 easy, 400 hard, 200 easy then 200 hard.

Wednesday Apr 8, 2015 #

6 PM

spin/ brick session (spin and 1km run) 1:00:00 [3]

Tuesday Apr 7, 2015 #

Note
(rest day)

Monday Apr 6, 2015 #

Note
rhr:66

Day 3 Easter O.
10 AM

orienteering race (Easter day 3) 32:12 [3] 4.5 km (7:09 / km) +108m 6:23 / km

Day 3 Easter.

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