Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Jomaynard

In the 7 days ending Jul 18, 2016:

	activity	#	time	miles		km		+m
	swimming	4	7:14:20	12.74	(34:06)	20.5	(21:11)
	cycling	4	4:56:00	85.06	(17.2/h)	136.89	(27.7/h)	1335
	running	1	1:30:00	6.44	(13:58)	10.37	(8:41)	8
	orienteering	1	1:00:00	2.24	(26:49)	3.6	(16:40)	200
	Total	10	14:40:20	106.48	(8:16)	171.36	(5:08)	1543
averages - sleep:7.5 rhr:69

4:10

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Monday Jul 18, 2016 #

5 AM

swimming 1:30:00 [3] 3.0 km (30:00 / km)
slept:7.0

Warmup: 600 free, 600 pull/paddle/band, 8x50 kick, 6x50 band,6x50 descending 1-3, 200 back
Main: 1km:200fast 50 easy . 14:20. Slow.

swimming race 14:20 [4] 1.0 km (14:20 / km)

Slow swim. Not the best time

Sunday Jul 17, 2016 #

Event: Foot O - John Forrest National Park (Wildflower Tavern)

10 AM

orienteering race 1:00:00 [3] 3.6 km (16:40 / km) +200m 13:03 / km

Started on a H2 course at John Forest event . Going really well and then fell at control 7. Injured my hand and sore back. So cut across and didn't finish. Disappointing.

H2 - Splits

Saturday Jul 16, 2016 #

6 AM

cycling 2:40:00 [4] 75.89 km (28.5 kph) +774m
slept:8.0

Welshpool rd, Pickering brook. Avg speed 28.4, max speed 66.4km/hr. Descent 782m. Welshpool rd onto Lesmurdie rd then Canning rd , Pickering brook road.

2 PM

swimming 1:30:00 [3] 4.5 km (20:00 / km)