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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Jomaynard

In the 7 days ending Nov 12, 2017:

activity # timemileskm+m
  swimming5 3:50:28 12.49(18:27) 20.1(11:28)
  running3 2:13:30 15.09(8:51) 24.28(5:30) 40
  cycling1 1:39:10 31.07(18.8/h) 50.0(30.3/h) 19
  orienteering 1 13:15 1.71(7:45) 2.75(4:49)
  Total10 7:56:23 60.35(7:54) 97.13(4:54) 59
averages - sleep:7.6

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Sunday Nov 12, 2017 #

10 AM

swimming race (Lake Leschenaultia swim) 23:42 [4] 1.6 km (14:49 / km)

Had 1600m lake swim today. My estimated time was 22:15 as last year I swam a 22:20, but water level was low so the times weren't as quick. I was first female in and 4th overall. Calves were sore after yesterday's beach run. We won an umbrella and $100 cash. Good incentive to do it again next year.

Saturday Nov 11, 2017 #

7 AM

running race (4km beach run. SlWA endur) 24:20 [5] 4.0 km (6:05 / km)

Had surf club Enduro Champs this morning at Trigg. A bit choppy, surfers were out so swell reasonable. 4km in soft sand feels like 10km on tracks. Pretty hard going. Need to train for this, totally different running style.
8 AM

swimming race (2km open water swim) 30:16 [4] 2.0 km (15:08 / km)

Swell around 1m at Trigg for swim. Felt slow first km up. Swam into some stingers half way up and back. Not nice. Stung on back of neck and arm. Better swim last km. Managed to catch small wave into shore. Looked at official results and said I was in first wave, in open. I entered my age group but because I had to run open in 4km run I didn't know that they had me in open swim, so I started in my age group wave and the timing chip gave me time from first wave not second 5minutes later. Would have come 3rd in open.
5 PM

orienteering race (Metro Carine) 13:15 [3] 2.75 km (4:49 / km)
shoes: mizuno purple

Carine Metro. Only did the short course as legs tired from this morning and have 1600m lake swim tomorrow and some O training. Probably didn't take the best route as went around lake, could have done slightly shorter route.

Friday Nov 10, 2017 #

5 AM

swimming 1:30:00 [5] 6.0 km (15:00 / km)

Warm up 800 metre. Then main set exhausting. 5x 400m, 3x 300, 5x200, 5x 100. Then 200m cool down. Not great as have surf club comp tomorrow and Lake swim Sunday.

Thursday Nov 9, 2017 #

5 PM

running 1:10:00 [4] 13.0 km (5:23 / km)

4km warm up. Main set was 6x 1km with 200m between easy. Cool down 2km.

Wednesday Nov 8, 2017 #

5 AM

swimming 1:30 [4] 5.5 km (16 / km)

Main set was 10x 50m on 40 secs then 5 x 100m on time cycle of 1:20. Repeated 4 times. The quicker you get back the longer the rest between each swim. Have enduro surf champs this Saturday with 2km beach run and 2km swim. 4km board paddle also if I want. Then Sunday 1600m Lake Leschenaultia swim followed by some orienteering training after at the park.

Tuesday Nov 7, 2017 #

5 AM

cycling (Criterion training) 1:39:10 [3] 50.0 km (30.3 kph) +19m

Warmup 10 km. Then did some crit training as mainset. 33.45km in 1:01:51. Max speed 44.4. Coach said I did some good turns, better than the boys and got out fast through the corners. Cool down 5km.
9 AM

running (Long run) 39:10 [3] 7.28 km (5:23 / km) +40m 5:14 / km
shoes: mizuno purple

Alexandra and I went to do a steady run in Whiteman park this morning. Didn't see any snakes while running just a squashed one on the way home.

Monday Nov 6, 2017 #

5 AM

swimming 1:25:00 [3] 5.0 km (17:00 / km)

Ended up coming home last night around 10, so didn't get a lot of sleep. Main set was 3 x 600m.

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