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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Jomaynard

In the 7 days ending Jan 21:

activity # timemileskm+m
  Board surf club5 5:36:00 13.24 21.3
  swimming4 5:30:00 11.12(29:40) 17.9(18:26)
  strength and conditioning2 1:20:00 2.49 4.0
  orienteering 2 25:53 2.84(9:07) 4.57(5:40) 26
  Total12 12:51:53 29.68 47.77 26
averages - sleep:7.6 rhr:63

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Sunday Jan 21 #

9 AM

Board surf club race (Club day) 40:00 [4] 5.5 km (7:16 / km)
max:173 rhr:63 slept:7.5

Had club day today at surf club. Did every event including flag and iron. Had to do iron with the masters. Was last off the ski but caught them on the board and then passed them all on swim. Working heart rate was 173 at max.

Saturday Jan 20 #

7 AM

Board surf club (Iron training) 36:00 [4] 5.8 km (6:12 / km)
max:173 rhr:63 slept:8.0

Session start of iron training. Did run as warm up then swim , board, run, swim then run board back and then finish.

Friday Jan 19 #

5 AM

swimming 1:30:00 [4] 4.5 km (20:00 / km)
slept:7.5

Main set was 10 x 300. Felt pretty sore due to all the gym sessions I did yesterday. Both arms and legs were sore. Just managed to keep to time cycle.
9 AM

orienteering (Curtin uni) 8:56 [3] 1.52 km (5:53 / km) +5m 5:47 / km

Rachel set a couple of loops at Curtin uni today. 1st one was just to get the cobwebs out and try not to make any mistakes. She wanted me to plan route choices ahead rather than half way around and make some silly mistakes. Felt pretty ok but not sure of running speed as everything on my body is still pretty sore. Think I need a massage.
10 AM

orienteering 8:22 [3] 1.55 km (5:24 / km) +11m 5:13 / km

orienteering 8:35 [3] 1.5 km (5:43 / km) +10m 5:32 / km

5 PM

Board surf club (Sprint in and outs) 1:10:00 [3]

Practiced some run ins and outs today. Did at bit of paddling. Got an early birthday present of Garmin front runner as my watch was stuffing up and I lost the charger in QLD. Used Rachel’s this morning and found it great so mum got me one so I can use it next week in Canberra. It’s great because I can also use it on the ski and probably boards so now I can see how many km I’m doing. Will hopefully test it tomorrow.

Thursday Jan 18 #

strength and conditioning (Gym) 1:00:00 [3]

Went and did a gym session after all the water activities. Will do a run this afternoon and doing some orienteering training tomorrow with Rachel.
6 AM

strength and conditioning (Rower at gym) 20:00 [5] 4.0 km (5:00 / km)
slept:7.5

Went on the rowing machine before ski and board training at surf club with the SAS guys. Hard work. 1min hard 1easy. I managed 4km but those guys managed 5 in the same time.

Board surf club (Ski and boards) 2:00:00 [3]

Went on ski first. A bit choppy at Mullaloo. Fell off the ski a couple of times and I’m sure I saw a shark. We saw a seal and we all paddles back in and the guys on shore said did you see that fin. No one really knew what it was but I’m convinced it was a shark. Then went out on board, definitely stayed on it. I didn’t want a close encounter again.

Wednesday Jan 17 #

5 AM

swimming 1:30:00 [3] 6.0 km (15:00 / km)
slept:7.5

6 km this morning.
6 PM

swimming 1:15:00 [3] 3.4 km (22:04 / km)

Swam at State Swim after work this afternoon. Did butterfly and breast stoke set. Haven’t swam that for a long time. So used to doing free.

Tuesday Jan 16 #

6 AM

Board surf club (Board and swim throughs) 1:10:00 [3] 10.0 km (7:00 / km)
slept:8.0

Did some board training atTrigg this morning. Water was flat with a few smaller waves. Finished off with some swim throughs. Then back to club to do some ski training. Stayed on the ski.

Monday Jan 15 #

5 AM

swimming 1:15:00 [3] 4.0 km (18:45 / km)
slept:7.5

4km easy swim for recovery. 1000 fins, 3x 200; 4x 100; 8 x 50 then 12 x 100 @1:40. Then cool down 400 with fine.

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