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Training Log Archive: Jomaynard

In the 7 days ending Jan 28:

activity # timemileskm+m
  orienteering 5 1:47:46 10.25(10:31) 16.5(6:32) 6712 /56c21%
  swimming1 1:30:00 3.11(28:58) 5.0(18:00)
  Board surf club1 1:00:00 1.86(32:11) 3.0(20:00)
  running1 12:24 1.86(6:39) 3.0(4:08)
  Total8 4:30:10 17.09(15:49) 27.5(9:49) 6712 /56c21%
averages - sleep:8.8 rhr:64

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Sunday Jan 28 #

9 AM

orienteering race (Sprint 5 ANA) 25:43 [4] 3.5 km (7:21 / km) +13m 7:13 / km

Practically jogged around . Feeling very tired and sore. Will get home and rest and start some more running training . Need to improve speed and fitness before Melbourne sprint weekend.

Saturday Jan 27 #

9 AM

running race (3 km time trial AIS) 12:24 [5] 3.0 km (4:08 / km)
slept:7.5

3km time trial pretty poor effort about 1 minute off my pb that I did 2 yrs ago on same track. Was paced for first 1500 and then Tash increased the speed. I couldn’t stay with her. Felt pretty tired after. Haven’t done much running the last month so not really anywhere near my best. Also still need to go and re check iron levels.
5 PM

orienteering race (Event 4) 18:15 [4] *** 2.9 km (6:18 / km) +2m 6:16 / km
spiked:4/23c

Not to bad this afternoon but feeling tired. Made a couple of stupid errors. But did win final split to finish!

Friday Jan 26 #

9 AM

orienteering race (Sprint 2 at Canberra UC) 19:59 [4] 3.6 km (5:33 / km) +14m 5:27 / km
spiked:4/17c slept:7.5

Felt a lot better today. More in control as not so rushed. Will post more later
5 PM

orienteering race (Sprint 3 Bruce Ridge ) 22:54 [4] *** 3.0 km (7:38 / km) +30m 7:16 / km
spiked:4/16c slept:7.5

Pretty happy this afternoon. Had tracks to run on and then tricky navigation on where to leave track and navigate into control.

Thursday Jan 25 #

7 PM

orienteering race (AIS sprint day 1) 20:55 [4] 3.5 km (5:59 / km) +8m 5:55 / km
slept:7.5

Pretty rushed as we travelled from Melbourne and basically jumped out from the car to run. Wasn’t the greatest run. Heap of dead ends so didn’t plan route choices very well. Will download Garmin when I get home and put in distance.

Wednesday Jan 24 #

Note
rhr:63 slept:7.5 (rest day)

Travelling to Melbourne today to the Keys for training camp at the AIS in Canberra . Might go for run tonight as I get there around 3.30 their time.

Tuesday Jan 23 #

6 AM

Board surf club 1:00:00 [3] 3.0 km (20:00 / km)
max:182 rhr:67 slept:7.1

Surf club training. 10 in’s and outs then paddle 60 strokes past the break. Warm up 1km run.

Monday Jan 22 #

5 AM

swimming 1:30:00 [3] 5.0 km (18:00 / km)
rhr:63 slept:8.3

Whole set was boring, used paddles throughout the whole set. Main set was 800 pull and paddles then 4 x 100 times 2 then 16 x 50 m.

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