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Training Log Archive: Jomaynard

In the 7 days ending Feb 18:

activity # timemileskm+m
  running4 2:28:45 12.17(12:14) 19.58(7:36) 10
  Board surf club3 2:00:30 7.02(17:10) 11.3(10:40)
  swimming2 1:25:30 3.36(25:29) 5.4(15:50)
  strength and conditioning1 1:00:00
  orienteering 1 25:23 2.03(12:32) 3.26(7:47)
  Total10 7:20:08 24.57 39.54 10
averages - sleep:8.1 rhr:64

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MoTuWeThFrSaSu

Sunday Feb 18 #

9 AM

running race (2km beach run) 11:00 [4] 2.0 km (5:30 / km)
rhr:64 slept:8.5

Club champs qualifier for state teams. Beach run on heavy sand at Mullaloo.

swimming race (400 m ocean swim) 5:30 [4] 0.4 km (13:45 / km)

Beach swim. A little choppy but had a good swim
10 AM

Board surf club race (Boards) 18:00 [4] 3.0 km (6:00 / km)

Board race.

Saturday Feb 17 #

8 AM

running race (Woodbridge Park run) 22:34 [4] 5.07 km (4:27 / km) +5m 4:26 / km
ahr:205 max:215 rhr:64 slept:8.0 (sick)

1st Woodbridge Park run. Going really well for first 4km on a 20 minute pace. 1st km was at 3:45 pace then settled into a 4 min pace . Was hoping to run last km strongly like the first but I haven’t been feeling that well all week so got to last km and needed to throw up. Lost about a minute or more so not happy. Then took it easy on the run back. Was 1st female finisher.Will go back there next week for the timed run as we need to do one next week for O time trial. A lot better going than the Averly run.

running warm up/down (Warm up) 5:11 [3] 1.01 km (5:08 / km)
ahr:172

Warm up with Tyler before park run.

Friday Feb 16 #

8 AM

Board surf club 42:30 [3] 2.3 km (18:29 / km)
ahr:150 max:192

Went for paddle this morning. As my heart rate shows I nearly had a heart attack when a seal popped it’s head up next to me and blew into my face. Stroke distance was 5.08 m rate was 25 spm
5 PM

orienteering (Routechoices) 25:23 [3] 3.26 km (7:47 / km)
ahr:160 max:185 rhr:63 slept:8.0 (sick)

Didn’t go to swimming this morning as still not 100%.Went to O training with Rob and Lois group. This week it was at Talbot Reserve in Swan View. Never been in there and it was a bit confusing as many unmarked tracks and it was also quite sandy in some places. Had to go in pairs and decide on route choices . I was with Lily and the first exercise was a 1.2 km loop. Had to stay on tracks as bush is in regeneration.
Second exercise was headlining into gravel areas that where quite vague in areas. Tracks very dodgy and a lot unmarked. We were last pair out but first back.
We also looked at some JWOC route legs by some competitors and had to decide which leg we thought the fastest and how we would have ran a leg.

Thursday Feb 15 #

8 AM

strength and conditioning (Gym at surf club) 1:00:00 [3]
rhr:64 slept:8.5 (sick)

Dropped Michaela to school then went and did an hours session in the gym. Went on rower and then did some weight machines.
5 PM

running (Beach sprint training) 1:00:00 [4] 1.5 km (40:00 / km)

Joined beach sprint training. Hard work in the sand. Getting myself ready for all the sand dune orienteering courses.

Wednesday Feb 14 #

5 AM

swimming 1:20:00 [3] 5.0 km (16:00 / km)
rhr:64 slept:7.5 (sick)

Easier sets this week as the tri group have comp. not feeling so great. Have a bit of a head cold probably caught of the school kids I’ve been teaching.

Tuesday Feb 13 #

6 AM

Board surf club 1:00:00 [3] 6.0 km (10:00 / km)
rhr:64 slept:8.0

Board training at Trigg beach. Working for the next 2 weeks doing school swimming at state swim. Will try to fit runs in and orienteering before.
8 AM

running (Long run) 50:00 [3] 10.0 km (5:00 / km) +5m 4:59 / km
rhr:64

Went for long run steady after boards from Mullaloo towards Hillaries.

Monday Feb 12 #

Note
rhr:64 slept:8.5 (rest day)

Start in school swimming lessons for 2 weeks at stateswim

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