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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: syd

In the 7 days ending Apr 7:

activity # timemileskm+m
  Run4 4:25:50 29.12(9:08) 46.87(5:40) 633
  Orienteering1 1:22:40 5.17(16:00) 8.32(9:56) 2768c
  Bike - Stationary 1 53:02 11.82(13.4/h) 19.02(21.5/h)
  Climbing1 45:00
  Strength1 35:00
  Total8 8:01:32 46.11 74.21 9098c

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MoTuWeThFrSaSu

Sunday Apr 7 #

10 AM

Run 1:54:25 [3] 12.83 mi (8:55 / mi) +359m 8:12 / mi
shoes: Ravenna 9

Long run on the Montour. Drove over to a trailhead to avoid the paved section and so I could run uphill first :) Only downside is the length of the hill...but running uphill for 4 ish miles must be good training. Beautiful day. Lots of people out. Should have brought some water. I was dragging the last couple of miles.

Saturday Apr 6 #

10 AM

Climbing 45:00 [3]

Bouldering. Finished a new V3-5 and V4-6. Gym was pretty busy.
5 PM

Run 58:40 [3] 5.63 mi (10:25 / mi) +103m 9:51 / mi
shoes: Speedcross 4 - Aqua

Easy trot around South Park. Flat white loop + around the track.

Friday Apr 5 #

10 AM

Run 46:07 [4] 5.56 mi (8:18 / mi) +88m 7:54 / mi
shoes: Ravenna 9

Rain held off. On the trail. 5 x 0.5 mi intervals with half rest. 3:34, 3:35, 3:30, 3:28, 3:31

Thursday Apr 4 #

7 PM

Bike - Stationary 53:02 intensity: (1:26 @1) + (23:32 @2) + (26:58 @3) + (1:06 @4) 11.82 mi (13.4 mph)
ahr:138 max:160

4x4 min moderate.
8 PM

Strength 35:00 [3]

Wednesday Apr 3 #

4 PM

Run 46:38 [3] 5.1 mi (9:09 / mi) +83m 8:42 / mi
shoes: Ravenna 9

Easy run on the trail. Brought along a map reading exercise.

Tuesday Apr 2 #

3 PM

Orienteering 1:22:40 [3] * 5.17 mi (16:00 / mi) +276m 13:43 / mi
8c shoes: Speedcross 4 - Aqua

Picking up the last of the Racoongaine flags.

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