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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: j-man

In the 7 days ending May 28, 2005:

activity # timemileskm+m
  Run5 2:24:00
  Orienteering1 1:13:35 5.59(13:09) 9.0(8:11) 280
  Bike2 1:00:00 10.8 17.38
  Cross Training1 30:00
  Rowing Machine1 30:00 4.57(6:34) 7.36(4:05)
  Weight training1 28:00
  Total7 6:05:35 20.97 33.74 280

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Saturday May 28, 2005 #

Run 30:00 [2]

50% grass

Friday May 27, 2005 #

Rowing Machine 30:00 [3] 7.36 km (4:05 / km)
ahr:143 max:158

7362 meters
This is actually not bad, but again, I didn't intend it to be a hard effort.
First 17 minutes or so were really kept at 20 spm. The next 2 or so crept up to 22-23, and the 11-10 minute at 23.
Then, for last 10, decided to go aerobic at 28-30 spm. Splits came down to 157-158.

Bike 30:00 [2] 10.8 mi (2:47 / mi)
max:138

level 12 hills on old school machine.
250 calories

Thursday May 26, 2005 #

Weight training 28:00 [2]

Cross Training 30:00 [3]
max:158

level 12 hills
598 calories

Took it easy for first 20 minutes and then decided to push it in last 10. I had not intended to make a go at 600.

Bike 30:00 [3]
max:157

level 7 hills
269 calories

Last complete off day April 22; last non-running day May 6

Tuesday May 24, 2005 #

Run 30:00 [2]

Monday May 23, 2005 #

Run 31:00 [2]

Sunday May 22, 2005 #

Run warm up/down 12:00 [1]

warmup/cooldown

Orienteering race 1:13:35 [3] **** 9.0 km (8:11 / km) +280m 7:05 / km
ahr:148 max:161

Through second to last control of FCE blue.
I had some legs today, but not enough brains (or luck?)

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