Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Post

In the 30 days ending Nov 30, 2009:

activity

time

miles

Cycle

16:36:25

282.72

(3:31)

455.0

(2:11)

Running

5:45:02

16.37

26.35

Walking

4:24:00

Ju Jitsu

3:40:00

Orienteering

29:54

Total

30:55:21

299.1

481.35

3:08

0:00

» now

Monday Nov 30, 2009 #

Cycle (Commute) 52:51 [3] 23.9 km (2:13 / km)

Legs heavy. Couldn't put much effort in at first, but then i was stressing about getting to work on time.

Cycle (Commute) 46:42 [4] 22.9 km (2:02 / km)

Speedy ride home. Sluggish at first but finished strongly.

Sunday Nov 29, 2009 #

Running 41:18 [2]
shoes: Brooks Adrenaline 2

Run with Cooper to the dog beach and back.

Friday Nov 27, 2009 #

Running 32:06 [2]
shoes: Brooks Adrenaline 2

Usual loop down to Mullaloo beach.

Thursday Nov 26, 2009 #

Cycle (Commute) 53:51 [2] 23.0 km (2:20 / km)

Slow paced ride against a gusty wind from the south. Legs were a bit tired from yesterday's run.

Cycle (Commute) 52:39 [1] 23.0 km (2:17 / km)

Wednesday Nov 25, 2009 #

Walking (Commute) 33:00 [1]

Running hills 50:36 [3]
shoes: Brooks Adrenaline 2

Run into Kings Park from Leederville for 19 minutes.
Then 3 reps up and down jacobs ladder, and 1 rep up Mounts st:
1) 2:02 down, 2:12 up
2) 1:44, 2:02
3) 1:45, 1:59
4) 1:24, 2:37

Then warm down for 15:51 minutes back to Leederville for a BBQ.

Tuesday Nov 24, 2009 #

Running 22:50 [3]
shoes: Brooks Adrenaline 2

Short run around the block

Ju Jitsu 1:20:00 [1]

Too hot, minimal effort!

Monday Nov 23, 2009 #

Cycle (Commute) 48:18 [4] 23.4 km (2:04 / km)

C • Great Perth Bike Ride 2

Cycle (Commute) 48:55 [3] 22.9 km (2:08 / km)

Had the wind behind me for most of the ride home.

Sunday Nov 22, 2009 #

Cycle (Great Perth bike ride) 1:44:05 [4] 53.0 km (1:58 / km)

Ok i paid for the 106 but only did one lap. My back couldn't handle it. Sore from Fremantle and was unbearable when arrived in the city. Did some stretches at this point but i wasn't going to get back on. Legs felt ok. What i can take out of this is that i need to get used to being on the bike for longer periods with no breaks. Normally i'm not on for any longer than 26k at a time.

Friday Nov 20, 2009 #

Cycle (Road) 1:51:00 [4] 52.1 km (2:08 / km)

$450 spent on a bike service for a new ultegra crank set, new bottom bracket and impeccable gear tuning. Money well spent. Legs couldn't keep up with the speed my bike wanted to go. Some tired muscles, i hope they recover for Sunday.

C • 53 or 106? 3