Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Post

In the 31 days ending Mar 31, 2010:

activity

time

miles

Cycle

18:49:43

337.4

(3:21)

543.0

(2:05)

Running

6:25:26

4.6

7.4

Walking

2:30:00

Ripstik

50:05

Total

28:35:14

342.0

550.4

averages - sleep:7.3 weight:76kg

2:26

0:00

» now

Tuesday Mar 30, 2010 #

Cycle (Commute) 23:00 [2] 11.0 km (2:05 / km)

Time is approximate, as computer is stuffed. Just a cruisy ride from my parents house. I can't believe i used to only be satisfied with this distance when i lived there!

Monday Mar 29, 2010 #

Running tempo 30:13 [3]

Varied pacing around the area of lake monger.

Saturday Mar 27, 2010 #

6 AM

Cycle (Road) 1:38:41 [3] 45.7 km (2:10 / km)
slept:8.0

The plan was to join the balcatta crew, bit it was still dark at 6 and I didn't bring any lights to gwelup. So I rode around the river against a mild wind, and caught up with dad and the boys for a coffee at cott.

8 AM

Cycle (Road) 47:50 [2] 22.2 km (2:09 / km)

Recovery pace for most of the way home

Friday Mar 26, 2010 #

Running hills 26:48 [3]
slept:8.0

Finally starting to get more than 7 hours sleep, let's try and make this a trend!
Spent 10 minutes warming up then did 3 circuits of a long steady hill near on the west of lake joondalup.
Going up:
2:08 min
2:09 min
2:05 min

Thursday Mar 25, 2010 #

Cycle (Commute) 1:00:25 [3] 26.9 km (2:15 / km)
slept:8.0

Cycle (Commute) 58:41 [2] 26.9 km (2:11 / km)

Slow ride home tonight, was lacking alot of energy so just decided to go at a cruisey pace.

Wednesday Mar 24, 2010 #

Running 51:50 [2]

Near lake monger. Too tired to describe.

Walking (Commute) 25:00 [1]

Tuesday Mar 23, 2010 #

Cycle (Commute) 1:00:26 [2] 26.4 km (2:17 / km)
slept:7.5

Riding with caution this morning, and dodging the debris and flooded sections on the way to work. Somehow i got away with it all without a flat tyre - go Continentals!

Cycle (Commute) 1:02:26 [3] 27.9 km (2:14 / km)

Just as slow as this morning, though more consistent, as half of the debris had been cleaned up.

Monday Mar 22, 2010 #

Running 31:13 [2]
slept:7.5

Lake joondalup

Sunday Mar 21, 2010 #

Note
slept:7.0 (rest day)

Saturday Mar 20, 2010 #

6 AM

Cycle (Road) 35:52 [4] 18.4 km (1:57 / km)
slept:6.0

Decided to log my morning ride as 3 separate phases today, as each had a different intensity. The first one, riding from Joondalup to North Beach to meet dad.

7 AM

Cycle 39:58 [1] 16.8 km (2:23 / km)

Pace was really slow here. Dad's lost alot of fitness, or i've gained alot, or both.

C • Dad's fitness 1

8 AM

Cycle (Road) 1:08:51 [3] 34.9 km (1:58 / km)

After coffee i said goodbye to the boys and rode home solo.

Friday Mar 19, 2010 #

Running 30:09 [3]
slept:7.5 weight:76kg

Lake joondalup on the flat

Thursday Mar 18, 2010 #

Cycle (Commute) 57:29 [3] 26.9 km (2:08 / km)

Against a mild wind. Coming home tonight will be fun!

Cycle (Commute) 52:12 [4] 27.0 km (1:56 / km)

Not as intense as Monday's but the wind helped me to get a good time. Still a hard session, mostly high cadence in the low gears, with the occasional push in the high gears.

Wednesday Mar 17, 2010 #

Ripstik (Core) 22:00 [1]

5 PM

Running (Lake Monger) 22:40 [3]

Tuesday Mar 16, 2010 #

Walking (Commute) 30:00 [1]

6 AM

Running 40:04 [2]

Lake joondalup on the flat, with a hill at the end

Monday Mar 15, 2010 #

Cycle tempo (Commute) 54:44 [4] 26.1 km (2:06 / km)

Back on the bike for some more commutes after a week of my bike getting a service. Legs felt fresh.

Cycle (Commute) 52:52 [5] 27.2 km (1:57 / km)

Went like mad thi avo

Saturday Mar 13, 2010 #

Cycle long 1:51:08 [3] 54.2 km (2:03 / km)

High cadence session - down to the river via kings park, then a loop around mt henry bridge then back to Gwelup.

Friday Mar 12, 2010 #

Running 23:06 [3]

Thursday Mar 11, 2010 #

Walking (Commute) 35:00 [3]

Wednesday Mar 10, 2010 #

Running 31:13 [1]

Very slack run with unfit housemate who had the wrong shoes

Saturday Mar 6, 2010 #

6 AM

Cycle tempo (Road) 1:38:45 [4] 54.3 km (1:49 / km)
slept:6.5

Finally made a group ride with bikeforce balcatta. The pace was pretty cruisey until we got to Claremont, and from there until Fremantle i got dropped a couple of times, as i wasn't used to the varying pace. The group was gradually thinning out on the way back and i got dropped a final time at about city beach. Rode solo to soda at north beach.