Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Post

In the 7 days ending Mar 11, 2007:

activity

time

miles

Cycle

3:23:23

48.27

(4:13)

77.68

(2:37)

Weights

1:50:00

Walking

43:07

3.73

(11:34)

6.0

(7:11)

Ski Machine

30:00

3.39

(8:52)

5.45

(5:30)

Orienteering

18:09

2.24

(8:07)

3.6

(5:03)

14 /

14c

100%

Running

15:00

Total

6:59:39

57.62

92.73

14 /

14c

100%

2:11

0:00

» now

Saturday Mar 10, 2007 #

Orienteering race (Sprint Series) 18:09 [4] ** 3.6 km (5:03 / km)
spiked:14/14c shoes: Brooks Beast

Felt good for my first run for 3 weeks. Sprint distance being ideal for seeing how my body feels without overdoing it. Didn't really push it or break into any sprints, just a steady pace the whole way.
The map being my old uni hunting ground is probably why i didn't finish further down the pack!

Running warm up/down 15:00 [2]

Before and after the event

Friday Mar 9, 2007 #

Cycle (Road) 33:00 [2] 12.0 km (2:45 / km)
shoes: Shimano SH-M072

Don't normally get up at 6am but rode in to the free bikeweek breakfast with Dad and a workmate. Pace was easy, probably for the best. It's been some years since i've ridden in the dark.
Av 23.8

Cycle (Road) 1:08:41 [3] 28.96 km (2:22 / km)
shoes: Shimano SH-M072

After breakfast, rode the rest of the way to uni. Then back north to home. There was a class in there somewhere but i couldn't be bothered recording 3 seperate splits.
Speed - Av 25.2 Max 47.5

Weights (Upper) 30:00 [3]

Back, 3 exercises
Biceps, 3 exercises, 10kg, 17.5 kg

Thursday Mar 8, 2007 #

Cycle (Road) 1:05:19 [3] 28.72 km (2:16 / km)
ahr:151 max:225 shoes: Shimano SH-M072

First road ride in over 3 weeks, took it mostly easy to Joondalup and back. Once again my heart rate wasn't that fast! The max i saw it was at 184...time to check the warranty service.
Speed - Av 26.4 Max 46.5

Weights (Core) 20:00 [3]

4 exercises