Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Wonkey Donkey

In the 31 days ending Jan 31, 2007:

	activity	#	time	miles		km		+m
	Running	8	5:31:11	32.89	(10:04)	52.94	(6:15)	640
	Orienteering	5	5:21:55	23.74	(13:34)	38.2	(8:26)	915	86 /	96c	89%
	Road Bike	1	2:12:00	35.42	(3:44)	57.0	(2:19)
	Track Cycling	2	1:40:00	15.53		25.0
	Conditioning	2	1:00:00
	Turbo Training	1	46:00
	Total	19	16:31:06	107.58		173.14		1555	86 /	96c	89%
averages - sleep:7.5 rhr:53 weight:88.8kg

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Wednesday Jan 31, 2007 #

Orienteering race 1:09:44 [4] *** 8.6 km (8:07 / km) +135m 7:31 / km
ahr:164 max:178 spiked:14/17c rhr:50 slept:7.0 shoes: VJ Twister

Farley Mount Army Event: A Course.
Mispunched on similar feature 50 metres apart, didn't check control number. But run was ok. Area very brashed and undergrowth, lots of track running. Would have finished about half way.

Tuesday Jan 30, 2007 #

Running tempo 30:27 [3] 5.6 km (5:26 / km) +60m 5:10 / km
ahr:156 max:169 rhr:52 slept:7.0 shoes: Muzano Wave Ascend

Extended Hale Purlieu run to be at least 35 mins, but ran quicker, will need to extend further.

Monday Jan 29, 2007 #

Note
rhr:50 slept:7.0 weight:87.5kg (rest day)

Sunday Jan 28, 2007 #

Road Bike 2:12:00 [3] 57.0 km (2:19 / km)
ahr:144 max:176 rhr:50 slept:9.0 weight:87.5kg

Home-Woodgreen-Blissford Hill-Ringwood-Burley-Anderwood-Stoneycross-Home. Rode by self, went out without breakfast and started to knock at 25 miles. Headwind for last 6 miles.

Saturday Jan 27, 2007 #

Running hills 50:00 [4] 8.0 km (6:15 / km) +270m 5:21 / km
ahr:151 max:182 rhr:50 slept:9.0 shoes: Muzano Wave Ascend

1 min x 10 reps with Em Recover rate -80%
1km warm up 7:04
1=1:00.5 77%, 92%
2=1:06.1 87%, 95%
3=1:06.9 85%, 95%
4=1:03.8 86%, 97%
5=1:11.0 88%, 95%
6=1:17.2 86%, 94%
7=1:17.6 87%, 94%
8=1:12.6 88%, 96%
9=1:09.9 87%, 95%
10=1:02.1 88%, 97%
Cool Down 10:43 78% AHR

Friday Jan 26, 2007 #

Running tempo 27:38 [3] 5.0 km (5:32 / km) +50m 5:16 / km
ahr:155 max:169 rhr:50 slept:7.0 shoes: Muzano Wave Ascend

Purlieu to Turf Hill, along gallops and back through woods. Streams low, but very muddy.

Thursday Jan 25, 2007 #

Note
rhr:50 slept:6.0 (rest day)

Wednesday Jan 24, 2007 #

Orienteering race 1:06:59 [4] *** 8.6 km (7:47 / km) +115m 7:18 / km
ahr:164 max:178 spiked:19/21c rhr:48 slept:7.0 shoes: VJ Twister

Bordon Heaths Army Event, Ran A Course. Took a while to get into the map again, messed up Control 2 and relocated on water tower and running too fast through the heavily tracked area.
Finished 40/100. Fastest time: 46:57

Tuesday Jan 23, 2007 #

Turbo Training 46:00 [2]
ahr:103 max:117 rhr:50 slept:7.0

Turbo session to save legs and very gentle workout.

Monday Jan 22, 2007 #

Note
rhr:50 slept:6.5 weight:88kg (rest day)

Sunday Jan 21, 2007 #

Orienteering race 1:02:27 [4] *** 6.3 km (9:55 / km) +285m 8:05 / km
ahr:167 max:179 spiked:16/18c rhr:48 slept:8.0 shoes: VJ Twister

Cranham SW League, ran comfortably (not fast enough), need to work on distance still. Put off by young girl stopping me and missed indistinct path. Finished 10th.

Saturday Jan 20, 2007 #

Conditioning 30:00 [3]
rhr:52 slept:8.0

Stretching and conditioning, after the track on friday, felt quite stiff, knee still a bit sore.

Friday Jan 19, 2007 #

Track Cycling 1:00:00 [4] 25.0 km (2:24 / km)
ahr:152 max:171 rhr:54 slept:7.0

All 7 riders on the track at the same time, which gave us a good hard ride, we did several exercises with some involving sprinting or chasing. Excellent session.

Thursday Jan 18, 2007 #

Note
rhr:52 slept:7.0

Turned into a rest day, should have tried harder.

Wednesday Jan 17, 2007 #

Running intervals 45:00 [3] 4.0 mi (11:15 / mi)
ahr:156 max:177 rhr:53 slept:7.5 shoes: Muzano Wave Ascend

Training at IIF, left knee started to twinge, so stopped sprints, warmed down at end.

Tuesday Jan 16, 2007 #

Conditioning 30:00 [3]
rhr:54 slept:6.0

Monday Jan 15, 2007 #

Note
rhr:54 slept:7.0 weight:88kg (rest day)

Sunday Jan 14, 2007 #

Orienteering race 1:06:26 [4] *** 6.7 km (9:55 / km) +230m 8:28 / km
ahr:168 max:179 spiked:12/15c rhr:52 slept:8.0 shoes: VJ Twister

Mallards Pike Orienteering, SW League, ran blue course, enjoyed course, but not enough speed. Left knee twisted after slip on brashings, but ok. Need to work on distance estimation.

C • hehe.....fun day yesterday was... 2

Friday Jan 12, 2007 #

Running tempo 26:00 [3] 4.5 km (5:47 / km) +30m 5:35 / km
rhr:54 slept:7.0 weight:89kg shoes: Muzano Wave Ascend

Ran from work whilst working late, didn't run until 10.00pm, got stomach cramps after 25 minutes. I may not have drunk enough water during the day.

Thursday Jan 11, 2007 #

Running tempo 30:00 [4] 5.4 km (5:33 / km)
ahr:164 max:169 rhr:54 slept:6.0 weight:89kg shoes: Muzano Wave Ascend

First run this week, managed to run at 9.30pm round football field, felt very tired, but at least I got out!!

Wednesday Jan 10, 2007 #

Note
(rest day)

Getting desperate, working long hours again, wish clients would make their mind up!!

Tuesday Jan 9, 2007 #

Note
(rest day)

Another rest day, very busy at work. Worked 14 hour day!!

Monday Jan 8, 2007 #

Note
rhr:54 slept:7.0 weight:89kg (rest day)

Sunday Jan 7, 2007 #

Running 1:30:00 [3] * 13.0 km (6:55 / km) +170m 6:30 / km
ahr:168 max:177 rhr:54 slept:8.0 weight:89.5kg shoes: VJ Twister

Ran back from Orienteering event, decided not to run at event. Ran from Cadmans Pond to home through terrain, generally in a straight line.

C • Hi 1

Saturday Jan 6, 2007 #

Running tempo 32:06 [3] 5.0 km (6:25 / km) +60m 6:03 / km
ahr:155 max:174 rhr:55 slept:7.5 weight:90kg shoes: Muzano Wave Ascend

Ran from Turf Hill Car Park to Millersford, up the hill to Deadmans Corner and back to Car Park.

Friday Jan 5, 2007 #

Track Cycling 40:00 [3]
ahr:150 max:181 rhr:56 slept:7.0 weight:90kg

Split track session with beginners, no real intensity, but a nice steady workout.

Note
rhr:56 slept:8.0 (sick)

Cold getting much better, will wait until Friday evening before excercising

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