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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Wonkey Donkey

In the 7 days ending Jan 21, 2007:

activity # timemileskm+m
  Orienteering1 1:02:27 3.91(15:57) 6.3(9:55) 28516 /18c88%
  Conditioning2 1:00:00
  Track Cycling1 1:00:00 15.53(3:52) 25.0(2:24)
  Running1 45:00 4.0(11:15) 6.44(6:59)
  Total5 3:47:27 23.45 37.74 28516 /18c88%
averages - sleep:7.2 rhr:52 weight:88kg

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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)

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