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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: GM

In the 7 days ending Jul 7, 2018:

activity # timemileskm+m
  Running4 3:54:25 3.11 5.0
  Walking1 2:20:00
  Bike - Road1 2:20:00
  Gym - strength and conditioning2 1:45:00
  Gym - cardio2 1:30:00
  Orienteering1 48:07 2.05(23:28) 3.3(14:35)
  Total11 12:37:32 5.16 8.3

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Saturday Jul 7, 2018 #

8 AM

Running race 27:25 [3] 5.0 km (5:29 / km)

Parkrun at Goulburn. Took it steady as we had Orienteering in the afternoon plus the really strong headwind on the return, and uphill didn't help. It was absolutely freezing and very pleased to get to The Grocers for coffee and breakfast and to warm up. Bugger all warm up before as it we didn't have much time after driving up from Canberra.
2 PM

Orienteering race 48:07 [4] 3.3 km (14:35 / km)

Middle distance race at Wingello. Some good aspects, but a crap bit of mapping and course setting helped the wheels to fall off between 4 and 5, then my brain fade on the last couple of controls added insult.

HARD3A - Splits

Friday Jul 6, 2018 #

Note
(rest day)

Thursday Jul 5, 2018 #

8 AM

Running intervals 50:00 [4]

Intervals at Lake G: 2 x 5 min, then 4 x 50/20, and finished with another 2 min, plus warm up and warm down
10 AM

Gym - strength and conditioning 1:00:00 [3]

PT session with EP student (Lucas and Kevin) at UC gym

Wednesday Jul 4, 2018 #

9 AM

Bike - Road 2:20:00 [3]

Bike ride with DRAG. To LBG via ANU then lap of lake via coffee at 38 Espresso, then ride home.
4 PM

Gym - cardio 45:00 [3]

HIIT class at UC gym

Tuesday Jul 3, 2018 #

Running 1:21:00 [3]

Easy paced run.
4 PM

Gym - strength and conditioning 45:00 [3]

Strength class at UC gym

Monday Jul 2, 2018 #

Walking 2:20:00 [3]

Another longer walk.
4 PM

Gym - cardio 45:00 [3]

HIIT class at UC gym

Sunday Jul 1, 2018 #

9 AM

Running 1:16:00 [3]

An easy paced run with Mary. Feeling better.

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