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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kido

In the 7 days ending Nov 14:

activity # timemileskm+m
  Jogging6 6:10:18 42.25(8:46) 67.99(5:27) 838
  Cycling2 2:47:02 46.85(16.8/h) 75.4(27.1/h) 694
  Strength & Conditioning2 1:32:30
  Orienteering2 1:01:42 5.59(11:03) 8.99(6:52) 112
  Swimming1 40:00 1.24(32:11) 2.0(20:00)
  Running2 18:42 2.83(6:36) 4.56(4:06) 82
  Total12 12:30:14 98.76 158.94 1726
averages - sleep:5

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Saturday Nov 14 #

10 AM

Jogging 1:46:53 [3] 17.12 km (6:15 / km) +399m 5:35 / km

Forgot HR. Swapped run and ride days so I could run with my bro. In Enfield around the Misery Creek Track loop plus the super hard climb up to the old beacon on Bald Hill. Tough, lots of short sharp climbs as well as the long one, and very rough underfoot. Very enjoyable!
3 PM

Orienteering 35:57 [1] 4.0 km (8:59 / km) +85m 8:07 / km

Walk / jog orienteering, putting out tapes for mum. First bush orienteering for a long time so pretty timid. Made one big mistake but otherwise was fairly clean.

Friday Nov 13 #

12 PM

Strength & Conditioning 47:15 [3]

Sufferfest strength - Intermediate 6B. Balance a bit shaky today
6 PM

Jogging 40:54 [3] 8.03 km (5:06 / km) +61m 4:54 / km

Run in the bush, with Ted. Got saturated. It was an excellent end to the week.

Thursday Nov 12 #

7 AM

Swimming 40:00 [2] 2.0 km (20:00 / km)

Late swim this morning - wasn't in bed til after 11 so 6 wasn't happening. Won't do it again, traffic was yuk. Felt slow and stiff but actually my whole body feels better after.
5 PM

Jogging warm up/down 21:16 [3] 4.0 km (5:19 / km) +52m 5:00 / km

Running intervals 6:52 [5] 1.59 km (4:19 / km) +50m 3:44 / km
ahr:171 max:181

Yarra Trails Tour: Segments #7 (Yarra St KOM) and #10 (The Final Sprint / Galatea Point loop) with quite a lot of recovery between. Not feeling nearly as good as Tuesday, quite tired and definitely don't feel I pushed as hard without a carrot! But ticked them off.

Jogging warm up/down 34:17 [3] 6.45 km (5:19 / km) +78m 5:01 / km

Bit between segments and warm down. Saw Ilka!

Wednesday Nov 11 #

7 AM

Cycling 1:18:26 [3] 34.35 km (26.3 kph) +157m
ahr:136 max:158

To Brunswick Velodrome, about 30min of laps, then home. Going "steady" on the track but not really hard; practicing TT position as there will be some triathlon series this summer! Bit terrified of the banking at the start but got used to it. Feeling rough tbh, hot, early, sore and tired from yesterday.
6 PM

Jogging warm up/down 21:50 [3] 4.22 km (5:10 / km) +35m 4:58 / km

Orienteering 25:45 [3] 4.99 km (5:10 / km) +27m 5:01 / km

Really fun sprint orienteering set by Pat starting in Carlton Gardens. Corridor, normal course, "false fences" and then a mass start. First 3 at a steady / slightly faster than jog pace, then went very slightly faster on the mass start but legs were super cooked so still slow! Nav good except got trapped by a dead end!

Jogging warm up/down 20:32 [3] 4.12 km (4:59 / km) +21m 4:52 / km

Tuesday Nov 10 #

6 AM

Note
slept:5.0

Oh dear. Could not sleep. Got up again and read a book then went back to bed at 2 - so no morning training!
6 PM

Jogging warm up/down 17:09 [3] 3.22 km (5:20 / km) +46m 4:58 / km

Warm up including strides.

Running intervals 11:50 [5] 2.97 km (3:59 / km) +32m 3:47 / km
ahr:178 max:185

Yarra Trails Tour - Segment #2, with help from Brodie as a pacer / carrot! It was very hot, I had very little sleep, and I had epic doms, so I'm quite happy with how this went! Brodie was a big help.

Jogging warm up/down 35:00 [3] 6.27 km (5:35 / km) +67m 5:18 / km

Was a bit buggered and got a bit lost haha

Monday Nov 9 #

12 PM

Strength & Conditioning 45:15 [3]

Sufferfest Strength - Intermediate 6A.
6 PM

Cycling 1:28:36 [4] 41.05 km (27.8 kph) +537m
ahr:149 max:172

Low cadence drills on the Boulie plus 1 x Yarra St. Felt good, beautiful evening.

Sunday Nov 8 #

9 AM

Jogging 1:12:27 [3] 14.56 km (4:59 / km) +79m 4:51 / km
ahr:152 max:163

With the MFR crew, starting off all together, then Bruce and I split off and he took me on a tour of the other side of the river, through the Freeway Golf Course, which was cool and good to know for future. Gorgeous day and cafe catch up after to celebrate Bruce's birthday!

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