Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kido

In the 7 days ending Feb 20, 2021:

activity	#	time	miles		km		+m
Jogging	7	4:43:08	32.88	(8:37)	52.92	(5:21)	350
Cycling	2	4:28:58	65.26	(14.6/h)	105.03	(23.4/h)	1682
Swimming	1	42:00	1.24	(33:48)	2.0	(21:00)
Strength & Conditioning	1	36:10
Running	2	25:57	3.8	(6:49)	6.12	(4:14)	140
Orienteering	1	18:55	1.83	(10:19)	2.95	(6:25)	41
Total	11	11:15:08	105.02		169.02		2213

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Saturday Feb 20, 2021 #

10 AM

Cycling 3:26:39 [3] 79.34 km (23.0 kph) +1270m
ahr:127 max:166

Ride from Macedon. Original intention was to meet Matt & Kate in Kyneton but their car battery was flat, started this ride with Kate and on the way picked up Ilka, Wolf and Matt! A bit of everything - climbing (up to the Cross on the way over, then up Straws lane on the way back), some more leisurely pace bits, some fast bits. Cracking day on the whole.

6 PM

Jogging warm up/down 9:05 [3] 1.64 km (5:32 / km) +19m 5:14 / km

Orienteering race 18:55 [4] 2.95 km (6:25 / km) +41m 6:00 / km
ahr:163 max:172 (injured)

Bendigo ToDay - (Forest) Sprint. Completely forgot how to orienteer on the way to #1, lost ages because I stopped short and just scratched my head for a bit. Rest was good and fun because I ran with Simon, but then towards the end put my foot down and felt a sharp pain in (I think) my Tib Post. Finished, but was struggling to walk afterwards, bugger! Didn't even seem to go over on my ankle or anything, maybe just some rough ground.

Friday Feb 19, 2021 #

7 AM

Jogging 40:08 [3] 7.3 km (5:30 / km) +40m 5:21 / km
ahr:141 max:155

Easy along single tracks to the South. Gorgeous morning.

Thursday Feb 18, 2021 #

6 AM

Swimming 42:00 [2] 2.0 km (21:00 / km)

First swim in nearly 2 months, so just a cruise. Felt unco and got tired quickly.

7 PM

Jogging warm up/down 16:59 [3] 3.38 km (5:01 / km) +7m 4:58 / km

Running intervals 10:28 [5] 2.12 km (4:56 / km) +140m 3:43 / km
ahr:175 max:180

4 x Hills. Was hot. Slightly slower than last week but with a day less rest and shorter recoveries. Got caught up in Heidelberg FC doing their hill reps (on the short steep first quarter of the climb). There were hundreds of them which was annoying but also slightly motivating.

Jogging warm up/down 29:41 [3] 5.84 km (5:05 / km) +11m 5:02 / km

Recoveries and warm down.

Wednesday Feb 17, 2021 #

6 AM

Jogging 59:22 [3] 11.04 km (5:23 / km) +52m 5:15 / km
ahr:142 max:159

Recovery on single tracks. I finally saw my wombat friend again today! Felt ok, not as sore as last week.

6 PM

Cycling 1:02:19 [3] 25.69 km (24.7 kph) +412m
ahr:135 max:163

More looping around our radius. Hilly.

Tuesday Feb 16, 2021 #

6 AM

Jogging 25:01 [3] 4.69 km (5:20 / km) +35m 5:09 / km
ahr:134 max:155

Pre-brekky

4 PM

Jogging warm up/down 16:52 [3] 3.24 km (5:12 / km) +8m 5:09 / km

Running intervals 15:29 [5] 4.0 km (3:52 / km)
ahr:175 max:183

4 x 1km / 1min

Can't train as a group today (lockdown), so alone and on one of the grass ovals near home. So sore again, even slower than last week. Think it's going to take a bit to get used to strength again. It was also hot and the grass was quite long but I don't think those were my only problems.

Jogging warm up/down 27:59 [3] 5.0 km (5:36 / km) +32m 5:25 / km

Hot so struggling to keep HR down on warm down

Monday Feb 15, 2021 #

6 PM

Strength & Conditioning 36:10 [2]

Sufferfest Strength - Intermediate 4A. Felt easier than last week thankfully.

Sunday Feb 14, 2021 #

11 AM

Jogging 58:01 [3] 10.79 km (5:23 / km) +146m 5:02 / km
ahr:143 max:164

Easy hour-ish. Nice day. Everyone in the area out on the trails, maybe 50% wearing masks correctly.

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