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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: paul c

In the 7 days ending Oct 2, 2016:

activity # timemileskm+m
  Swimming6 4:23:00 7.71(34:08) 12.4(21:13)
  Orienteering1 1:03:19 6.52(9:42) 10.5(6:02) 70
  Bike1 1:00:00 18.21(3:18) 29.31(2:03)
  Total8 6:26:19 32.44(11:55) 52.21(7:24) 70

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MoTuWeThFrSaSu

Sunday Oct 2, 2016 #

11 AM

Orienteering race 1:03:19 [4] 10.5 km (6:02 / km) +70m 5:50 / km
shoes: X talon 212

Another stable race in the same sort of terrain as last week. The middle green was runnable ish but you could not keep straight lines in it.
Dropped a few seconds on #15 as the veg boundary I attacked from wasn't accurate so certainly my mistake but the mapping on the way to #19 was awful.
Happy that I made the best of a sometimes inaccurate map and changed technique when needed. Lovely day in a nice forest.
5 PM

Swimming 45:00 [3] 2.0 km (22:30 / km)

Drills.

Saturday Oct 1, 2016 #

10 AM

Bike 1:00:00 [3] 18.21 mi (3:18 / mi)
ahr:137 max:153

On the turbo out of the rain.
5 PM

Swimming 40:00 [3] 2.0 km (20:00 / km)

5 sets of fs and pull.

Friday Sep 30, 2016 #

5 PM

Swimming intervals 40:00 [4] 2.0 km (20:00 / km)

3 x 400 off 20.

Thursday Sep 29, 2016 #

6 PM

Swimming 45:00 [3] 2.0 km (22:30 / km)

Drills.

Wednesday Sep 28, 2016 #

9 AM

Swimming intervals 48:00 [3] 2.4 km (20:00 / km)

400m Front crawl
100m Front crawl – alternate 25m fist drill, 25m stroke
4x 50m Front crawl – 25m doggy paddle, 25m stroke – on 10s rest
100m Front crawl
2x 50m Front crawl – building – on 10s rest

4 rounds of
200m Front crawl – pull – on 30s rest
100m Front crawl – alternate 25m fist drill, 25m stroke – on 20s rest

2x 50m Front crawl – 25m doggy paddle, 25m stroke – on 10s rest
100m Front crawl – easy
100m Choice

Nice session and didn't feel hard at all.

Tuesday Sep 27, 2016 #

9 PM

Swimming 45:00 [3] 2.0 km (22:30 / km)

Drills.

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