Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nieuwy

In the 7 days ending May 16, 2010:

activity	#	time	miles		km		+m
Orienteering	3	4:21:30	18.78	(13:55)	30.23	(8:39)	434
Running	6	2:47:29	19.13	(8:45)	30.78	(5:26)	281
Total	6	7:08:59	37.91	(11:19)	61.01	(7:02)	714

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Sunday May 16, 2010 #

9 AM

Running warm up/down 2:27 [3] 0.43 km (5:42 / km) +15m 4:53 / km
ahr:191 max:201 shoes: Brooks Cascadia 4

Orienteering 3:05:17 [3] *** 19.17 km (9:40 / km) +329m 8:54 / km
ahr:163 max:230 shoes: Brooks Cascadia 4

Stupid map, stupid cliffs, stupid ankle! I swore very loud! I had a wheelchair.

C • Simon & I were very glad not to find you at the bottom of any cliffs! 2

C • MP 4

Saturday May 15, 2010 #

8 AM

Running warm up/down 13:31 [3] 2.54 km (5:19 / km) +25m 5:04 / km
ahr:168 max:191 shoes: Adidas Adizero Pro

Orienteering race 19:05 [5] *** 4.39 km (4:21 / km) +15m 4:16 / km
ahr:193 max:204 shoes: Adidas Adizero Pro

Running warm up/down 3:08 [3] 0.56 km (5:36 / km)
ahr:168 max:174 shoes: Adidas Adizero Pro

12 PM

Running warm up/down 4:22 [3] 0.78 km (5:36 / km) +22m 4:54 / km
ahr:168 max:189 shoes: Brooks Cascadia 4

Orienteering race 57:08 [4] *** 6.67 km (8:34 / km) +90m 8:02 / km
ahr:185 max:193 shoes: Brooks Cascadia 4

Running warm up/down 5:41 [3] 0.99 km (5:44 / km)
ahr:165 max:181 shoes: Brooks Cascadia 4

Thursday May 13, 2010 #

6 PM

Running 54:44 [3] 10.12 km (5:25 / km) +120m 5:06 / km
ahr:165 max:189 shoes: Asics Gel Kayano 16

Night run in Belair with Simon, Bridget, Lauren and Zara. Felt better than last week, but still a bit tired. My stomach didnt like me running at the start, but it got used to it and was fine after 10 mins or so. This may have been caused by the 2 1/3 Subway footlongs that i ate this afternoon!

Did the normal loop. picked up the pace along the creek near the end, which was nice. My ankle went over slightly going down one of the hills, but it is fine.

C • 2 1/3 Subways 3

Wednesday May 12, 2010 #

4 PM

Note
(rest day)

I donated Platelets and Plasma today at the blood bank. 540mL of Plasma and 200mL of Platelets. I drank 3L of water today at work in preparation and about 5L of fluid all day, so i dont feel dehydrated now, which is about the only side affect i have had.

Tuesday May 11, 2010 #

6 PM

Running 45:34 [3] 8.47 km (5:23 / km) +31m 5:17 / km
ahr:153 max:191 shoes: Asics Gel Kayano 16

North Adelaide.

Warm up to the toilets with everyone (11.25 /2.11km). Then the NA loop with Helen while the others did hills. I decided it was a bad idea to do hills with my achilles not fully recovered and just before the WOC trials and i didnt feel like doing them anyway.

Helen says that she isnt fit, but she did a pretty good of keeping up.

Monday May 10, 2010 #

6 PM

Running 38:02 [3] 6.89 km (5:31 / km) +68m 5:16 / km
ahr:158 max:188 shoes: Asics Gel Kayano 16

Run around Glenalta with Tyson, Simon and Bridget. Very tired after work today, but felt ok when running.

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