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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: SalomevanHoepen

In the 30 days ending Apr 30, 2010:

activity # timemileskm+m
  Orienteering4 5:28:23 17.6(18:39) 28.33(11:35) 590
  Stationery bike8 3:16:00
  Hockey2 2:45:00
  Running6 1:27:34 9.8(8:56) 15.77(5:33)
  Strength1 3:40
  Total20 13:00:37 27.4 44.1 590
averages - sleep:7.5

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Saturday Apr 24, 2010 #

Note
slept:3.0

Was supposed to play a hockey game, but our field was under water. So, they move our game for later that day, but luckily I had to go early (felt really sick).

Friday Apr 23, 2010 #

3 PM

Running race 9:59 [4] 2.0 km (5:00 / km)
slept:8.0 (sick)

Went to Potch for a cross country race. I got sick just before the race, but I still had a nice run.

Thursday Apr 22, 2010 #

4 PM

Hockey 1:00:00 [2]
slept:7.0

Wednesday Apr 21, 2010 #

2 PM

Running 16:18 [3] 3.32 km (4:55 / km)
slept:8.0

Did a warmup, then did 4 sets of 2 x 200m.

Tuesday Apr 20, 2010 #

Note

Couldn't train outside today, because it rained.
9 PM

Stationery bike 26:00 [3]
slept:8.0

Monday Apr 19, 2010 #

2 PM

Running 18:46 [2] 3.2 km (5:52 / km)
slept:8.0

Warmup, 600m fast, 200m jog, 600m fast, 200m jog, 600m fast.
7 PM

Stationery bike 10:00 [1]

Sunday Apr 18, 2010 #

Event: Gauteng Short Course Stirrup Glen
 
8 AM

Orienteering race 33:23 [4] 3.53 km (9:27 / km) +75m 8:33 / km
slept:8.75

I had a very good race, made almost no mistakes. I just need to get fit.

WOMEN - Splits

Saturday Apr 17, 2010 #


2 - Splits

Thursday Apr 15, 2010 #

1 PM

Running 18:46 [3] 3.2 km (5:52 / km)
slept:7.0

First cross country training in four weeks. I only did 3 x 800m, with a warm-up and cool-down.
4 PM

Hockey 1:45:00 [3]

We did a lot of running today.

Wednesday Apr 14, 2010 #

8 PM

Stationery bike 25:00 [2]
slept:8.0

Tuesday Apr 13, 2010 #

7 PM

Stationery bike 20:00 [2]
slept:8.0

Strength 3:40 [1]

20 sit-ups and arm workouts.

Sunday Apr 11, 2010 #

9 AM

Orienteering race 2:11:30 [5] 12.6 km (10:26 / km) +380m 9:04 / km
slept:7.5

I had a very good race. I struggled finding #5 and I messed up #13. The rest went pretty good. I caught Jess at #11, but only saw her at #15 for the first time. The last few controls felt super long and I just wanted to go home.

2 - Splits

Saturday Apr 10, 2010 #

3 PM

Orienteering 58:30 [5] 6.7 km (8:44 / km) +135m 7:56 / km
slept:8.0

The race went oky. I got very tired and started to make a lot of stupid mistakes. I also walked all of the uphill parts.

Friday Apr 9, 2010 #

3 PM

Orienteering 1:45:00 [3] 5.5 km (19:05 / km)
slept:6.0

Very nice training. The first propper running I did in 4 weeks. It went pretty good with my knees. The training was tricky, but very fun. My hands were just freezing.

Wednesday Apr 7, 2010 #

10 AM

Stationery bike 30:00 [2]

8 PM

Stationery bike 30:00 [3]

Tuesday Apr 6, 2010 #

10 AM

Stationery bike 30:00 [2]

5 PM

Running 11:55 [1] 2.0 km (5:58 / km)
slept:9.5

My knees felt a lot better. I think the stationery bike is helping.

Monday Apr 5, 2010 #

7 PM

Stationery bike 25:00 [3]

Sunday Apr 4, 2010 #

8 AM

Running 11:50 [2] 2.05 km (5:46 / km)
slept:8.0

Nice refreshing run. My knees were ok. They still are a bit sore.

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