Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: E-li-sha

In the 28 days ending Feb 28, 2009:

activity	#	time	miles		km		+m
Cycling	14	20:44:51	348.07		560.17		3190
Kayaking	3	10:30:49	82.02	(7:41)	132.0	(4:47)
Rogaine	1	8:00:00
strength	21	6:40:00
OPC	3	6:00:00
Running	10	5:00:30	33.24		53.5		60
Swimming	4	2:37:12	4.76	(33:02)	7.66	(20:32)
Orienteering	2	2:15:00
Mountain Biking	1	40:00	9.32	(4:17)	15.0	(2:40)	30
Total	25	62:28:22	477.42		768.33		3280

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Saturday Feb 28, 2009 #

Rogaine 8:00:00 [2]
shoes: TEVA running

C • ...or 8 hour rogaines! 6

strength 15:00 [3]

stretches and sit ups

Friday Feb 27, 2009 #

Running 19:10 [4] 5.0 km (3:50 / km)
shoes: TEVA running

5k run, im not quite sure bout the time, but it waz jst afta carl...

Wednesday Feb 25, 2009 #

Cycling 3:01:00 [4] 82.5 km (2:12 / km) +650m 2:07 / km
shoes: Carbon Road Shoe

bike 2 skwl, 2 corsier and the tri route with josiah then home, spinning when we got to the causeway till home

C • No more 3 hour bike rides! 4

Swimming 16:00 [3] 0.75 mi (21:20 / mi)

ocean swim 4 da tri, distance approx.

Running 16:00 [3] 4.0 km (4:00 / km)
shoes: TEVA running

run 4 da tri

Tuesday Feb 24, 2009 #

OPC 2:00:00 [3]
shoes: TEVA running

problem solving

Cycling 1:35:00 [3] 48.0 km (1:59 / km) +400m 1:54 / km
shoes: Carbon Road Shoe

Orienteering 1:00:00 [3]
shoes: TEVA running

the tim farrant school of rogaining

strength 25:00 [3]

push ups pull ups sit ups and stretches

Monday Feb 23, 2009 #

Running race 5:19 [3] 1.5 km (3:33 / km)

mmm yea warm up from 4 friday! mayb...

Mountain Biking 40:00 [3] 15.0 km (2:40 / km) +30m 2:38 / km
shoes: Diadora MTB

mtb starting 2 train 4 da 24hr race on da 4th of april with BIKE HQ!!!

Cycling 8:00 [5] 4.0 km (2:00 / km)
shoes: Carbon Road Shoe

3 sprints up 2 56.3 on the best one spinning b4 and between

strength 25:00 [3]

push ups pull ups sit ups and stretches

Sunday Feb 22, 2009 #

Running 1:07:00 [3] 11.0 km (6:05 / km)
shoes: TEVA running

run up the bridal path then along to the gun emplacements and back doing a steady pace

strength 15:00 [3]

sit ups stretches

Saturday Feb 21, 2009 #

Swimming long 1:10:00 [5] 2.9 km (24:08 / km)

lol. ocean swim, i think im 2 skinny to not wear a wet suit cuz i kinda froze, came out blue suposeable and shivered all the way home...and 2.9km cuz i kept on jig jagging as i only breathed on one side so i kept going to the left to much...but good tym...and i think ill stick 2 multisport

strength 15:00 [3]

sit ups and stretches

Friday Feb 20, 2009 #

strength 15:00 [3]

sit ups and stretches

Note
(rest day)

indoor soccer

Thursday Feb 19, 2009 #

Swimming 16:00 [3] 0.75 km (21:20 / km)

triathlon @ corsier bay with josiah, ill think we'll make it a weekly thing on Wednesdays as there isnt any good summer sports on...

Cycling 24:00 [3] 16.0 km (1:30 / km)
shoes: Carbon Road Shoe

bike and stuff...

C • What? 2

Running 16:00 [3] 4.0 km (4:00 / km)
shoes: Adiddas Running

running afta bike in mi tri suit! lol

strength 15:00 [3]

sit ups and stretches

Wednesday Feb 18, 2009 #

Cycling 2:12:00 [3] 65.85 km (2:00 / km)

bike 2 skwl then short bays and home, had mi brothers bike as mines got a flat tyre...but i met up with a couple of hard-out guys and got a sweet draft which made up 4 it

strength 15:00 [3]

sit ups and stretches

Tuesday Feb 17, 2009 #

OPC 2:00:00 [3]
shoes: Adiddas Running

warm up then so random arobic stuff...??? then some running down to do problem solving and back...

C • Aerobic Stuff! 7

Swimming long 55:12 [4] 2.8 km (19:43 / km)

man it waz crouded!!!

strength 15:00 [3]

sit ups and stretches

Monday Feb 16, 2009 #

Running 1:12:13 [3] 16.0 km (4:31 / km) +20m 4:29 / km
shoes: New Balance Running

yay black berries are now ripe!!!! i ate soooooo much! good tyms.

Cycling 1:00:00 [3] 34.0 km (1:46 / km) +40m 1:45 / km
shoes: Carbon Road Shoe

bike to and from school and got a puncher a couple of km's away from home...so i walked/ran the rest

strength 15:00 [3]

sit ups and stretches

Sunday Feb 15, 2009 #

Note
(rest day)

strength 15:00 [3]

sit ups and stretches

Saturday Feb 14, 2009 #

Kayaking race 5:02:00 [5] 67.0 km (4:30 / km)

well not 2 bad kayak considering the condiditons and the amount of slow people dat i passed...only had 2 move mi kayak once cuz da person in front of me went sideways and blocked the whole river....still...

It was a cold wet wintery morning
We started out cold and nothing did change
The river waz packed, we got no warning
I passed many people, it seemed quite strange

Apart from one lady who made me crash
It felt good that I didn't have to swim
So overal the Kayak was a bash
Although for some it may have felt quite grim

To the transition I have now no fear
Mat will bring the team home with the last bike
And the podium finish with some beer
Finish, the other teams can take a hike

With the trophy in hand we look back now
And all we can do is stand there and wow!

C • Your sonnet! 5

Cycling race 30:00 [4] 16.0 km (1:53 / km)
shoes: Carbon Road Shoe

15k bike then change in2 running shoes and run a k 2 transition

Cycling warm up/down 20:00 [2]

warm up, it waz insanely cold!

Friday Feb 13, 2009 #

Event: Coast to Coast

Cycling race 1:40:00 [4] 54.0 km (1:51 / km) +300m 1:48 / km
shoes: Carbon Road Shoe

GRRRRRRRRRRRRRRRRRRRRRRRR!!!!!!!!!!!!!!!!
Mmmm if we were in english id say think of an aconym 4 DISASTER and that waz it, or i could write a sonnet which i hav 2 this weekend anyway...Mmm fun....
It started with a run it waz not fun
It waz in the rain as i felt no pain
the bike waz ok, better than the run
it waz kinda lame as it waz quite tame

we didnt win, that didnt get a grin
lead the second bunch, it waz jst like lunch
within a hundred meters wat a sin
not with a bunch when it came to the crunch

such a slow ride, i could have almost cried
good transition matts now on a mission
much better than my ride, matt ran with pride
no opposition with his position

now the next day is not too far away
lets still hope we can keep westport at bay!!!!

lol, good tyms

C • Flip 2

Running race 10:00 [5] 3.0 km (3:20 / km) +40m 3:07 / km
shoes: Adiddas Running

Running warm up/down 15:00 [2]
shoes: Adiddas Running

warm up as it waz kinda raining...

Thursday Feb 12, 2009 #

Note
(rest day)

Wednesday Feb 11, 2009 #

Note

swimming sportz

Note
(rest day)

Tuesday Feb 10, 2009 #

OPC 2:00:00 [3]
shoes: Adiddas Running

warm up then a 12min run/jog 4 me and matt, then a course including teamwork and problem solving which did twice, 23min (including penalties), then 9.15min, much beta!

strength 20:00 [3]

stretches and heaps of sit ups 4 swimming sportz! lol

Monday Feb 9, 2009 #

Running 15:02 [4] 4.0 km (3:46 / km)
shoes: Adiddas Running

quick run trying out mi new insoles...and got a blister...

C • !!!!!!!!!!!!!!!!!!!! 2

Cycling 1:11:00 [3] 38.0 km (1:52 / km)
shoes: Carbon Road Shoe

bike 2 skwl and around places afta skwl

strength 25:00 [3]

push ups pull ups sit ups and stretches

Sunday Feb 8, 2009 #

Cycling 45:00 [4]
shoes: Carbon Road Shoe

spinervills

strength 25:00 [3]

push ups sit ups pull ups and stretches

Saturday Feb 7, 2009 #

Kayaking long 4:28:49 [4] 55.0 km (4:53 / km)

kayak down the gorge 2 woodstock with mi bro...found a $400 fully adjustable carbon paddle by the side of the river so i picked it up and paddled the last 6 or so km with both in mi hands (i new canoe polo would come in handy!) so i kept it.
0 yea and da river waz real low, we had 2 portage 3 tyms in da first 45min!

strength 15:00 [3]

stretching

Friday Feb 6, 2009 #

Cycling 2:11:51 [3] 63.82 km (2:04 / km) +600m 1:58 / km
shoes: Carbon Road Shoe

bike from spencer park 2 matts place then did short bays then home

Kayaking 1:00:00 [3] 10.0 km (6:00 / km)

kayak on da avon - swans r evil!

C • Swans 5

strength 15:00 [3]

stretches

Thursday Feb 5, 2009 #

Cycling 3:00:00 [3] 80.0 km (2:15 / km) +750m 2:09 / km
shoes: Carbon Road Shoe

bike

strength 25:00 [3]

push ups pull ups sit ups and stretches

Wednesday Feb 4, 2009 #

Orienteering 1:15:00 [3]
shoes: New Balance Running

street rogaine

Cycling tempo (spinervals) 45:00 [4]
shoes: Carbon Road Shoe

spinervals indoor cycling programe

C • spinervals 4

strength 25:00 [3]

push ups sit ups pull ups and stretches

Tuesday Feb 3, 2009 #

strength 25:00 [3]

push ups pull ups sit ups and stretches

Running 45:00 [3]
shoes: NOMIS

fitness stuff

Monday Feb 2, 2009 #

Running 15:46 [3] 4.0 km (3:57 / km)
shoes: Adiddas Running

nt sure exactly about the distance, but i waz praticing run/bike transitions and stuff

Cycling 2:02:00 [3] 58.0 km (2:06 / km) +450m 2:01 / km
shoes: Carbon Road Shoe

um, this is three bikes cuz i couldnt be bothered logging three...first i did da four k run then did some sprints, then another k running the more sprints and then a long bike, both sprints got up to 56.3km/h

Running 4:00 [3] 1.0 km (4:00 / km)
shoes: Adiddas Running

strength 20:00 [3]

push ups sit ups and stretches

Sunday Feb 1, 2009 #

strength 20:00 [3]

push ups sit ups and stretches

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