Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: E-li-sha

In the 7 days ending Jan 10, 2009:

activity	#	time	miles		km		+m
Orienteering	3	4:11:50	8.75	(28:47)	14.08	(17:53)	580
strength	7	2:25:00
Cycling	2	2:24:16	40.79	(3:32)	65.65	(2:12)	450
Kayaking	2	2:21:10	15.53	(9:05)	25.0	(5:39)
Running	2	1:53:29	12.49	(9:05)	20.1	(5:39)	430
Swimming	2	1:37:41	3.48	(28:04)	5.6	(17:27)
Total	7	14:53:26	81.05		130.43		1460

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Saturday Jan 10, 2009 #

Running 56:00 [3] 8.1 km (6:55 / km) +415m 5:30 / km
shoes: New Balance Running

run with rowan and matt
up the valley track to the summit road then around mt vernon to the saddle then along a sheep track back to the farm track and back down to the car

Kayaking 1:10:44 [4] 12.0 km (5:54 / km)

kayak @ da club upstream afta da run

Swimming long 45:54 [4] 2.8 km (16:24 / km)

yay PB

strength 20:00 [3]

push ups pull ups sit ups and stretches

Friday Jan 9, 2009 #

Orienteering race 54:38 [5] *** 4.48 km (12:12 / km) +200m 9:58 / km
shoes: New Balance Running

medium distance Oceania orienteering did better than the last two and got 6th!!! still stuffed up @ 15 and 16 but other than that only small stuff.

strength 20:00 [3]

push ups pull ups sit ups and stretches

Thursday Jan 8, 2009 #

strength 20:00 [3]

pull ups sit ups and stretching

Wednesday Jan 7, 2009 #

Orienteering race 2:47:44 [5] **** 6.8 km (24:40 / km) +380m 19:17 / km
shoes: New Balance Running

um, i screwed up....on 2,3,8,15,16,and prety much all da ones inbetween...
but i got 8th

strength 20:00 [3]

pull ups sit ups and stretches

Tuesday Jan 6, 2009 #

Running 57:29 [4] 12.0 km (4:47 / km) +15m 4:46 / km
shoes: New Balance Running

bottle lake represent!

Swimming 51:47 [4] 2.8 km (18:30 / km)

i think ill do ocean swim...

Cycling tempo (sprints) 16:00 [4] 7.0 km (2:17 / km)
shoes: Carbon Road Shoe

did some sprints near mi house, the time and distance above is prety irrelevant so mi top speed 4 da sprints were: 57.3, 59.7, 57. 0o0 i no i waz speeding!

strength 15:00 [3]

stretching and pull ups and sit ups

Monday Jan 5, 2009 #

Kayaking 1:10:26 [4] 13.0 km (5:25 / km)

kayak @ da club afta mi bike in da club's eclipse

Orienteering race 29:28 [5] *** 2.8 km (10:31 / km)
shoes: New Balance Running

....Oceania orienteering champs....
i waznt last!!! i waz 10th...out of 11, sum1 missed a control...poor them...they mustve been following me. lol

C • Sprint event 2

Cycling hills 2:08:16 [4] 58.65 km (2:11 / km) +450m 2:06 / km
shoes: Carbon Road Shoe

bike from mi place up evan along 2 da kiwi then back via da kayak club

strength 25:00 [3]

push ups pull ups sit ups weights and stretches

Sunday Jan 4, 2009 #

strength 25:00 [3]

sit ups pull ups push ups weights and stretches

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