Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Isla

In the 30 days ending Apr 30, 2013:

activity

time

miles

Run

11:31:19

8.3

13.35

mtb/cycle

9:27:03

Kayak

9:20:00

Multisport/AR

6:08:03

Strength/Speed

2:07:00

Total

38:33:25

8.3

13.35

6:08

0:00

» now

Tuesday Apr 30, 2013 #

Strength/Speed 15:00 [3]

2 x core circuit

Kayak 30:00 [3]

Pulled off a solid 20 or so paddle rolls - stoked.

Monday Apr 29, 2013 #

Run warm up/down (running club) 40:00 [2]
shoes: Brooks Cascadia 7

20 up, 20 down.

Run intervals (running club) 15:00 [4]
shoes: Brooks Cascadia 7

Not surprisingly felt tired and sore. Managed two 500's at 1.50, and three slightly slower before finishing up.

Sunday Apr 28, 2013 #

mtb/cycle race 2:12:08 [5]

Mt Somers mtb race. Hot windy conditions and fairly wet track. Worked really hard. Good to beat last years time by 10mins while others times seemed to be slower.

Saturday Apr 27, 2013 #

Run race 17:47 [5]
shoes: Brooks Cascadia 7

Hagley relays.

Run warm up/down 25:00 [2]

Strength/Speed 15:00 [3]

2 x core circuit

Friday Apr 26, 2013 #

Run 20:00 [2]

Easy with Bud.

Thursday Apr 25, 2013 #

Kayak 1:05:00 [3]

Waimak paddle - Pylons to SH1 bridge. Pretty cruisey pace, good fun.

mtb/cycle 54:55 [3]

Brookside loop on mtb. Fastest time?

Wednesday Apr 24, 2013 #

Strength/Speed 15:00 [3]

2 x core circuit

Run warm up/down (running club) 30:00 [2]
shoes: Brooks Cascadia 7

20 up 10 down

Run intervals (running club) 25:00 [4]
shoes: Brooks Cascadia 7

12 x 200m with 45sec walk/jog recoveries.

Tuesday Apr 23, 2013 #

mtb/cycle (Road) 45:00 [2]

Kayak 30:00 [3]

Rolling practice at Wharenui. Shattered by end.

Monday Apr 22, 2013 #

Run warm up/down (running club) 30:00 [2]
shoes: Brooks Cascadia 7

20 up, 10 down.

Run intervals (running club) 25:00 [4]
shoes: Brooks Cascadia 7

8 x 500m, with 1min jog recoveries. Consistent times 1:53-1:54.

Sunday Apr 21, 2013 #

Run hills 1:10:00 [3]
shoes: Brooks Cascadia 7

Farm track & loop of vernon. Wet.

Saturday Apr 20, 2013 #

Run warm up/down 20:00 [2]
shoes: Brooks Cascadia 7

Run race 22:17 [5]
shoes: Brooks Cascadia 7

Lionel Fox Relays. Wet conditions.

Friday Apr 19, 2013 #

Strength/Speed 15:00 [3]

2 x core circuit

Thursday Apr 18, 2013 #

mtb/cycle (Road) 40:00 [3]

Steady.

Kayak intervals 1:30:00 [4]

Weedies.

Wednesday Apr 17, 2013 #

Run warm up/down 38:00 [2]

20 up
10 down
+ recoveries - 8min

Run intervals 16:14 [4] 4.0 km (4:04 / km)
shoes: Brooks Cascadia 7

4 x 1km with 2min jog recoveries.
4.02
4.06
4.03
4.03
Felt flat but managed to finish session.

Tuesday Apr 16, 2013 #

Kayak 2:10:00 [3]

Long paddle with Josh. From Kerr's beyond pier and back.

Strength/Speed 15:00 [3]

2 x core circuit

Monday Apr 15, 2013 #

Run warm up/down (running club) 30:00 [2]
shoes: Brooks Cascadia 7

15up, 15down.

Run intervals (running club) 25:00 [5]
shoes: Brooks Cascadia 7

8 x 500m, with 1min jog recoveries. Consistently around 1:54-1:56.

Sunday Apr 14, 2013 #

mtb/cycle hills 1:00:00 [3]

Quarry up Kennedy's. Turned back early, wasn't feeling up to it.

Saturday Apr 13, 2013 #

Run race 24:51 [5]
shoes: Brooks Cascadia 7

Port Hills Hillclimb champs, Mt Vernon Farm track.

Kayak 30:00 [1]

@ Pegasus trialling a few paddles and taking a swim from a sharp.

Run warm up/down 20:00 [1]

Friday Apr 12, 2013 #

Strength/Speed 7:00 [3]

Only time for 1 x core circuit

Thursday Apr 11, 2013 #

Run 47:10 [2] 9.35 km (5:03 / km)
shoes: Brooks Cascadia 7

Marshalls rd loop at an easy pace.

Kayak intervals 1:20:00 [4]

Weedies.

Wednesday Apr 10, 2013 #

mtb/cycle (road) 45:00 [2]

To Burnham

Tuesday Apr 9, 2013 #

Strength/Speed 15:00 [3]

2 x core circuit

Run hills 55:00 [4]
shoes: Brooks Cascadia 7

warm up- 15min to vic park
reps- 30min 5x med loop 1x small
warm down -10min

Sunday Apr 7, 2013 #

Run 20:00 [2]

Recovery run.

Saturday Apr 6, 2013 #

Multisport/AR race 6:08:03 [5]

Arrowsmith

Friday Apr 5, 2013 #

mtb/cycle 20:00 [1]

Thursday Apr 4, 2013 #

Strength/Speed 15:00 [3]

2 x core circuit

Kayak intervals 1:45:00 [4]

Weedcatchers.

Wednesday Apr 3, 2013 #

mtb/cycle hills 50:00 [2]

Easy rapaki ride with Jade in a mighty strong wind - interesting when coming from the side!

Tuesday Apr 2, 2013 #

Strength/Speed 15:00 [3]

2 x core circuit

Run hills (running club) 1:15:00 [4]
shoes: Brooks Cascadia 7

30 min warm up - Pmh to Takahe + group through/around vic park.
25min reps - 2x med loop, 1x double loop, 2x small loop.
20 min warm down - to car.

Monday Apr 1, 2013 #

mtb/cycle hills 2:00:00 [3]

C2 - crocodile - Kennedy's - Crater Rim - Flying Nun - Mcvicars - road back to quarry. Sweet ride.

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