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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Isla

In the 31 days ending Dec 31, 2012:

activity # timemileskm+m
  mtb/cycle12 23:10:00
  Run11 8:56:39 22.57 36.32
  Kayak7 5:55:00
  Rogaine/Orienteering1 2:40:00
  Strength/Speed10 2:30:00
  Total26 43:11:39 22.57 36.32

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Monday Dec 31, 2012 #

Kayak 1:00:00 [3]

From Kerrs.

Run 30:00 [3]
shoes: Brooks Cascadia 7

Sunday Dec 30, 2012 #

Strength/Speed 15:00 [3]

2 x core circuit

mtb/cycle 30:00 [1]

Recovery ride.

Saturday Dec 29, 2012 #

mtb/cycle long 7:00:00 [2]

St James Cycle Trail - with Dad at a cruisey pace

Thursday Dec 27, 2012 #

Kayak 1:00:00 [3]

From Kerrs. Included some Ladders.

Strength/Speed 15:00 [3]

2 x core circuit

Wednesday Dec 26, 2012 #

mtb/cycle hills 50:00 [4]

Over-gear reps. Kennedys Bush Rd x 3, plus warmup & down.

Tuesday Dec 25, 2012 #

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

Kennedys on Christmas morning.

Monday Dec 24, 2012 #

Kayak 50:00 [3]

From Kerrs.

Sunday Dec 23, 2012 #

mtb/cycle warm up/down 30:00 [2]

15 up 15 down

mtb/cycle intervals 20:00 [4]

4 x 4min, with 1min recoveries.

Strength/Speed 15:00 [3]

2 x core circuit

Saturday Dec 22, 2012 #

mtb/cycle long 4:20:00 [3]

Poulter Valley with dad. Stunner day.

Friday Dec 21, 2012 #

Run 10:00 [2]
shoes: Brooks Cascadia 7

Hip flexor flared up again :/ . Will keep off it and cycle only until no awareness of tightness/pain.

Thursday Dec 20, 2012 #

Strength/Speed 15:00 [3]

2 x core circuit

Rogaine/Orienteering 2:40:00 [3]
shoes: Brooks Cascadia 7

Christmas rogaine with Jacob.

Tuesday Dec 18, 2012 #

mtb/cycle 1:10:00 [3]

2 x big block.

Run 20:00 [2]
shoes: Brooks Cascadia 7

Off bike.

Monday Dec 17, 2012 #

Run 40:00 [2]

Flat easy.

Kayak 45:00 [3]

Paddle from Kerrs.

Sunday Dec 16, 2012 #

Run 29:00 [3] 6.0 km (4:50 / km)
shoes: Brooks Cascadia 7

Flat steady. Once again kept it shorter to protect hip. Only felt slight awareness of tightness.

Strength/Speed 15:00 [3]

2 x core circuit

Saturday Dec 15, 2012 #

mtb/cycle hills 1:30:00 [2]

Kennedys, plus road again. Took it easy, being cautious of hip, which is steadily improving.

Friday Dec 14, 2012 #

Note

Hip flexor a little sore.

Thursday Dec 13, 2012 #

Strength/Speed 15:00 [3]

2 x core circuit

Run warm up/down (running club) 35:00 [2]
shoes: Brooks Cascadia 7

25 up
5 recovery
5 down (headed back early, started feeling hip flexor again)

Run intervals (running club) 16:06 [4] 4.0 km (4:02 / km)
shoes: Brooks Cascadia 7

2 x 2km, with 5min walk/jog recovery
8:04
8:02
Stoked with the improvement on last week

Tuesday Dec 11, 2012 #

mtb/cycle 2:00:00 [3]

C2, then Kennedys - dyers loop. Pretty cold, and legs didn't have much.

Kayak 40:00 [3]

From Kerrs.

Monday Dec 10, 2012 #

Run 54:48 [3] 11.12 km (4:56 / km)
shoes: Brooks Cascadia 7

Flat steady.

Strength/Speed 15:00 [3]

2 x core circuit

Sunday Dec 9, 2012 #

mtb/cycle 30:00 [1]

Cycle intervals planned but hip flexor a little niggly following yesterday run. Very easy ride to spin out a few tight muscles instead.

Saturday Dec 8, 2012 #

Run hills 2:25:00 [3]
shoes: Brooks Cascadia 7

Quarry (explored C2), Kennedys, Summit Rd to Kiwi, looped Sugarloaf and return same way.

Friday Dec 7, 2012 #

mtb/cycle 1:30:00 [2]

Mtb - via Ashley Dene rd to ford and return.

Strength/Speed 15:00 [3]

2 x core circuit

Thursday Dec 6, 2012 #

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

20 min up
5 min jog recovery between efforts
15 min down

Run intervals (running club) 16:20 [4] 4.0 km (4:05 / km)
shoes: Brooks Cascadia 7

2 x 2km
8:09
8:11
5 min jog recovery

Wednesday Dec 5, 2012 #

Strength/Speed 15:00 [3]

2 x core circuit

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

Kennedys- Worsleys loop + half way up road again to finish. Hot!

Kayak 40:00 [2]

Paddle after bike practising technique

Monday Dec 3, 2012 #

Strength/Speed 15:00 [3]

2 x core circuit

Run 55:25 [3] 11.2 km (4:57 / km)
shoes: Brooks Cascadia 7

Flat steady.

Sunday Dec 2, 2012 #

Run 45:00 [2]
shoes: Brooks Cascadia 7

Flat easy (recovery)

Saturday Dec 1, 2012 #

Kayak 1:00:00 [3]

15 min coaching on the erg, then onto the Avon.

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