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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Jacko

In the 7 days ending Feb 6, 2011:

activity # timemileskm+m
  Bike (Commute)5 2:53:13 46.94(3:41) 75.54(2:18)
  Strength/Core7 2:15:00
  MTB1 1:52:11 15.53(7:13) 25.0(4:29) 394
  Bike2 1:43:54 24.79(4:11) 39.9(2:36)
  Orienteering1 40:20 4.72(8:32) 7.6(5:18) 53
  Windtrainer1 39:09
  Run1 34:45 3.83(9:04) 6.17(5:38)
  Total7 10:38:32 95.82 154.21 447

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MoTuWeThFrSaSu

Sunday Feb 6, 2011 #

Bike 25:00 [1] 4.2 km (5:57 / km)

Took Cass's bike with the trailer bike on for LJ and followed AJ down to get the paper then to the park. Nice morning but mega windy. Legs really tired this morning. I think AJ could have beaten us up a hill today.

Strength/Core 40:00 [2]

Saturday Feb 5, 2011 #

Event: Kingsley Metro Series
 

MTB 1:52:11 [3] 25.0 km (4:29 / km) +394m 4:10 / km
ahr:135 max:173 shoes: Iron Horse Bootleg 3.0

Headed out from the Dell with Gianni, MattJ, Liz, Dolf, Neil and Alistair. A group of varying abilities and fitness. Not sure where we went but a few parts I recognised from when Wally took me through here last year.

All single track out to the weir then back on the MundiBiddi. Really enjoyed it and managed all the log overs with relative ease and felt much more comfortable on the downhills and tight turns. Still need lots of work on this but it seems to be heading in the right direction.

Orienteering (Kingsley Metro) 40:20 [4] 7.6 km (5:18 / km) +53m 5:08 / km
ahr:164 max:178 shoes: Brooks Adrenaline ASR

This was the hardest I have run for about 4 months so I should have expected the brain to struggle. Route choice was appalling but the legs held up OK after the mornings ride.

Pretty much covered the whole map with the exception of the lakeside but my route choice included 1,3, 20, 25, 27 and 14 so enough said really.

Suffered the humiliation of bringing MattJ and Scott down for there first orienteering session to be beaten by both. Matt just got me but Scott by about 8 mins!

Both has the luxury of about 10mins to study and write on the map but that was no defense to their sledging.

All in all a good training run and reminiscent of when I first did this a few years back.

C • Yay! 10

Strength/Core 10:00 [1]

Bike (Commute) 12:00 [2] 4.0 km (3:00 / km)
shoes: Avanti Montari

Ride to orienteering then on to a BBQ. Got flat pedals on this bike now. Legs very heavy.

Friday Feb 4, 2011 #

Bike (Commute) 24:00 [3] 10.0 km (2:24 / km)
shoes: Trek Road Bike

Strength/Core 10:00 [1]

Thursday Feb 3, 2011 #

Bike (Commute) 22:16 [3] 10.3 km (2:10 / km)
shoes: Trek Road Bike

Strength/Core 45:00 [3]

Bike (Commute) 22:44 [3] 10.3 km (2:12 / km)
shoes: Trek Road Bike

Windtrainer 39:09 [4]
ahr:130 max:166 shoes: Trek Road Bike

10 mins WU
5 x (3mins on 1min off)
10 min WD

Wednesday Feb 2, 2011 #

Bike (Commute) 24:00 [3] 10.0 km (2:24 / km)
shoes: Trek Road Bike

Strength/Core 10:00 [1]

Tuesday Feb 1, 2011 #

Bike 1:18:54 [3] 35.7 km (2:13 / km)
shoes: Trek Road Bike

Down to Leederville for and appointment and back. The northern Freeway bike path is getting worse.
C • I hear ya 2

Strength/Core 10:00 [1]

Monday Jan 31, 2011 #

Bike (Commute) 24:11 [3] 10.7 km (2:16 / km)
shoes: Trek Road Bike

Gentle ride in to give the legs some recovery time from Saturday. Had to stop and put my pack cover on when a shower came in but felt like I was just riding through mist anyway due to the humididty.

Run 34:45 [3] 6.17 km (5:38 / km)
ahr:145 max:162 shoes: Adistar Cushions

Lunchtime run with Joel after he came down to work for some lovin'.

Headed up to and around Lake Gwelup and back. Pretty muggy still so not much motivation to run too hard. Had a good old chin wag with Joel though.

Bike (Commute) 44:02 [3] 20.24 km (2:11 / km)
shoes: Trek Road Bike

Ride home via the physio. Took the hilly route today.

Strength/Core 10:00 [1]

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