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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: hilarity

In the 7 days ending Aug 25, 2013:

activity # timemileskm+m
  bike ride5 3:15:00 23.3 37.5
  walk4 1:20:00 4.97(16:06) 8.0(10:00)
  learning to run1 1:17:26 7.55(10:15) 12.15(6:22)
  weights2 1:05:00
  paddle1 54:46 4.98(11:00) 8.01(6:50)
  core stability session1 35:00
  Total7 8:27:12 40.8 65.66

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MoTuWeThFrSaSu

Sunday Aug 25, 2013 #

Event: Chevron City to Surf
 

learning to run (City to Surf) 1:17:26 [3] 12.15 km (6:22 / km)

After not much training and my longest run this year being only 7km I was hoping for 1:20 which would have been 6min faster than the 2011 near death march with undiagnosed endocarditis.

I put myself in wave 3a when I really should have been in 2b, so I got to pass a lot of people. The constant weaving gave me something else to think about other than the running,which helped. And I felt really comfortable from the start.

Every 3km I checked my time and I was getting further ahead of the 1:20pace but making sure to take it easy as 12km was a bit of an unknown to me!

Totally thrilled to finish in 1:17:26 knowing I could have pushed a lot harder.
C • Congrats! 3

Saturday Aug 24, 2013 #

walk 15:00 [3] 1.5 km (10:00 / km)

walk 15:00 [3] 1.5 km (10:00 / km)

Friday Aug 23, 2013 #

weights 30:00 [3]

Four sets of four each side bench rows, 20kg alternating with plank

Five sets chin ups with orange band alternating with 8kg kettlebell swings

Two sets bench press with bar +5kg

Three sets woodchoppers on 20kg alternating with the triceps-rope pull down thingys on 25kg

bike ride 1:00:00 [3] 16.0 km (3:45 / km)
shoes: Rocket

To UWA and back via the party hire place where as I expected, 24 champagne flutes do NOT fit in my backpack. To KEMH, then back to party hire place for the other half of the champagne flutes, and back to KEMH.

walk 10:00 [3] 1.0 km (10:00 / km)

Thursday Aug 22, 2013 #

bike ride 10:00 [3] 2.5 km (4:00 / km)
shoes: Rocket

paddle 54:46 [3] 8.01 km (6:50 / km)
shoes: Swordfish

Well I'm consistent! Consistently slow. Third paddle at 6:50/km. And I used to get upset about my 6:@0/km plateau . Sigh.

Wednesday Aug 21, 2013 #

walk 10:00 [3] 1.0 km (10:00 / km)

bike ride 50:00 [3] 14.0 km (3:34 / km)
shoes: Rocket

Tuesday Aug 20, 2013 #

weights 35:00 [3]

Bent over rows with bar plus 10kg each side, five sets of four

Four :20 sprint's on the rower

Shoulder press bar plus 10kg, 5 reps, alternating with chin ups using the blue band to failure, five sets

This is my last session with Russ, I don't think I'm getting the functional training that I want so I'll do some googling and put together my own sessions.

walk 15:00 [3] 1.5 km (10:00 / km)

walk 15:00 [3] 1.5 km (10:00 / km)

bike ride 10:00 [3] 2.5 km (4:00 / km)
shoes: Rocket

bike ride (spin class) 55:00 [3]

Monday Aug 19, 2013 #

bike ride 10:00 [3] 2.5 km (4:00 / km)
shoes: Rocket

core stability session (running exercises) 35:00 [3]

Plus abs , and the Y, T, W things as recommended by Ramon .

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