Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: hilarity

In the 7 days ending Dec 8, 2013:

	activity	#	time	miles		km		+m
	bike ride	6	6:00:11	28.48		45.84
	paddle	3	2:58:00	17.82	(9:59)	28.68	(6:12)
	walk	4	1:15:00	4.66	(16:06)	7.5	(10:00)
	weights	2	1:05:00
	learning to run	3	53:00	2.38		3.83
	Total	7	12:11:11	53.34		85.85
averages - weight:57.8kg

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Sunday Dec 8, 2013 #

bike ride (Kala Circuit) 2:33:11 [3] 33.34 km (4:36 / km)
ahr:123 max:157 shoes: Anthem X 29er

Heaps amazingly better on the hills today, which was good as I needed to do another half hour of fire trail more than last week. Legs felt good despite being pushed to near failure a few times, and I finished feeling like I could have done more.

22:25 to end of Camikaze, new PB by 20 seconds woohoo!

Can't wait to see what next weekend will have in store for me . . . three hours???

paddle (cut run) 1:07:58 [3] 12.3 km (5:32 / km)
shoes: Swordfish

I was supposed to do a 10min easy run but couldn't resist the call of a 20kt downwind.

BIG out there, or at least big for my second downwind of the season, with a couple waves blocking the sun. This would have been a PB paddle if I hadn't gotten scared on a few (ok more than a few) large waves and pulled out.

Bloody brilliant fun though!

Saturday Dec 7, 2013 #

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

weights 30:00 [3]

learning to run 10:00 [3]

Treadmill, 9.3km/h which felt easy. Yahoo an easy running pace!

Friday Dec 6, 2013 #

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

learning to run (treadmill) 18:00 [3]

FAIL. 10km/h for 3min, 11km/h for 3min, 11.5km/h for 3min, x 2.

I got almost to the end of the second 11km/h but I knew I'd never make it the last 3:00 so I bailed and rested until my breathing was under control again, then did another 2:00 at 12km/h.

After the first round I needed more rest than 3:00 at 10km/h gave me!

Note
weight:57.5kg

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

paddle (river) 1:02:47 [3] 9.29 km (6:45 / km)
shoes: Swordfish

30 min steady, then 3min hard, 2min easy x 6. There was clearly a large boat convention because I've never seen so many huge boats out there. I had to stop in the middle of the 5th effort as two boats were hooking their horns at me.

Thursday Dec 5, 2013 #

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

paddle (ok river) 47:15 [3] 7.09 km (6:40 / km)
ahr:122 max:145 shoes: Swordfish

The stinking easterly finally calmed down a bit, although mostly on the way back when I was hoping it would push mealong.

15min steady, then 2min hard, 3min easy x 6. The longer rests meant I could push really hard on the efforts but the general lack of flat water made that a bit tricky.

Wednesday Dec 4, 2013 #

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

learning to run (intervals) 25:00 [3] 3.83 km (6:32 / km)
ahr:137 max:161

10min steady (1.6km) then 1min hard, 2min easy x5. Easy was a walk, so this was maybe a bit too much rest but it allowed me to really push the efforts, about 4:30/km pace which left me out of breath at the end of each.

HR is for the intervals - if the 161 is accurate then I've pushed to a new level for me woohoo!

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

bike ride (spin class) 50:00 [3]
ahr:141 max:157

Tuesday Dec 3, 2013 #

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

weights (program #1) 35:00 [3]

I seem to have got some things mixed up between programs, oh well. And I'm not totally sure what incline dumbell flys are so I'll have to google that!

This program felt harder although again I had to add some woodchoppers in (but at his tempo of 2 counts pull, 3 counts return) to get some abs work in.

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

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

bike ride (spin class) 57:00 [3]
ahr:142 max:155

Interesting HR data. I knew I was working hard in this class but this is the highest my HR has been when I'm measuring.

Avg watts 132, max 292.

Monday Dec 2, 2013 #

Note
weight:58.1kg (rest day)

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

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