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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: JayXC

In the 7 days ending Dec 9:

activity # timemileskm+ftload
  Swimming2 2:20:00 3.26(42:55) 5.25(26:40)63.0
  Run2 2:12:40 17.85(7:26) 28.73(4:37) 38947.7
  Cyclocross Bike1 2:08:06 34.37(16.1/h) 55.31(25.9/h) 158919.7
  Road Bike2 2:00:49 42.37(21.0/h) 68.19(33.9/h) 199824.7
  Kayak2 1:49:00 10.25(5.6/h) 16.5(9.1/h)32.7
  Orienteering1 1:08:49 6.07(11:20) 9.77(7:03) 93111c16.5
  Weights1 20:006.0
  Total11 11:59:24 114.18 183.75 490711c210.4
averages - sleep:7.4

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Saturday Dec 9 #

6 AM

Run 1:29:44 intensity: (13:48 @2) + (1:06:08 @3) + (2:34 @4) + (7:14 @5) 12.05 mi (7:27 / mi) +277ft 7:17 / mi
ahr:154 max:189 slept:7.0 shoes: Hoka Bondi 4 (#2)

ODR- Trolley Trail
1 PM

Cyclocross Bike 2:08:06 intensity: (1:01:17 @1) + (1:04:21 @2) + (2:28 @3) 34.37 mi (16.1 mph) +1589ft
ahr:124 max:157

186W NP

Friday Dec 8 #

6 AM

Swimming 1:10:00 [4] 2.8 km (25:00 / km)
slept:6.5

200 fr wu
4x200 fr on 3:30
2x [4x25 sprint on :45, 50 fr easy on 1:15. odds fr, evens fly]
4x200 fr pull on 3:30
2x (4x25 sprint on :45, 50 fr easy on 1:15. Odds ba, evens fr]
4x100- 1-2 fr on 1:45, 3-4 IM on 2:15

This was tough given the bike workout last night.

Thursday Dec 7 #

12 PM

Run 42:56 intensity: (26 @1) + (11:26 @2) + (22:04 @3) + (2:14 @4) + (6:46 @5) 5.8 mi (7:24 / mi) +112ft 7:16 / mi
ahr:154 max:191 slept:7.5 shoes: Hoka Bondi 4 (#2)

7 PM

Road Bike 1:00:44 intensity: (15:22 @1) + (14:58 @2) + (14:36 @3) + (15:48 @4) 20.97 mi (20.7 mph) +1046ft
ahr:142 max:171

238W NP

Wednesday Dec 6 #

6 AM

Swimming 1:10:00 [3] 2.45 km (28:34 / km)
slept:7.0

6x50 ba/br on 1:30
4x25 odds fr, evens doggy paddle on :45
4x200 fr pull with bilateral breathing pattern on 3:45
2x [2x50 ba/br on 1:30, 4x25 fr Sprint on :45, 2x50 fr easy on 1:15]
4x50 kick, br/flutter on 1:15
9x50 fr 3 breathing to left, 3 to right, 3 bilateral on 1:05
100 fr cd
7 PM

Kayak (Erg) 1:00:00 [3] 9.5 km (9.5 kph)

8 PM

Weights 20:00 [3]

Tuesday Dec 5 #

7 PM

Road Bike 1:00:05 intensity: (56:47 @1) + (3:18 @2) 21.4 mi (21.4 mph) +952ft
ahr:106 max:138 slept:7.5

Easy spin.
174W NP

Monday Dec 4 #

7 PM

Kayak (Paddle One erg) 49:00 [3] 7.0 km (8.6 kph)
slept:8.5

On the new secret weapon.

Sunday Dec 3 #

10 AM

Orienteering 1:08:49 intensity: (2:00 @1) + (37:20 @2) + (29:29 @3) 6.07 mi (11:20 / mi) +931ft 9:54 / mi
ahr:142 max:159 11c slept:7.5 shoes: Salomon Speedcross 4

Stopped at the DVOA meet on our way home.
A little slow to get going but felt pretty good after 2.

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