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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: sal.

In the 7 days ending Sep 25, 2016:

activity # timemileskm+m
  Cycling1 2:27:26 28.86(11.7/h) 46.45(18.9/h) 497
  Strength + Conditioning3 1:24:00
  Cycling:Trainer1 58:17 11.53(11.9/h) 18.55(19.1/h)
  Paddling1 57:12 3.63(15:46) 5.84(9:48) 74
  Total6 5:46:55 44.02 70.84 571

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Sunday Sep 25, 2016 #


Unintentional rest day. Had planned on going to Awaba for a MTB race, but woke up to rain and neither of us felt like destroying our bikes so we went back to sleep for another 3hrs.
Then during the day i thought that i would at least get up and do some gardening and wash the cars, but then it started thundering so i gave it a miss.
Was probably a good thing to have 2 rest days anyhow, i feel a lot more energised and motivated, and it was the rest my legs needed to get back into it all.

Saturday Sep 24, 2016 #

2 PM

Paddling 57:12 [3] 5.84 km (9:48 / km) +74m 9:13 / km
ahr:132 max:160

Started fromValentine Bowling Club and went around the suburbs and along GreenPoint. Only went about halfway along before the wind annoyed me enough to make me turn around. So then i started to head back to the car but kept on the outside of the moored boats, then headed towards one buoy and then another before going into shore.
Legs constantly felt like they wanted to cramp - obviously didn't stretch well enough or drink enough water after last night.
5 PM

Strength + Conditioning 28:00 [3]

1: Arms & Abs - 2x7min each

Circuit 1:
15x Push Ups
15x Medicine Ball Squat & Press
15x Lay Down Push Ups
15x Tricep Dips

Circuit 2:
40x Mountain Climbers
40x Ab Bikes
30x Straight Leg Sit Ups + Twist
15x Straight Leg Sit Ups

Friday Sep 23, 2016 #

7 PM

Cycling 2:27:26 [3] 46.45 km (18.9 kph) +497m
ahr:138 max:182

Big ride with Steveo.
From our place we took the cycleway over to Hillsborough Road, then down through the back of Charlestown to Kotara, then jumped on the Fernleigh Track down to Belmont, then followed the Lake around to Speers Point, then through Argenton then Glendale then home.
Legs got mighty sore; that wasn't great. Nice ride though, seeing everything at night. The Lake was pretty with all the lights.

Thursday Sep 22, 2016 #

(rest day)

Wednesday Sep 21, 2016 #

6 AM

Strength + Conditioning 28:00 [3]

1: Legs & Cardio - 2x7min each

Circuit 1:
15x Jump Squats
15x Squats
24x Weighted Walking Lunges
24x Knee Ups

Circuit 2:
16x X Jumps
10x Burpees
24x Weighted Step Ups
15x Medicine Ball Squat & Press

Tuesday Sep 20, 2016 #

5 AM

Cycling:Trainer 58:17 [3] 18.55 km (19.1 kph)

Sufferfest Video - 'Fight Club'

What's It About?
"5 x 6:30 intervals with 22 attacks"

Best For?
"Increasing ability to go from flats to sharp climbs, all while responding to surprise attacks"

Monday Sep 19, 2016 #

6 AM

Strength + Conditioning 28:00 [3]

12: Abs - 2x7min each

Circuit 1:
30x Snap Jumps
16x Spider Push Ups
40x Scissor Kicks
30x Bench Hops

Circuit 2:
20x Straight Leg Raises
20x Straight Leg Jackknifes
20x Weighted Bent Leg Jackknifes
15x Burpee + Push Up + Bench Jump

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