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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: sal.

In the 7 days ending Dec 10, 2017:

activity # timemileskm+m
  Running2 1:51:56 9.38(11:56) 15.09(7:25) 515
  Cycling2 1:19:47 15.6(11.7/h) 25.11(18.9/h) 352
  Street Orienteering1 45:20 4.3(10:33) 6.92(6:33) 203
  Swimming1 40:00 0.81(49:31) 1.3(30:46)
  Total6 4:37:03 30.09(9:13) 48.42(5:43) 1070

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MoTuWeThFrSaSu

Sunday Dec 10, 2017 #

8 AM

Swimming 40:00 [3] 1.3 km (30:46 / km)

300m free with fins w/u
3 x 100m free no fins - 1min rest
300m kick with fins
6 x 50m pull on 75sec
100m back with fins w/d

I cut the session short as my lower back was killing me - i think from the SUP that i attempted yesterday.

Saturday Dec 9, 2017 #

6 PM

Running 1:16:51 [3] 11.08 km (6:56 / km) +364m 5:57 / km
ahr:158 max:178

Run from home, into some bushland around Garden Suburb then home through Cardiff Heights. Lovely way to spend a nice Saturday night (:

Thursday Dec 7, 2017 #

7 AM

Cycling 40:52 [3] 12.46 km (18.3 kph) +151m
ahr:132 max:159

Commute into work
5 PM

Cycling 38:55 [3] 12.65 km (19.5 kph) +201m
ahr:130 max:162

Commute home

Wednesday Dec 6, 2017 #

6 PM

Street Orienteering 45:20 [3] 6.92 km (6:33 / km) +203m 5:43 / km
ahr:156 max:180

SSS9 - Valentine - 33-1= 32pts.

Legs were not feeling it today after Stairs last night. Doesn't help that i didn't do any stretching or rolling...

Tuesday Dec 5, 2017 #

6 PM

Running 14:24 [3] 0.69 km (20:52 / km) +87m 12:48 / km
ahr:156 max:173

10 x Merewether Stairs. I took every 2nd one 2 steps at a time.
After 5, a friend of mine walked past so i chatted with him for a few minutes. This just resulted in the lactic acid pooling in my legs and caused the next 5 to be very difficult.

Running 10:18 [3] 1.52 km (6:47 / km) +30m 6:10 / km
ahr:152 max:166

Warm down back to the cars.

Running 10:23 [3] 1.8 km (5:46 / km) +34m 5:16 / km
ahr:150 max:166

Warm up from Bar Beach car park to Merewether Stairs with Josh and Kas.

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