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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BP

In the 7 days ending Jan 30, 2010:

activity # timemileskm+m
  Walking6 2:25:00 9.09(15:58) 14.62(9:55)
  Running4 1:59:53 13.67(8:46) 22.0(5:27) 225
  XC ski2 1:34:14 6.34(14:52) 10.2(9:14) 50
  Strength1 44:10 10.0(4:25) 16.09(2:45)
  Swimming1 16:08 0.5(32:27) 0.8(20:10)
  Total9 6:59:25 39.59(10:36) 63.72(6:35) 275
  [1-5]9 6:59:08
averages - sleep:8 weight:64.2kg

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Saturday Jan 30, 2010 #

Walking 32:00 [2] 3.0 km (10:40 / km)

Spousal appreciation walk with dog leading the way. Woods were beautiful and felt warmer than mercury suggested due to lack of wind.
2 PM

Running (road/trail) 20:55 intensity: (17 @0) + (17 @1) + (23 @2) + (9:40 @3) + (9:36 @4) + (42 @5) 4.0 km (5:13 / km) +75m 4:47 / km
ahr:141 max:163

Feeling a little jaded however a quick outing in order to test the new AP capability- thanks to Ken. May have to adjust the HR zones as it felt more like 3 than 3/4. Anyhow pace was clearly slower on trail for same effort.

Friday Jan 29, 2010 #

Walking 10:00 [1] 1.0 km (10:00 / km)
(rest day)

Frigid today

Thursday Jan 28, 2010 #

Walking 18:00 [2] 1.5 mi (12:00 / mi)

Running warm up/down (treadmill) 17:30 [2] 2.5 km (7:00 / km)

Running (treadmill uphill) 22:36 intensity: (5:00 @2) + (15:00 @3) + (2:36 @4) 4.0 km (5:39 / km) +150m 4:45 / km

Uphill ramp, average 3.75%

Note
weight:64.1kg

Diet seems to have survived the insidious vicissitudes of travel- even enjoying a slice of apple pie with ice cream (1/2 fat) on occasion (well daily- cos some things you just cant give up)

Wednesday Jan 27, 2010 #

Strength (spin) 44:10 [3] 10.0 mi (4:25 / mi)

Hill program

Walking warm up/down 25:00 [2] 1.5 mi (16:40 / mi)

Tuesday Jan 26, 2010 #

Walking 24:00 [2] 1.5 mi (16:00 / mi)

Running (fartlek) 35:19 intensity: (25:00 @3) + (10:19 @4) 6.5 km (5:26 / km)

Warm up then intervals on beach, 90% effort for 30-60sec with similar recovery.

Swimming (laps) 16:08 [2] 0.8 km (20:10 / km)

Just for kicks

Monday Jan 25, 2010 #

Walking 36:00 [2] 2.1 mi (17:08 / mi)

Running 23:33 [3] 5.0 km (4:43 / km)

Have to admit that I escaped the rain for Clearwater beach Florida. Quick outing on beach- sunny, breezy and relatively cool. Oh and barefoot, which I haven't done for years- remembering that it was the only way to race xc back in Perth WA on the inevitably sandy courses.

Sunday Jan 24, 2010 #

Event: Weston Ski-o
 

XC ski warm up/down 18:00 [2] 3.0 km (6:00 / km)

XC ski race (ski O) 30:35 intensity: (10:00 @3) + (15:00 @4) + (5:35 @5) 5.8 km (5:16 / km) +50m 5:03 / km

Very nice Advanced type sprint course set by Alex with map exchange - despite simple terrain plenty of room for errors with directional changes. Felt tired (residual jet lag I suspect) and skis were not optimally waxed for conditions- the secret I am I told is STRUCTURE particularly for warm wet snow- so now have a Toko tool for this purpose. Had fun anyway with about 3:05 of errors.

XC ski race (ski O) 7:02 [4] 1.4 km (5:01 / km)

Beginners course - legs starting to feel fatigue.

Note
slept:8.0 weight:64.4kg

Slept reasonably well- briefly awake at 2am- helped not being entirely in other time zone. End of DW3- making progress albeit a little plateau this week.
2 PM

XC ski 38:37 intensity: (14 @2) + (8 @3) + (4:12 @4) + (34:03 @5) 0.0 km
ahr:163 max:172

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