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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ceeej

In the 7 days ending Jan 30, 2011:

activity # timemileskm+m
  Orienteering1 1:09:00 3.88(17:46) 6.25(11:02) 9212 /17c70%
  Running1 1:05:05 6.02(10:49) 9.69(6:43) 38
  Circuit Training1 53:14 1.06(50:06) 1.71(31:08) 1
  Spinning1 51:14
  Turbo Trainer1 44:27 12.59(3:32) 20.26(2:12)
  Total5 4:43:00 23.56 37.91 13212 /17c70%

» now

Saturday Jan 29, 2011 #

11 AM

Orienteering race 1:09:00 intensity: (4:39 @1) + (11:01 @2) + (32:31 @3) + (20:49 @4) ** 6.25 km (11:02 / km) +92m 10:17 / km
ahr:143 max:159 spiked:12/17c

Really enjoyed this event but unfortunately forgot to put my brain in gear before starting. Made a ridiculous error on the way to number 4 then started concentrating. Was OK from then on except number 9 which was a bingo pit which I am convinced was mapped wrong. My attackpoint was the corner of an open area, which was very clear, and the pit was mapped as 40m away whereas on the ground it was probably double that, cue lots of people running around looking in all the small depressions until someone fell on the actual pit. Running felt fine, my hamstrings had eased up and didn't feel the need to walk too often which was good, should have put gloves on though as it was a little chilly out there.

Friday Jan 28, 2011 #

(rest day)

Meant to go to SuperChick this morning but had very little sleep and so couldn't bring myself to get up. Decided to go swimming instead but only just got in from quick visit to the lab and pool gets manic at 5 so having an impromptu rest day. Probably for the best as my hamstrings are still rather tight although not as bad as yesterday.

Thursday Jan 27, 2011 #

7 AM

Spinning 51:14 intensity: (31:16 @1) + (18:11 @2) + (1:47 @3)
ahr:119 max:139

Took it relatively easy at spinning this morning as my hamstrings were still tight, seems to have loosened them up a bit which is good.
6 PM


First of six Shaw method swimming classes this evening. I was the only one of the group who'd done Alexander technique before so he spent quite a while going through the basic principals. Then we got onto some drills which involved lots of floating and gliding to get used to relaxing all the body tension. Right at the end we added in kicking, apparently we move on to the torso next week and don't get arms til the week after.

Wednesday Jan 26, 2011 #

6 AM

Circuit Training 53:14 intensity: (44:46 @1) + (4:38 @2) + (3:50 @3) 1.71 km (31:08 / km) +1m 31:01 / km
ahr:106 max:144

Finally managed to get up for my first SuperChick of the year, felt surprisingly good when I got up. Unfortunately my abs appear to have dissolved since I last went but arms seem to have maintained a reasonable level of strength (although tricep pushups are still evil)
2 PM

Running tempo 1:05:05 intensity: (7:23 @1) + (10:56 @2) + (18:42 @3) + (28:04 @4) 9.69 km (6:43 / km) +38m 6:35 / km
ahr:144 max:162

Failed to get to SLOW intervals again last night as I was busy eating pizza with Hannah so thought I'd do a speed session today. Jogged over to Hyde park then did a 5km tempo run then jogged/walked back. There was a strong westerly breeze which made the last few km particularly difficult but I managed to maintain a fairly even pace. Stats for the 5km are 28:29, ahr 157, maxhr 162. I stopped a bit too quickly at the end and my hamstrings tightened up massively so spent the jog back trying to loosen them up and stretch out a bit, I can still feel them but I don't think I've done any damage.

Tuesday Jan 25, 2011 #

3 PM

Turbo Trainer 44:27 intensity: (26:37 @1) + (12:28 @2) + (5:22 @3) 20.26 km (2:12 / km)
ahr:122 max:147

Made it to 20km on the bike, have major thigh and glute burn now, caught up on glee whilst I was doing it,thats what I call multitasking.

Monday Jan 24, 2011 #

(rest day)

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