Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Joshosh

In the 7 days ending Feb 9, 2013:

activity	#	time	miles		km		+m
Running	6	3:33:08	24.15		38.87		45
Cycling	1	2:36:44	45.45	(3:27)	73.15	(2:09)	365
rock climbing	1	1:20:00
Orienteering ◪	3	44:41	4.22	(10:36)	6.79	(6:35)	90	13 /	13c	100%
Strength and Conditioning	4	40:00
stretching session	5	37:00
foam roller	2	12:00
Total	18	9:43:33	73.82		118.81		500	13 /	13c	100%
[1-5]	14	8:54:33

2:36

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Saturday Feb 9, 2013 #

8 AM

Cycling 2:36:44 [3] 73.15 km (2:09 / km) +365m 2:05 / km
ahr:151 shoes: Asics Gel Noosa Tri-7

11 AM

stretching session 10:00 [0]

12 PM

foam roller 7:00 [0]

Friday Feb 8, 2013 #

5 PM

Running 24:17 [2] 5.14 km (4:43 / km) +10m 4:41 / km
shoes: Asics Gel Noosa Tri-7

11 PM

Strength and Conditioning 10:00 [2]

Thursday Feb 7, 2013 #

6 PM

Running 18:42 [2] 3.81 km (4:54 / km)
shoes: Asics Gel Noosa Tri-7

Running intervals (6*600s) 25:41 [5] 6.15 km (4:11 / km)
shoes: Asics Gel Noosa Tri-7

Running warm up/down 26:41 [1] 4.18 km (6:23 / km)
shoes: Asics Gel Noosa Tri-7

11 PM

Strength and Conditioning 10:00 [2]

Wednesday Feb 6, 2013 #

10 PM

Running 20:00 [2]

garmin was dead, but had to get a run in of some sort

11 PM

Strength and Conditioning 10:00 [2]

Tuesday Feb 5, 2013 #

6 PM

Running warm up/down 17:27 [2] 3.52 km (4:57 / km)
shoes: Asics Gel Noosa Tri-7

Running intervals (8*600s) 35:38 [5] 8.26 km (4:19 / km)
shoes: Asics Gel Noosa Tri-7

Running warm up/down 9:17 [1] 1.33 km (6:59 / km)
shoes: Asics Gel Noosa Tri-7

10 PM

Strength and Conditioning 10:00 [2]

Monday Feb 4, 2013 #

6 PM

Running (recovery) 28:48 [2] 5.48 km (5:15 / km) +25m 5:08 / km
ahr:144 shoes: Asics Gel Noosa Tri-7

stretching session 10:00 [0]

foam roller 5:00 [0]

9 PM

rock climbing 1:20:00 [2]

lots of bouldering routes done and a few on the main wall, going to do this more often felt good and was lots of fun, a nice new challenge to add to training. Aidan showed me lots of technique work and talked me through some of the routes and how to attack them.

11 PM

stretching session 10:00 [0]

Sunday Feb 3, 2013 #

8 AM

stretching session 4:00 [0]

10 AM

Orienteering ◪ (line-o) 8:02 [2] 1.02 km (7:53 / km) +20m 7:10 / km
ahr:150 shoes: Inov-8 Talon 212

Orienteering ◪ 5:25 [3] *** 0.82 km (6:38 / km) +10m 6:15 / km
ahr:151 spiked:2/2c shoes: Inov-8 Talon 212

checking controls on one of the stars

Running 6:37 [2] 1.0 km (6:37 / km) +10m 6:18 / km
ahr:146 shoes: Inov-8 Talon 212

11 AM

Orienteering ◪ (star-o) 6:15 [3] 0.9 km (6:55 / km) +10m 6:33 / km
ahr:159 spiked:2/2c shoes: Inov-8 Talon 212

Orienteering ◪ (star-o) 6:18 [3] 1.0 km (6:18 / km) +15m 5:52 / km
ahr:158 spiked:2/2c shoes: Inov-8 Talon 212

12 PM

Orienteering ◪ (relay) 18:41 [3] *** 3.05 km (6:08 / km) +35m 5:48 / km
ahr:164 spiked:7/7c shoes: Inov-8 Talon 212

stretching session 3:00 [0]

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