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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: GD44

In the 7 days ending Sep 24, 2017:

activity # timemileskm+m
  Commute4 1:34:24 22.87(4:08) 36.8(2:34) 86
  Conditioning2 1:25:00
  Swimming3 54:37 0.68(1:19:54) 1.1(49:39)
  Total8 3:54:01 23.55 37.9 86
  [1-5]8 2:53:41

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MoTuWeThFrSaSu

Sunday Sep 24, 2017 #

7 AM

Conditioning 40:00 [1]

Conditioning

7 PM

Swimming 24:19 intensity: (10:29 @0) + (13:50 @1) 0.5 km (48:38 / km)

Village pool

20 lengths with intervals between each one

Mix of front crawl and breast stroke



Friday Sep 22, 2017 #

7 AM

Swimming 9:32 intensity: (4:58 @0) + (4:34 @1) 0.17 km (54:29 / km)

Village pool

Commute 27:39 [1] 10.41 km (2:39 / km) +2m 2:39 / km
ahr:112 max:136

Whitchurch to work

6 PM

Commute 23:36 intensity: (12:08 @0) + (10:51 @1) + (37 @3) 9.47 km (2:30 / km) +29m 2:27 / km
ahr:123 max:141

Thursday Sep 21, 2017 #

Note

Go karting with work replaced swimming lessons tonight

I won!

Wednesday Sep 20, 2017 #

8 AM

Commute 21:18 intensity: (12:26 @0) + (8:28 @1) + (24 @3) 8.56 km (2:29 / km) +16m 2:28 / km
ahr:99 max:135

6 PM

Commute 21:51 intensity: (20:19 @0) + (1:30 @1) + (2 @3) 8.37 km (2:37 / km) +38m 2:33 / km
ahr:109 max:141

Tuesday Sep 19, 2017 #

6 PM

Conditioning 45:00 [1]

Gym session at village gym

Lower body stretches
Front plank - 3 x 1 minute
Side planks - 3 x 45s
Spider-Man - 3 x 15 (3s holds)
Squats - 3 x 10
Single leg squats - 3 x 5 each leg
Lunges - 1 x 15 each leg with 10 kg dumbbells
Step ups - 3 x 10 each leg with 20kg dumb bells
Triceps pull downs - 2 x 15 15kg
Bicep curls on ball - 3 x 7 10kg
Dumbbell flys on ball - 3 x 10 10kg each hand

7 PM

Swimming 20:46 [1] 0.43 km (48:52 / km)

Village gym swim after gym session

Mixture of front crawl and breast stroke.

Front crawl - breath every 4 strokes appears to be easier than 3.

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