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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: GD44

In the 7 days ending Oct 8, 2017:

activity # timemileskm+m
  Running4 4:56:10 26.69(5.4/h) 42.95(8.7/h) 751
  MTB3 4:26:01 44.83(10.1/h) 72.15(16.3/h) 969
  Commute7 2:33:38 36.34(4:14) 58.49(2:38) 154
  Conditioning3 1:55:00
  Paddling1 1:35:47 6.45(4.0/h) 10.37(6.5/h) 13
  Swimming3 1:30:56 0.78(1:57:04) 1.25(1:12:45)
  Walking1 19:37 1.11(3.4/h) 1.78(5.5/h)
  Total20 17:17:09 116.19 187.0 1887
  [1-5]20 15:28:17

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MoTuWeThFrSaSu

Sunday Oct 8, 2017 #

9 AM

MTB race 2:14:14 intensity: (1:29:13 @1) + (45:01 @2) 35.54 km (15.9 kph) +403m
ahr:114 max:145

Questars Q2 Stage 4 - Part 1 MTB

11 AM

Running race 1:15:08 intensity: (28:06 @1) + (47:02 @2) 10.77 km (8.6 kph) +200m
ahr:123 max:144

Questars Q2 Stage 4 - Part 2: Run

6 PM

Conditioning 20:00 [1]

Lower body stretches and foam rolling

7 PM

Swimming 19:15 intensity: (10:27 @0) + (8:48 @1) 0.4 km (48:07 / km)

Village gym pool swim

400m - 16 lengths

Elapsed time 19m 15s
Actual swim time: 8m 48s approx

Saturday Oct 7, 2017 #

10 AM

MTB race 1:32:51 intensity: (42:53 @1) + (49:58 @2) 24.37 km (15.7 kph) +381m
ahr:120 max:143

Questars Q2 Stage 1/2 - first part: MTB

Raced with Natalie Taylor i the mixed team category.

12 PM

Running race 2:09:19 intensity: (7:42 @0) + (1:34:42 @1) + (16:21 @2) + (7:12 @3) + (2:30 @4) + (52 @5) 19.35 km (9.0 kph) +345m
ahr:140 max:191

Questars Stage 1/2 - Part 2: Run

2 PM

Paddling race (SOT Kayak) 1:35:47 [1] 10.37 km (6.5 kph) +13m
ahr:108 max:123

Questars Q2 Stage 1/2 - Part 3: Kayak

3 PM

MTB race 38:56 intensity: (34:39 @1) + (4:07 @2) + (10 @3) 12.24 km (18.9 kph) +185m
ahr:97 max:159

Questars Q2 Stage 1/2 - Part 4: MTB

8 PM

Running 1:22:10 intensity: (18:24 @0) + (46:57 @1) + (11:46 @2) + (5:03 @3) 11.41 km (8.3 kph) +206m
ahr:133 max:156

Questars Q2 - Stage 3

Night Nav

Thursday Oct 5, 2017 #

6 PM

Swimming (25m pool) 52:27 intensity: (42:25 @0) + (5:01 @1) + (5:01 @3) 0.45 km (1:56:33 / km)

Mainly front crawl but with some kicking drills and breathing drills using noodles and floats..

Another new tutor but she was very good - her first time teaching adults.

She taught us to to:

- kick harder
- glide after each stroke
- high elbows when arm comes out of water

Elapsed time: 52:27
Swim time: 10:02

Is this the last session of the 10 week block? If so, do I renew?

Wednesday Oct 4, 2017 #

8 AM

Commute 21:10 [1] 8.45 km (2:30 / km) +15m 2:29 / km
ahr:113 max:140

Whitchurch to Longcross

5 PM

Commute 10:59 [1] 3.14 km (3:30 / km) +7m 3:27 / km

Longcross to Bay

Commute 24:58 [1] 9.66 km (2:35 / km) +31m 2:33 / km

Bay to Whitchurch (in the dark)

6 PM

Conditioning (Yoga) 1:00:00 [1]

First yoga class for while at work. 10 people tonight - 2 usuals and 8 new.

Tuesday Oct 3, 2017 #

8 AM

Commute 20:41 [1] 8.52 km (2:26 / km) +22m 2:24 / km
ahr:105 max:139

Whitchurch to Longcross

6 PM

Commute 18:30 [2] 7.5 km (2:28 / km) +32m 2:25 / km
ahr:112 max:145

Longcross to Whitchurch

Running (Treadmill) 9:33 [1] 1.41 km (8.9 kph)
ahr:124 max:132

First run after BM race.

7 PM

Conditioning 35:00 [1]

Lower body stretches
Press ups 2 x 20
Front plank 2 x 60s
Side plank 2 x 45s each side
Spiderman
Back extensions

Quads - foam roller

Triceps - 2 x 15 pull downs
Pull ups - 4, 3

8 PM

Swimming 19:14 intensity: (10:17 @0) + (8:57 @1) 0.4 km (48:05 / km)

Pool swim

16 lengths front crawl with rest intervals between each one.

Moving time: 8:57
Elapsed time: 19:14

Walking 19:37 [0] 1.78 km (5.4 kph)

Village to house

Monday Oct 2, 2017 #

8 AM

Commute 25:30 [1] 10.61 km (2:24 / km) +4m 2:24 / km

Whitchurch to Cardiff Bay

2 PM

Commute 10:26 [1] 3.15 km (3:19 / km) +12m 3:15 / km

Cardif Bay to Longcross

6 PM

Commute 21:24 [1] 7.46 km (2:52 / km) +31m 2:49 / km

Longcross to Whitchurch

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