Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Seregaofed

In the 7 days ending Jun 10, 2012:

	activity	#	time	miles		km		+m
	cycling	3	4:01:13	77.62	(3:06)	124.91	(1:56)	750
	swimming	4	1:59:47	3.58	(33:28)	5.76	(20:48)
	trail running	1	55:49	7.15	(7:49)	11.5	(4:51)
	street running	2	39:25	4.83	(8:09)	7.78	(5:04)	60
	orienteering	1	37:31	3.87	(9:41)	6.23	(6:01)	52
	jumping	2	12:00	1.24	(9:39)	2.0	(6:00)
	Total	12	8:25:45	98.29	(5:09)	158.18	(3:12)	862
averages - weight:70.8kg

2:40

0:00

» now

Sunday Jun 10, 2012 #

10 AM

street running 23:25 [3] 4.78 km (4:54 / km) +60m 4:37 / km
weight:70.1kg shoes: Puma Ventis

Ran on the morning 5k race course, which Stas won in 17.42 and Katya was third in her age group with 27.59, while I was cheering with Danila. Stated slowly then picking up the pace a bit. 3rd mile was brutal with all the climbing

11 AM

orienteering 37:31 [4] *** 6.23 km (6:01 / km) +52m 5:47 / km
ahr:168 max:179 shoes: Nike Free 7.0

Was running together with Stas trying to stay mostly on the trails. Did a bunch of stupid mistakes, including taking #10 and #9 before I realized where #5 is (with total of 7-8 mins). I see the scary numbers on my HR monitor. It seems 10bt/min faster AGAIN! Either the heat or something is wrong with me or my BOTH monitors

C • nothing is wrong at all 5

5 PM

cycling (Trainer) 40:00 [3] 20.0 km (2:00 / km)
shoes: SIDI

20' easy spin + 3x1' one leg spin (1') + 8' easy spin
5' exs (calfs) + ice bath cause I busted my achilles again

Brown - Splits

Saturday Jun 9, 2012 #

8 AM

swimming (open water) 25:47 [3] 1.26 km (20:28 / km)
weight:70kg

3 loops @ lake Ockanickon 8.03 + 8.28 + 9.14 - sleeveless wetsuit

9 AM

trail running 55:49 [4] 11.5 km (4:51 / km)
shoes: Saucony Progrid Kinvara

Trail run around the lake with the group, around 12km I think, since the pace felt pretty hard

Friday Jun 8, 2012 #

10 AM

cycling 2:18:20 [3] 72.95 km (1:54 / km) +287m 1:52 / km
ahr:155 max:169 weight:70.6kg shoes: SIDI

HR went up for some reason - feels like its supposed to be 10 bt less; 4 loops at Mercer Park ( was aming for 5 loops, but couldn't make it - neck and shoulders too sore)

8 PM

street running 16:00 [3] 3.0 km (5:20 / km)
shoes: Saucony Progrid Kinvara

jumping 6:00 [3] 1.0 km (6:00 / km)

+ 10 ' exs (abs, lower back, calfs)

Thursday Jun 7, 2012 #

10 AM

swimming 30:00 [3] 1.5 km (20:00 / km)
weight:70.6kg

200 free
500 free TT (1.39, 1.51, 1.55, 1.57, 1.50=9.15)
4x(100 free w paddles + 100 free)
tired

1 PM

jumping 6:00 [3] 1.0 km (6:00 / km)

aprox 25' exs (swim specif, abs, lower back, jumping, calfs, quads)

Wednesday Jun 6, 2012 #

1 PM

cycling 1:02:53 [3] 31.96 km (1:58 / km) +463m 1:50 / km
ahr:154 max:169 weight:70.9kg shoes: SIDI

Tuesday Jun 5, 2012 #

5 PM

swimming 28:00 [3] 1.4 km (20:00 / km)

200 free
500 free TT (1.41, 1.53, 1.57, 1.56, 1.49 = 9.18)
4x50 back
4x50 breast
3x100 free

Monday Jun 4, 2012 #

5 PM

swimming 36:00 [3] 1.6 km (22:30 / km)
weight:72.4kg

200 free
drills:
2x50 catch up
2x50 high elbow
2x50 fists
2x50 w paddles
2x50 position kick (all drills w bouy, kick w board)
5x100 kick w fins and board
100 kick w board
3x100 free
Got full day off yestarday to recover mostly from stress

« Earlier | Later »