Training Log Archive: JomaynardIn the 7 days ending Jul 31, 2017:
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Monday Jul 31, 2017 #
Note
slept:9.0 (injured)
Can't swim due to ankle. Luckily this week is easy week for tri training. Positive side, it could have been broken, therefore no Worlds!! Just need to train harder next week to make up for lost few days. No more orienteering for me till Nationals!!
Sunday Jul 30, 2017 #
Event: FootO 7 - Peterdine
11 AM
orienteering race (Peterdine H2) 18:51 [4] *** 2.2 km (8:34 / km) +80m 7:15 / km
spiked:4/6c slept:5.0
Stared off having a really good run. To 5th control stopped a bit short as it was a depression, probably lost a bit of time there. While running from 5 to 6 I rolled my ankle and I thought I heard/ felt a ping. Got to 6 limping and decided to try and walk back. Iced it and went to Emergency at Joondalup hospital as I thought possible break as it was more painful then last time and it swelled up quickly. Thank goodness X-ray was cleared, just bad sprain. On crutches and doing RICE. Seeing physio tomorrow. Last 2 runs when I was going well same thing happened, due to what appears to be lovely open running but I must be careful of stones ground not mapped!
Saturday Jul 29, 2017 #
9 AM
Windtrainer 30:00 [3]
slept:7.5
Cycling was cancelled due to rain so did a wind trainer at home.
Friday Jul 28, 2017 #
swimming warm up/down 40:00 [2] 1.5 km (26:40 / km)
Warm up/ cool down
5 AM
swimming (Mainset) 35:15 [4] 2.0 km (17:38 / km)
slept:7.5
Mainset, 3x 500. 1st 500: 7mins; 2nd 6:40; 3rd 6:35 then 5x100, 25 hard, 75 easy.
Thursday Jul 27, 2017 #
running (Warm up cool down) 1:15:00 [2] 7.0 km (10:43 / km)
Warm up, cool down and 250 in between each 1.06km of mainset.
5 PM
running (Mainset) 16:24 [4] 4.24 km (3:52 / km)
slept:8.0 shoes: mizuno purple
main set 1.06 km x 4 with 250m easy between each. 1st km 3:52 , 2nd km 4:07; 3rd km 4:10 last km 4:15.
Wednesday Jul 26, 2017 #
5 AM
swimming 1:15:00 [3] 5.0 km (15:00 / km)
slept:7.5
Warm up, then 1km time trial with paddles. 150m hard then 50 easy. Time 13:36. Then 6x 200m. Warm down
6 PM
Windtrainer 1:15:00 [3]
Tuesday Jul 25, 2017 #
5 AM
cycling 1:30:00 [3] 40.0 km (26.7 kph)
slept:7.5
Warm up. Then mainset 3 hill repeats up resolute then 5mins hard 1minute easy x7.