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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Rooey1

In the 7 days ending Jan 17, 2010:

activity # timemileskm+m
  running6 3:52:24 28.52(8:09) 45.9(5:04)
  riding2 1:46:00 14.91 24.0
  pool running3 1:40:00
  gympa1 1:00:00
  orienteering1 33:00 2.98(11:04) 4.8(6:52)
  Total11 8:51:24 46.42 74.7

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MoTuWeThFrSaSu

Sunday Jan 17, 2010 #

4 PM

running 1:00:09 [3] 11.7 km (5:08 / km)
ahr:175 max:200

res run. w/ byan at the beginning. got a bit of a stitch in the middle and slowed down a bit. then tried to increase it coming down from the water tower to home which is where i hit 200!!!! im tired.
C • Res run 3
5 PM

pool running 30:00 [3]

in the belt w/ kyle and byan. was nice to recover and focused on my form.

Saturday Jan 16, 2010 #

1 PM

running 32:45 [4] 6.4 km (5:07 / km)
ahr:176 max:190

attempted progression run. i have one pace so need to try and change that:(

running warm up/down 6:00 [2] 1.0 km (6:00 / km)

cause the last bit was fast came bak got a drink then went for a easy 1k w/ my ipod. it was a plod!

Friday Jan 15, 2010 #

8 AM

pool running 30:00 [3]

easy-reco
7 PM

running warm up/down 24:00 [3] 4.0 km (6:00 / km)
ahr:160 max:172

was very slow. felt tired on the w/u and rooted on the w/d. wanted to go a different way home so went via lawsons and of course became more interesting...

running intervals 16:00 [5] 4.0 km (4:00 / km)
ahr:171 max:192

my favourite 4B4's at DH. pushed it hard and felt so much better after i had done it.
im tired now tho but get to watch GHOST:):)

Thursday Jan 14, 2010 #

1 PM

riding 1:23:00 [3] 24.0 km (3:28 / km)
ahr:139 max:168

bryans long run loop. was nice on my lil bikey:)
5 PM

running 23:00 [3] 4.2 km (5:29 / km)
ahr:160 max:173

to the gym and back.

gympa 1:00:00 [3]
ahr:103 max:137

pump.
dropped the weights back down again coz i hadnt been in a while:(

Wednesday Jan 13, 2010 #

12 PM

riding 23:00 [3]

15 on the way there. 8 back. all down hill:)

orienteering 33:00 [4] 4.8 km (6:52 / km)
ahr:176 max:190

one tree hill. first time in a while.. was good.
7 PM

running 33:30 [3] 6.4 km (5:14 / km)

up DH ridge and down the gully. felt good.

Tuesday Jan 12, 2010 #

8 AM

pool running (easy) 40:00 [3]

nice nice pool. in the vest.
6 PM

running warm up/down 25:00 [3] 4.5 km (5:33 / km)

running intervals 12:00 [5] 3.7 km (3:15 / km)

12 x 1 min. up the gully, down the gully, down the rd...up the rd.
calf hurt a bit this time..

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