Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Fly'n

In the 7 days ending May 8, 2011:

activity # timemileskm+m
  Mt Biking2 2:47:00 29.4(10.6/h) 47.31(17.0/h) 638
  Rd Cycling2 1:30:00 22.65(15.1/h) 36.45(24.3/h)
  Orienteering1 1:29:26 8.05(11:07) 12.95(6:54) 29424 /27c88%
  Gym4 55:00
  Running2 46:00 5.06(9:05) 8.15(5:39) 51
  Total7 7:27:26 65.16 104.86 98224 /27c88%

«»
2:04
0:00
» now
MoTuWeThFrSaSu

Sunday May 8, 2011 #

10 AM

Running warm up/down 7:00 intensity: (2:13 @1) + (3:19 @2) + (1:28 @3) 0.72 km (9:43 / km) +8m 9:14 / km
ahr:137 max:160 shoes: Inov8-Mudclaw 330(liquidation)

Warm Up to Start. Woodhill.

Orienteering race 1:29:26 intensity: (5 @1) + (6 @2) + (9:04 @3) + (48:58 @4) + (31:13 @5) *** 12.95 km (6:54 / km) +294m 6:12 / km
ahr:179 max:195 spiked:24/27c shoes: Inov8-Mudclaw 330(liquidation)

Rogaine Series 3 Turkey Ridge. Woodhill. Course: Score-O
http://www.gregjflynn.byethost17.com/maps/show_map...

Running warm up/down 3:00 intensity: (14 @1) + (1:52 @2) + (54 @3) 0.28 km (10:43 / km) +32m 6:50 / km
ahr:140 max:161 shoes: Inov8-Mudclaw 330(liquidation)

Cool Down, Sorta. Woodhill.
Couldn't do any more, stuffed

Saturday May 7, 2011 #

2 PM

Mt Biking 1:49:00 intensity: (11:21 @1) + (25:59 @2) + (38:19 @3) + (25:49 @4) + (7:32 @5) 28.8 km (15.9 kph) +406m
ahr:157 max:191 shoes: Giant Anthem X1 - 2009

Ride in Forest, Doing Some Hills. Riverhead.

Gym 15:00 intensity: (12:17 @1) + (1:58 @2) + (45 @3)
ahr:114 max:161

Push Ups + Bit of Physio Exercises. Home.
Week 4, Day 3, Column 3
29 - 33 - 29 - 29 - Max(40) 41

Thursday May 5, 2011 #

7 AM

Gym 15:00 [1]

Pilates. Forest Hill Physio.
One on One session

"You have really nice core strength, just are just struggling to activate you lower core in isolation, imagine you are walking into cold water and you are wanting to lift your balls out of it"
C • or perhaps 3
4 PM

Mt Biking 58:00 intensity: (6:20 @1) + (17:53 @2) + (28:32 @3) + (5:09 @4) + (6 @5) 18.51 km (19.1 kph) +231m
ahr:151 max:184 shoes: Giant Anthem X1 - 2009

Crusie Around Forest. Riverhead.

Quick cruise around the forest before it was too dark, chucked in a bit of single track action to check it out, slippery as hell

Wednesday May 4, 2011 #

5 PM

Rd Cycling (Wind Trainer) 1:00:00 intensity: (8:25 @1) + (17:18 @2) + (26:19 @3) + (7:17 @4) + (41 @5) 25.73 km (25.7 kph)
ahr:151 max:188 shoes: Specialized Allez 2011

Wind Trainer Hill Simulation. Home.
4 x 5min Standing 5 min Seated
C • scared of the dark? 2

Gym 10:00 intensity: (4:55 @1) + (2:41 @2) + (2:24 @3)
ahr:135 max:163

Push Up with a bit of Physio Exercises. Home.
Week 4, Day 2, Column 3
25 - 29 - 25 - 25 - Max(36) 37

Tuesday May 3, 2011 #

5 PM

Running intervals 36:00 intensity: (59 @1) + (3:58 @2) + (20:11 @3) + (6:01 @4) + (4:51 @5) 7.15 km (5:02 / km) +11m 5:00 / km
ahr:162 max:192 shoes: Adidas SNova Glide 2

Jog with some Ints. Riverhead.
3 x 3mins tempo, 2 min floating (stopped watch at start of first one and missed about 1 mins, so it was more like 3:30 and 2:30 to start)

Monday May 2, 2011 #

6 PM

Rd Cycling (Wind Trainer) 30:00 intensity: (10:40 @1) + (19:20 @2) 10.72 km (21.4 kph)
ahr:133 max:150 shoes: Specialized Allez 2011

Session on Wind Trainer. Home.
Power track created for Minoura - mag-500 / 850 2 by Trainer Power plugin v1.1.3

Gym 15:00 intensity: (12:20 @1) + (1:54 @2) + (46 @3)
ahr:115 max:163

Physio Exercises + Push Ups. Home.
Week 4, Day 1, Column 3
21 - 25 - 21 - 21 - Max(32) 40

« Earlier | Later »