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Training Log Archive: Fly'n

In the 7 days ending Sep 4, 2011:

activity # timemileskm+m
  Mt Biking2 2:32:00 26.78(10.6/h) 43.1(17.0/h) 413
  Squash2 1:44:00
  Rd Cycling1 1:20:00 22.13(16.6/h) 35.62(26.7/h)
  Orienteering2 1:14:15 8.24(9:01) 13.26(5:36) 7332 /36c88%
  Running1 57:00 6.18(9:14) 9.94(5:44) 54
  Gym1 20:00
  Total8 8:07:15 63.33 101.92 54032 /36c88%

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MoTuWeThFrSaSu

Sunday Sep 4, 2011 #

10 AM

Orienteering 51:15 intensity: (19 @1) + (9 @2) + (9:39 @3) + (31:41 @4) + (9:27 @5) *** 10.07 km (5:05 / km) +62m 4:56 / km
ahr:175 max:193 spiked:21/25c shoes: Inov8 Oroc 280

Course 2 from Last OY. Woodhill. Course: 7.9 km
Trying to get technique sorted
12 PM

Orienteering 23:00 intensity: (1:14 @1) + (4:17 @2) + (14:31 @3) + (2:58 @4) *** 3.19 km (7:13 / km) +11m 7:05 / km
ahr:157 max:179 spiked:11/11c shoes: Inov8 Oroc 280

Collecting Controls and Jogging Along Road. Woodhill.

Red2 - Splits

Saturday Sep 3, 2011 #

3 PM

Mt Biking 1:35:00 intensity: (4:35 @1) + (28:10 @2) + (55:40 @3) + (6:00 @4) + (35 @5) 23.13 km (14.6 kph) +206m
ahr:153 max:185 shoes: Giant Anthem X1 - 2009

Hour Fifty Loop, in a Hour Thirty Five. Woodhill.
I shall call this the Brent loop

Friday Sep 2, 2011 #

7 AM

Squash 54:00 intensity: (6:42 @1) + (9:54 @2) + (26:43 @3) + (8:25 @4) + (2:16 @5)
ahr:154 max:189 shoes: Asics Rocket

Squash, Fucken Smash Him. YMCA.
Fuck Yeah

Thursday Sep 1, 2011 #

4 PM

Running 57:00 intensity: (4:57 @1) + (10:57 @2) + (40:35 @3) + (31 @4) 9.94 km (5:44 / km) +54m 5:35 / km
ahr:153 max:172 shoes: Adidas SNova Glide 2

Run in Albany, Round Uni and Lucas Creek Track. Albany.
Stiff then tight calfs->achilles

Had planned to do some tempo efforts but legs were really stiff and heavy so thought a long warm up would help, it sort of did but my calfs were still stiff, so stretched them a bit and they improved but then they started getting tight at the top of my achilles, increased the pace a little once on the gravel track to see if that helped, it didn't so never really got going and then just came back rather than doing any efforts just in case, fucken achilles

Wednesday Aug 31, 2011 #

4 PM

Mt Biking 57:00 intensity: (3:20 @1) + (6:40 @2) + (27:31 @3) + (18:13 @4) + (1:16 @5) 19.97 km (21.0 kph) +207m
ahr:161 max:188 shoes: Giant Anthem X1 - 2009

Loop in Riverhead, Got Rained On. Riverhead.

Gym 20:00 intensity: (18:52 @1) + (1:08 @2)
ahr:107 max:142

Some Core and Push Ups. Home.

Tuesday Aug 30, 2011 #

6 PM

Rd Cycling (Wind Trainer) 1:20:00 intensity: (5:39 @1) + (24:34 @2) + (34:55 @3) + (14:52 @4) 35.62 km (26.7 kph)
ahr:154 max:181 shoes: Specialized Allez 2011

Wind Trainer Standing Session. Home.
6 times 5 mins standing 5 mins seated efforts (HR strap fucked)

Monday Aug 29, 2011 #

7 AM

Squash 50:00 intensity: (14:01 @1) + (26:27 @2) + (9:32 @3)
ahr:138 max:164 shoes: Asics Rocket

Squash. YMCA.
Trying to make it a sort of recovery session, just ment I played like shit and got smashed

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