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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Rich

In the 7 days ending Feb 28, 2010:

activity # timemileskm+m
  Orienteering2 2:41:50 11.18(14:28) 18.0(8:59) 13041 /42c97%
  Running1 1:20:35 10.38(7:46) 16.7(4:50) 270
  Cross Training1 1:20:00
  Strength and Conditioning1 30:00
  Flexibility1 8:00
  Total5 6:00:25 21.56 34.7 40041 /42c97%
  [1-5]5 5:52:25
averages - sleep:8.5 weight:71.5kg

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Sunday Feb 28, 2010 #

11 AM

Cross Training (Paintballing) 1:20:00 [1]
slept:9.0 (sick)

Running around like a idiot getting a pummelling! Still got this cough but doesn't seem to be getting worse luckily. Longest night's sleep I've had in a long time

Saturday Feb 27, 2010 #

Note
slept:8.0 weight:71.5kg (sick)

Got a bit of a chesty cough. A couple of days rest will hopefully see it off before it gets too bad.

Friday Feb 26, 2010 #

Note
(rest day)

Feeling tired today and a tough day on site at work in the cold and rain. Also got that feeling of a cold coming and seam to have a slight cough. Well earned rest day.

Thursday Feb 25, 2010 #

7 PM

Running 24:00 [3] 4.5 km (5:20 / km) +20m 5:13 / km
ahr:130 max:165 shoes: Asics Gel GT-2140

Run to training inc some drills as part of WU.

Running 21:35 [5] 5.4 km (4:00 / km) +120m 3:36 / km
ahr:168 max:180 shoes: Asics Gel GT-2140

Hill intervals of ~320m with ~15m climb. ~10k pace up and 1/2 marathon pace back down.

Running intervals 17:00 [4] 2.8 km (6:04 / km) +80m 5:19 / km
ahr:149 max:174 shoes: Asics Gel GT-2140

10 x 130m (~8m climb) hill sprints of ~20-25s. Jog/walk back down.

Running 18:00 [4] 4.0 km (4:30 / km) +50m 4:14 / km
ahr:153 max:171 shoes: Asics Gel GT-2140

Tried to push a bit harder on the way home than normal at about sub threshold pace. Took the last km steady as WD though.

Wednesday Feb 24, 2010 #

5 PM

Orienteering 1:36:50 [2] *** 10.0 km (9:41 / km) +80m 9:19 / km
ahr:129 max:164 spiked:19/20c shoes: VJ Twister #3

Finished the checking of tags at Thieves with a head torch for the second half.

Tuesday Feb 23, 2010 #

3 PM

Orienteering 1:05:00 [2] 8.0 km (8:08 / km) +50m 7:53 / km
spiked:22/22c shoes: VJ Twister #3

Checking tagging at Thieves for next months event. Still got more to do but didn't have the time to do anymore.

Monday Feb 22, 2010 #

1 PM

Strength and Conditioning (circuits) 30:00 [3]

Flexibility 8:00 [0]

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