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Training Log: Jomaynard

In the last 7 days:

activity # timemileskm+m
  swimming3 3:50:00 7.46(30:51) 12.0(19:10)
  running3 2:26:05 13.67(10:41) 22.0(6:38)
  cycling1 1:45:00 21.75(12.4/h) 35.0(20.0/h)
  strength and conditioning2 1:30:00
  orienteering 1 1:00:00 2.49(24:08) 4.0(15:00)
  Total10 10:31:05 45.36 73.0
averages - sleep:7.5
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Friday Aug 18 #

5 AM

swimming 1:30:00 [4] 4.5 km (20:00 / km)
slept:7.5

Hard set today. 1km warm up then main set of: 8 x300m averaged 2:53, per 300 then 6x100- 50m hard 50 recovery averaged 31sec for my 50 hards . Then cool down of 200m . Swam really well, ahead of Liam. Maybe the chamber has helped.
4 PM

orienteering 1:00:00 [3] 4.0 km (15:00 / km)

Took Lily and Riley out for some sprint training at UWA. Did a 1km warm up along the river and then I took Riley out to set up controls on course 1 , while Lily went out to set course 2. Then we met at start and swapped courses and did them as an event. Once completed took them around to talk about their route choices .

Thursday Aug 17 #

8 AM

swimming 1:00:00 [2] 3.0 km (20:00 / km)
slept:8.0

Went for swim with Kirby and Liam, just a steady one at Craigie leisure.
5 PM

running 1:30:00 [4] 10.0 km (9:00 / km)
shoes: mizuno purple

3km warm up, then 3km test set. Felt shitty but coach said run was pretty good. Then did 5x 400m and then 2km cool down. Had a session in the hyperbaric oxygen chamber. Suppose to help increase the amount of oxygen reaching the body tissue, helps fight fatigue and improve performance.

Wednesday Aug 16 #

5 AM

swimming 1:20:00 [4] 4.5 km (17:47 / km)
slept:7.5

Main set 12x 50. Then 6x 100
9 AM

strength and conditioning 45:00 [4]

F45 fitness, circuit boxing. Arms are dead! Have wedding this afternoon so no windtrainer today.

Tuesday Aug 15 #

strength and conditioning 45:00 [3]
slept:8.0

F45, didn't cycle as weather bad so it was called off. Meant to do windtrainer but bike at shop.

Monday Aug 14 #

Note
(rest day)

Sunday Aug 13 #

7 AM

running 40:00 [3] 8.0 km (5:00 / km)
slept:6.0 shoes: mizuno purple

Easy run along the coast

Saturday Aug 12 #

6 AM

cycling 1:45:00 [3] 35.0 km (20.0 kph)
slept:8.0

Easy cycle, no hills due to wet weather. Stayed around Shelly area
8 AM

running (Brick after cycle) 16:05 [3] 4.0 km (4:01 / km)
shoes: mizuno purple

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