Attackpoint - performance and training tools for orienteering athletes

Training Log: kido

In the last 7 days:

activity	#	time	miles		km		+m
Jogging	10	4:47:02	32.87	(8:44)	52.9	(5:26)	374
Cycling	2	2:13:17	34.29	(3:53)	55.18	(2:25)	519
Orienteering	2	1:27:18	8.84	(9:53)	14.22	(6:08)	403
Swimming	1	50:00	1.55	(32:11)	2.5	(20:00)
Running	1	19:28	3.29	(5:55)	5.3	(3:40)
Total	13	9:37:05	80.84	(7:08)	130.1	(4:26)	1296

2:51

0:00

Wednesday Feb 20 #

5 PM

Jogging 1:16:29 [3] 14.85 km (5:09 / km) +119m 4:57 / km

Run home from work via 2 laps of the Tan. Pretty fatigued and sore today, trying to focus on keeping good technique but keep my stride short.

Tuesday Feb 19 #

6 AM

Swimming 50:00 [3] 2.5 km (20:00 / km)

At Prahran. Lots of kick. Very slow.

Jogging 7:50 [2] 1.3 km (6:02 / km) +11m 5:47 / km

To the pool. Painnn

7 AM

Jogging 7:03 [2] 1.3 km (5:25 / km) +9m 5:14 / km

Home from pool

5 PM

Jogging warm up/down 19:38 [3] 3.56 km (5:31 / km) +44m 5:12 / km

6 PM

Running tempo 9:17 [4] 2.3 km (4:02 / km)

Joe turned 23 today, so it's a 23 themed session.

Running intervals 10:11 [5] 3.0 km (3:24 / km)

Keeping with the theme, 2 x 3 x (200 / 30s, 300 / 60s). Wasn't fast but was fairly consistent. As recommended I tried to focus on form rather than speed, think I did OK until the last couple.

Jogging warm up/down 29:20 [3] 4.76 km (6:10 / km) +31m 5:58 / km

Recoveries (some static) and warm down.

Monday Feb 18 #

7 AM

Cycling 18:43 [2] 6.72 km (2:47 / km) +48m 2:41 / km

In to work.

12 PM

Jogging 38:34 [2] 7.32 km (5:16 / km) +28m 5:10 / km

Nice easy recovery roll. Ankles and hammys quite stiff and sore.

5 PM

Cycling 1:54:34 [4] 48.46 km (2:22 / km) +471m 2:15 / km

Work, two laps of the boulie and home. First lap low cadence drills, intended to just hit the hills hard on the second lap but my legs were cooked!

Sunday Feb 17 #

7 AM

Jogging warm up/down 13:53 [3] 2.51 km (5:32 / km) +23m 5:17 / km

8 AM

Orienteering race 1:09:43 [5] 10.84 km (6:26 / km) +353m 5:32 / km

Bendigo ToDay Hagaby. Cool area with a small bit of granite at 1:2000. Good nav in the spur gully, messy in the granite and one mistake in the granite (about 2min). Alone for a lot of it, except Todd in the distance. Thought I ran well but was pretty slow as it turns out.

9 AM

Jogging warm up/down 23:35 [3] 4.05 km (5:49 / km) +42m 5:32 / km

Saturday Feb 16 #

6 PM

Jogging warm up/down 11:00 [3] 2.05 km (5:22 / km) +17m 5:09 / km

Orienteering race 17:35 [5] 3.38 km (5:12 / km) +50m 4:51 / km
ahr:170 max:178

Bendigo ToDay sprint. Cool area, small but good course. Went pretty well, coach said to practice a bit of map memory and tried to do that. A couple where I didn't have a full plan and lost a little time.

Jogging warm up/down 13:52 [3] 2.3 km (6:02 / km) +30m 5:40 / km