Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: on-the-wave

In the 31 days ending May 31, 2013:

activity	#	time	miles		km		+m
Cycle	18	15:15:00	227.42	(4:01)	366.0	(2:30)
Paddling	10	11:51:00	73.77	(9:38)	118.72	(5:59)
Gym	6	5:30:00	13.05		21.0
Total	34	32:36:00	314.24		505.72

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Friday May 31, 2013 #

12 PM

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

2 Km warmup
4 sets of
10 pull ups, 20 bench press, 30 knee ups, 15 bo row
2 km ride warm down

5 PM

Cycle 40:00 [3] 15.0 km (2:40 / km)

Short ride to meet at kids hockey at Elgar.

Thursday May 30, 2013 #

6 AM

Cycle 50:00 [3] 20.0 km (2:30 / km)

Morning commute. Just missed the rain, but later just came down all day. Couldn't be bothered paddling or riding in the cold and rain so went home on the bus.

Tuesday May 28, 2013 #

6 AM

Cycle 50:00 [3] 20.0 km (2:30 / km)

Short route morning commute

5 PM

Paddling 1:10:00 [3] 11.5 km (6:05 / km)

Intervals to Dights
4 and 1 minutes down and steady back.
Kept up first few intervals but dropped last couple. Feeling stronger though and easier to keep up on the first few.

7 PM

Cycle 55:00 [3] 21.0 km (2:37 / km)

Commute after paddle, cold and tired.

Monday May 27, 2013 #

12 PM

Gym 1:00:00 [3] 5.0 km (12:00 / km)

2.5km Ride warm-up
4 x 10 pull ups, 20 bench press, 30 knee raises
3 x BO row 20/18/15
2.5km ride warmdown

Friday May 24, 2013 #

12 PM

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

2km bike warmup to club then:
4 x pullups 10/10/10/6
4 x B press 20/20/20/20
4 x knee raises x30
4 x BO Row 20/20/20/15
2km bike ride back to work

Going to try gym three times per week from now.

Thursday May 23, 2013 #

6 AM

Cycle 50:00 [3] 20.0 km (2:30 / km)

Another cold one, apparently 7° but felt colder than yesterday. Enjoying getting to work in day light for a change.

5 PM

Paddling 1:00:00 [5] 9.0 km (6:40 / km)

Made the session on time for a change as work is quiet for now. 2 km warm-up to freeway straight and then straight 400's. River was in full flow and up efforts were tough.

Stayed with the (smal) pack for all but last two. Bad cramp on last effort and had to cut short.

Can feel the gym helping my power on the stroke.

The GPS worked great, but the bike light was a fail. Have CREE Led headlamp on order off ebay.

7 PM

Cycle 55:00 [3] 21.0 km (2:37 / km)

Took the longer commute after paddling. Bloody cold as business as ussual now for winter.

Wednesday May 22, 2013 #

6 AM

Cycle 50:00 [3] 20.0 km (2:30 / km)

3°c commute, its only may and already down close to 0°. Have been off the bike for a whole week with long work hours last week so glad to get back out there. The first one is always the hardest.

5 PM

Cycle 1:00:00 [3] 22.0 km (2:44 / km)

Rear light batteries are flat. Some guy flipped out on the bike path becuase a rider's light was too bright. Its winter fella, everyone has a bright light these days, get over it.

Tuesday May 21, 2013 #

12 PM

Gym 45:00 [3] 4.0 km (11:15 / km)

2km ride warmup
4 x pull-ups - 10/9/9/7
3 x BP @ 25
4 x Knee raises x 30
3 x BO Row x 20
2 Km warmdown ride

Saturday May 18, 2013 #

2 PM

Paddling 1:56:00 [3] 20.0 km (5:48 / km)

Monday May 13, 2013 #

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

2km run warmup
3 x pullups
3x BP
3 x Knee raises
3 x BO Row

Sunday May 12, 2013 #

5 PM

Paddling 20:00 [3] 2.0 mi (10:00 / mi)

Test paddle of Fenn Elite and Elite SL

Sweet boat, carbon is super light.

Elite SL a little too narrow in the seat but feels fast.

Saturday May 11, 2013 #

3 PM

Paddling 1:42:00 [3] 18.0 km (5:40 / km)

Tempo to freeway straight, dights falls and return.

Thursday May 9, 2013 #

5 AM

Cycle 50:00 [3] 21.0 km (2:23 / km)

5 PM

Paddling 1:10:00 [3] 9.0 km (7:47 / km)

2km warm up
split 500's
1 x 500
200/100/200
100/100/100
500

Good session staying with the group for most runs.

Hung with font boats for last 500. Speed improving.

7 PM

Cycle 50:00 [3] 21.0 km (2:23 / km)