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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: pcbrent

In the 31 days ending Dec 31, 2023:

activity # timemileskm+m
  Trek16 19:01:40 58.26(19:36) 93.76(12:11) 3164
  Mountain Biking5 8:07:54 60.68(7.5/h) 97.66(12.0/h) 3370
  Strength/Conditioning9 6:27:55
  Kayaking3 3:18:43 15.88(12:31) 25.56(7:47) 271
  Running4 3:14:31 14.64(13:17) 23.57(8:15) 829
  Stretch/Mobility8 2:14:35
  Road Biking1 49:11 9.95(12.1/h) 16.01(19.5/h) 229
  Orienteering1 19:45 2.23(8:51) 3.59(5:30) 26
  Total44 43:34:14 161.64 260.14 7888

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Sunday Dec 31, 2023 #

9 AM

Strength/Conditioning 1:07:21 intensity: (57:08 @1) + (6:13 @2) + (3:57 @3) + (3 @4)
ahr:106 max:151

Rehab exercises.
2 PM

Trek 2:59:59 [1] 13.38 km (13:27 / km) +263m 12:15 / km
ahr:100 max:129

Into Torrent Bay with The Megan. Had a bit of weight on and was feeling it by the end.

Saturday Dec 30, 2023 #

10 AM

Mountain Biking 2:42:46 intensity: (1:10:14 @1) + (1:02:37 @2) + (26:33 @3) + (3:22 @4) 31.4 km (11.6 kph) +1077m
ahr:130 max:154

MTB up to 3rd house around the fence and down Involution. Was quite hot and sweaty.

Friday Dec 29, 2023 #

10 AM

Strength/Conditioning 55:40 intensity: (52:13 @1) + (3:15 @2) + (12 @3)
ahr:105 max:141

Rehab exercises.

Stretch/Mobility 17:25 [1]
ahr:94 max:111

Sean Vigue yoga
4 PM

Trek 51:38 [1] 4.72 km (10:57 / km) +119m 9:43 / km
ahr:92 max:119

Walk around Codgers.

Thursday Dec 28, 2023 #

7 AM

Stretch/Mobility 18:55 [1]
ahr:80 max:106

Sean Vigue yoga.
12 PM

Trek 1:00:41 [1] 6.25 km (9:43 / km) +2m 9:42 / km
ahr:96 max:111

Walk around the airport. Broke in to the occasional jog.

Wednesday Dec 27, 2023 #

12 PM

Strength/Conditioning 53:39 intensity: (47:52 @1) + (4:33 @2) + (1:14 @3)
ahr:105 max:147

Rehab exercises.

Tuesday Dec 26, 2023 #

5 PM

Trek 1:01:28 [1] 4.77 km (12:54 / km) +111m 11:33 / km
ahr:91 max:115

Walk around Codgers. Broke into a short jog a few times.

Monday Dec 25, 2023 #

10 AM

Mountain Biking 1:53:50 intensity: (1:16:07 @1) + (25:33 @2) + (11:36 @3) + (34 @4) 25.79 km (13.6 kph) +734m
ahr:119 max:152

Christmas adventure gravel bike ride. Was quite hot.
5 PM

Trek 42:57 intensity: (42:33 @1) + (20 @2) + (4 @3) 2.16 km (19:52 / km) +34m 18:25 / km
ahr:97 max:137

Walk, did some strength stuff as well.

Sunday Dec 24, 2023 #

9 AM

Kayaking 1:19:45 intensity: (1:08:58 @1) + (6:10 @2) + (3:22 @3) + (1:01 @4) + (14 @5) 11.75 km (6:47 / km) +44m 6:40 / km
ahr:118 max:159 shoes: Fenn Elite

Cruise with Dave and Ian. Did some bar surfing.
5 PM

Trek 55:08 [1] 4.74 km (11:37 / km) +120m 10:19 / km
ahr:85 max:108

Saturday Dec 23, 2023 #

3 PM

Running 55:06 intensity: (43:39 @1) + (9:07 @2) + (2:20 @3) 6.62 km (8:19 / km) +229m 7:05 / km
ahr:121 max:141

Dissapointingly the hamstring tightened up again. Should have stopped or walked, but didn't.

Friday Dec 22, 2023 #

11 AM

Trek 33:13 intensity: (25:58 @1) + (5:41 @2) + (1:34 @3) 3.48 km (9:33 / km) +57m 8:50 / km
ahr:118 max:146

Walk/Jog from work.

Thursday Dec 21, 2023 #

9 AM

Strength/Conditioning 47:29 intensity: (43:54 @1) + (3:02 @2) + (33 @3)
ahr:110 max:142

Rehab exercises. Noticable different in hamstring strength between L&R. Something to work on.
2 PM

Trek 1:54:32 intensity: (1:01:14 @1) + (12:29 @2) + (32:37 @3) + (8:12 @4) 7.49 km (15:18 / km) +745m 10:13 / km
ahr:129 max:153

Walk up Scout Track to Barni Launch. Was super hot and sweaty.

Trek 28:54 [1] 2.02 km (14:17 / km)
ahr:97 max:120

Walk back from Bombout.

Wednesday Dec 20, 2023 #

5 PM

Kayaking 52:09 intensity: (50:46 @1) + (48 @2) + (35 @3) 7.93 km (6:35 / km) +32m 6:27 / km
ahr:116 max:136

Downwinder with Megan and Pat. Was ok.

Tuesday Dec 19, 2023 #

12 PM

Trek 1:01:46 intensity: (59:48 @1) + (1:12 @2) + (46 @3) 5.77 km (10:42 / km) +166m 9:21 / km
ahr:104 max:135

Walk around Walters Bluff from work. Hamstring felt fine.
5 PM

Mountain Biking 51:09 intensity: (40:35 @1) + (8:17 @2) + (2:17 @3) 9.56 km (11.2 kph) +330m
ahr:118 max:145

Bike with Pat, was feeling ok.

Monday Dec 18, 2023 #

Stretch/Mobility 15:00 [1]

Sean Vigue yoga.
5 PM

Kayaking 1:06:49 intensity: (53:22 @1) + (8:47 @2) + (4:06 @3) + (34 @4) 5.88 km (11:22 / km) +196m 9:45 / km
ahr:116 max:154 shoes: Fenn Elite

Club Xmas kayak race. Was weak and feeble.

Sunday Dec 17, 2023 #

11 AM

Strength/Conditioning 44:57 intensity: (42:16 @1) + (1:13 @2) + (1:24 @3) + (4 @4)
ahr:96 max:150

Rehab exercises.
3 PM

Trek 46:33 intensity: (46:24 @1) + (9 @3) 4.74 km (9:49 / km) +127m 8:39 / km
ahr:105 max:132

Walk around Codgers. Broke into a very slow jog a few times. Hamstring felt a bit tight after.

Saturday Dec 16, 2023 #

3 PM

Trek 1:47:13 [1] 8.13 km (13:11 / km) +517m 10:00 / km
ahr:106 max:129

Walk around The Gramps. Was quite nice.

Friday Dec 15, 2023 #

12 PM

Trek 51:51 [1] 4.36 km (11:53 / km) +117m 10:29 / km
ahr:97 max:130

Lunchtime walk from work.

Wednesday Dec 13, 2023 #

5 PM

Trek 59:29 intensity: (55:50 @1) + (3:21 @2) + (18 @3) 5.98 km (9:57 / km) +185m 8:37 / km
ahr:104 max:141

Walk/Jog. Started off jogging but soon reduced to a walk with the hamstring going tight on me.

Tuesday Dec 12, 2023 #

5 PM

Mountain Biking 1:35:55 intensity: (1:01:26 @1) + (27:22 @2) + (7:07 @3) 18.86 km (11.8 kph) +737m
ahr:123 max:146

Nice bike around Codgers.

Monday Dec 11, 2023 #

7 AM

Stretch/Mobility 18:42 [1]
ahr:78 max:104

Sean Vigue yoga.
10 AM

Strength/Conditioning 43:46 intensity: (42:21 @1) + (51 @2) + (29 @3) + (5 @4)
ahr:94 max:151

Rehab exercises.
6 PM

Mountain Biking 1:04:14 intensity: (31:36 @1) + (21:52 @2) + (10:46 @3) 12.04 km (11.2 kph) +493m
ahr:126 max:146

Bike around Codgers.

Sunday Dec 10, 2023 #

5 PM

Trek 49:29 [1] 4.81 km (10:18 / km) +142m 8:58 / km
ahr:95 max:128

Walk/jog around the place.

Saturday Dec 9, 2023 #

2 PM

Stretch/Mobility 9:59 [1]
ahr:74 max:94

6 PM

Running 16:24 intensity: (15:33 @1) + (31 @2) + (20 @3) 1.97 km (8:19 / km) +30m 7:44 / km
ahr:101 max:134

Tried going for a run but then the old hamstring tightened up. Walked home.

Thursday Dec 7, 2023 #

6 AM

Stretch/Mobility 19:21 [1]
ahr:78 max:93

Sean Vigue Yoga

Wednesday Dec 6, 2023 #

6 AM

Strength/Conditioning 8:04 [1]
ahr:92 max:109

I just crushed this HASfit 8 Min Abs Six Pack Workout, https://www.youtube.com/watch?v=rRSk5Q_lL5Q

Stretch/Mobility 16:44 [1]
ahr:86 max:104

Sean Vigue morning yoga.
12 PM

Running 52:57 intensity: (15:17 @1) + (18:15 @2) + (11:44 @3) + (4:36 @4) + (3:05 @5) 7.73 km (6:51 / km) +209m 6:02 / km
ahr:138 max:167

12.10 run with the normals. Taking it easy with the hamstring. Felt a bit tight but otherwise ok.

Tuesday Dec 5, 2023 #

12 PM

Strength/Conditioning 37:12 intensity: (32:32 @1) + (2:59 @2) + (1:41 @3)
ahr:118 max:146

I just crushed this HASfit 35 Min Strength Training Workout, https://www.youtube.com/watch?v=pUDIhNkVCZ8

Monday Dec 4, 2023 #

7 AM

Stretch/Mobility 18:29 [1]
ahr:91 max:126

Sean Vigue morning yoga.
2 PM

Strength/Conditioning 29:47 intensity: (29:26 @1) + (20 @2) + (1 @3)
ahr:92 max:141

Rehab exercises
5 PM

Trek 48:34 [1] 5.22 km (9:18 / km) +161m 8:04 / km
ahr:97 max:128

Walk around the bat. Hamstring still feeling tight but ok walking.

Sunday Dec 3, 2023 #

3 PM

Trek 1:28:15 [1] 5.73 km (15:24 / km) +299m 12:13 / km
ahr:89 max:112

Easy walk in the Gramps with the Megan in the cloud. Was nice to get out.

Saturday Dec 2, 2023 #

1 PM

Running 1:10:04 intensity: (42:33 @1) + (21:49 @2) + (5:42 @3) 7.24 km (9:41 / km) +360m 7:45 / km
ahr:124 max:147

In The Sanctuary with Georgia in the rain. We were both pretty feeble. She get revenge on me by pinging my hamstring.

Friday Dec 1, 2023 #

5 PM

Road Biking 22:22 intensity: (19:28 @1) + (2:29 @2) + (25 @3) 8.42 km (22.6 kph) +130m
ahr:108 max:141

To orienteering, tried to put the pain on Georgia, sho she would be fatigued for the orienteering.

Orienteering 19:45 intensity: (52 @1) + (43 @2) + (4:53 @3) + (2:34 @4) + (10:43 @5) 3.59 km (5:30 / km) +26m 5:19 / km
ahr:153 max:165

Sprint orienteering at Isel Park. Smashed Georgia into the ground.
Felt excessively slow running.

Road Biking 26:49 intensity: (26:03 @1) + (28 @2) + (18 @3) 7.59 km (17.0 kph) +98m
ahr:111 max:134

From orienteering to the pub for a celebratory beer and roast pork.

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