Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Jomaynard

In the 7 days ending Aug 7, 2016:

	activity	#	time	miles		km		+m
	cycling	2	4:30:00	71.46	(15.9/h)	115.0	(25.6/h)	1022
	swimming	2	3:00:00	5.9	(30:30)	9.5	(18:57)
	Windtrainer	1	1:15:00
	running	2	1:11:30	4.97	(14:23)	8.0	(8:56)
	orienteering	1	1:10:10	4.31	(16:18)	6.93	(10:08)	223	10 /	20c	50%
	Total	8	11:06:40	86.64		139.43		1245	10 /	20c	50%
averages - sleep:7.6

3:00

0:00

» now

Sunday Aug 7, 2016 #

Event: Foot O - Malmalling NE

10 AM

orienteering race (Bush o Malmalling ) 1:10:10 [3] **** 6.93 km (10:08 / km) +223m 8:43 / km
spiked:10/20c slept:8.0 (sick)

H1 course. Technical. Did well came in 6th overall, 1st female. Cold and wet day. Course was 5.1km so did quite a bit over that due to terrain, around hills and Boulder clusters. Middle distance navigation, more technical than used to running at Malmalling. First 6 for 10 controls. Sore ears and throat. Not feeling100%.

H1 - Splits

Saturday Aug 6, 2016 #

6 AM

cycling 3:00:00 [4] 75.0 km (25.0 kph) +744m
slept:7.0

Welshpool road loop. 5km hill climb took 19.30 to ride. Average speed up hill16.6km. Top speed for ride going down 69.9km trying to get to 70km/hr but wind stopped me.

Friday Aug 5, 2016 #

6 AM

swimming 1:30:00 [3] 4.0 km (22:30 / km)
slept:7.5

Easy morning due to 3km time trial this afternoon.
W/up 600free, 600 pull, paddle, band.
400 kick work off walls
6-8 times 50 dec1-3, 100 back
Main set
15x 100m free
Cool down 400 easy.

6 PM

running 1:00:00 [3] 5.0 km (12:00 / km)
shoes: saucony

3km warm up. Steady pace.
3km Time trial in between

2km cool down.

7 PM

running race 11:30 [5] 3.0 km (3:50 / km)

Time trial at the track. Not a Pb. Haven't been doing a lot of running lately. Fitness rather than speed.