Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Jomaynard

In the 7 days ending Feb 11, 2018:

	activity	#	time	miles		km		+m
	Board surf club	2	2:30:00	3.36	(44:42)	5.4	(27:47)
	running	3	1:41:15	12.74	(7:57)	20.5	(4:56)	23
	swimming	1	1:30:00	3.11	(28:58)	5.0	(18:00)
	orienteering	5	1:05:02	6.83	(9:31)	10.99	(5:55)	50
	cycling	1	1:00:00	18.64	(18.6/h)	30.0	(30.0/h)
	Total	11	7:46:17	44.67	(10:26)	71.89	(6:29)	73
averages - sleep:7.4 rhr:64

1:58

0:00

» now

Sunday Feb 11, 2018 #

8 AM

Board surf club race (Surf club comp.) 1:00:00 [4] 1.4 km (42:51 / km)
slept:6.0

Surf club comp today. Relay and pair events. Did swim but my finger got caught in bouy rope. Had board race also.

Saturday Feb 10, 2018 #

8 AM

running race (Bunbury Park run) 21:55 [4] 5.0 km (4:23 / km)
ahr:188 max:206 shoes: mizuno purple

1park run in Bunbury. Had Riley come with me to pace as I was trying to do Pb. Didn’t feel great at all. Have been doing a bit of running this week with training down at Bunbury and also did a bike session Friday morning so probably flat from all of that. I still need to go and pop in Thursday and Friday sessions once I download watch. Overall I finished 3rd and was 1st female back out of 82 runners.

10 AM

orienteering 8:20 [3] 1.24 km (6:43 / km)
ahr:165 max:180

Friday Feb 9, 2018 #

6 AM

cycling 1:00:00 [3] 30.0 km (30.0 kph)
ahr:146 max:188

Did a road cycle this morning around Australind with the Martins. Easy ride so felt ok after. First time on bike for a long time.

6 PM

orienteering 8:49 [3] 1.17 km (7:32 / km)
ahr:153 max:178

orienteering 8:42 [3] 1.11 km (7:50 / km)
ahr:150 max:172

orienteering 6:40 [3] 0.95 km (7:01 / km)
ahr:153 max:170

Thursday Feb 8, 2018 #

6 AM

orienteering 13:30 [3] 2.74 km (4:56 / km)
ahr:159 max:187 rhr:64

6 PM

orienteering 7:33 [3] 1.28 km (5:54 / km)
ahr:172 max:187

Wednesday Feb 7, 2018 #

5 AM

swimming 1:30:00 [5] 5.0 km (18:00 / km)
rhr:64 slept:7.5

Pretty hard set as no breaks between the set. Warm up and then 200m at100% then 3 x100, 4x 50 then 100 easy x 3. Then cool down . Kept in time cycle only just though.

9 AM

running (Sprint warm up / down) 17:30 [2] 3.5 km (5:00 / km)

Cool down and warm up before sprint map at ECU joondalup

orienteering (Sprint map) 11:28 [3] 2.5 km (4:35 / km) +50m 4:10 / km

Ran the sprint map from Sprint Championships 2 yrs ago for a bit of training. Feel like I know the campus pretty well as I go there. In saying that though I am to do this every week for a while to compare my times and see if I am improving. This way I can also focus on running speed between controls and truly sprint teaching my body to go quick again. Improved my time since I did that event by 2 mins. After this I will draw in fake walls and run it again with a new route.

Tuesday Feb 6, 2018 #

6 AM

Board surf club (Boards) 1:30:00 [3] 4.0 km (22:30 / km)
rhr:64 slept:7.5

Lots of waves but just ran in and outs and lots of beach runs. Had a small nap when I got home. Working tonight at State Swim. Swim tomorrow and then probably a run. Off to Bunbury on Thursday to do some sprint training.

Monday Feb 5, 2018 #

10 AM

running 1:01:50 [4] 12.0 km (5:09 / km) +23m 5:06 / km
ahr:185 max:209 rhr:65 slept:8.5

Steady 12 km run from Mullaloo club house heading towards Hillaries. Best km rate 4:36 on last km as I felt better.

« Earlier | Later »