Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Jomaynard

In the 7 days ending Feb 25, 2018:

	activity	#	time	miles		km		+m
	swimming	2	2:45:00	5.9	(27:57)	9.5	(17:22)
	Board surf club	1	1:00:00	2.49	(24:08)	4.0	(15:00)
	strength and conditioning	1	1:00:00
	running	2	56:20	7.52	(7:30)	12.1	(4:39)	12
	orienteering	1	20:00	1.86	(10:44)	3.0	(6:40)	15
	Total	7	6:01:20	17.77		28.6		27
averages - sleep:7.8 rhr:64

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Saturday Feb 24, 2018 #

8 AM

running (Woodbridge Park run) 20:20 [4] 5.0 km (4:04 / km) +12m 4:01 / km
ahr:191 max:220 rhr:64 slept:8.0

Had Park run this morning as needing a time for Orienteering squad manager. Happy today with my time as only 30 seconds off my pb from 4 yrs ago. Was a bit windy around the back from the 2km -3km marks which accounts for the slower pace on Garmin per km split. Also last km I felt I got tired so will increase my slow day run to about 12km to get the fitness in. I was 8 th overall, 1st female from 203 runners. I achieved an age grade of 73.61%. 1st km was 3:45, then when I hit the wind I slowed to a 4:12 and then last km was 4:18 which having run into wind probably could have accounted for the tiredness. At least there were no stops today!

Friday Feb 23, 2018 #

5 AM

swimming 1:30:00 [4] 4.5 km (20:00 / km)
rhr:64 slept:7.5

Main set was boring again. 10x 300m

7 PM

orienteering (Control flow) 20:00 [3] 3.0 km (6:40 / km) +15m 6:30 / km

Did a control flow exercise at Friday night O training with Rob and Lois at a reserve in Glen Forest. Was quite good. Had central point to go to and then out from in different directions. Had 13 control points mainly fences. Scale of map was 1:2000. Good practise looking a the way in which to exit a control before getting there. Just took it at a steady jog as park run tomorrow.