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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: jgreen

In the 7 days ending Apr 29, 2012:

activity # timemileskm+m
  cycle1 2:38:38 29.98(5:17) 48.25(3:17) 465
  run2 1:03:31 4.36 7.02 330
  Physio/bio etc1 1:00:00
  orienteering1 30:51 4.29(7:12) 6.9(4:28) 3122 /23c95%
  Total4 5:13:00 38.63 62.17 82622 /23c95%
averages - sleep:7

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MoTuWeThFrSaSu

Sunday Apr 29, 2012 #

orienteering (pretoria show grounds) 17:16 [3] ** 4.0 km (4:19 / km) +31m 4:09 / km
ahr:175 max:185 spiked:22/23c slept:7.0 shoes: black hitec inf lite

was a fast days orienteering. I need to practice my control punching and exit acceleration.
Had a good run but couldn't get my heart rate up.
maybe about 15 seconds of hesitation mistakes where I lost contact with the map and had to stop dead to relocate. otherwise a good run.
finished 3rd.
25 seconds behind brad at 16.53 and Mike a further 30 at 15.25.

These sprint race points are trashing my average on AP!

orienteering (ladies course) 13:35 [3] 2.9 km (4:41 / km)
shoes: black hitec inf lite

No HR data, but ran with GPS so had good timing splits.
1st km was 5.03 and then I focused on fast punching and accelerating out of the control and 2nd km was 4.36. lots of very close controls felt like control picking exercise for a bit in the middle.

run (warmup) 15:00 [3]
shoes: black hitec inf lite

Saturday Apr 28, 2012 #

Note
(rest day)

hang over doesn't count as sick does it?

Friday Apr 27, 2012 #

cycle 2:38:38 [3] 48.25 km (3:17 / km) +465m 3:08 / km
ahr:143 max:173

fun ride down the spruit with Sam to celebrate a long weekend...
was more finished at the end than I was expecting.

Tuesday Apr 24, 2012 #

run 48:31 [4] 7.02 km (6:55 / km) +330m 5:36 / km
ahr:153 max:182 shoes: xa comp

hill session, stairs at westcliff after a 2km warmup
2.12
2.12
2.17
2.18
2.12
was supposed to be 5x200 in 2 mins, but I figure this equates.
equal time back down the stairs.
http://www.endomondo.com/workouts/50536930?country...

Monday Apr 23, 2012 #

Physio/bio etc 1:00:00 [3]

more work on the ankle, calves (R one now giving me grief) glutes and back.
I am barely keeping it together here, is there nothing that doesn't need working on?

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