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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Tooms

In the 28 days ending Feb 28, 2010:

activity # timemileskm+m
  Road Bike10 23:00:37 359.49 578.54
  MTB4 11:29:49 84.89 136.61
  Running11 8:14:34 50.29 80.93
  Paddling3 3:59:59 16.01 25.76
  Getting Massive3 2:40:00
  Commute2 1:41:36 22.52(13.3/h) 36.24(21.4/h)
  Swimming2 1:33:00 2.55(36:30) 4.1(22:41)
  Weird Stuff1 1:00:00
  Orienteering1 37:51 4.53(8:21) 7.29(5:12)23 /23c100%
  Core Stability/Stretching1 30:00
  Total37 54:47:26 540.27 869.4823 /23c100%
  [1-5]35 50:10:58
averages - sleep:7.1 weight:77.7kg

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Sunday Feb 28, 2010 #

Event: Karri Cup
 
12 PM

MTB (Mapping stuff) 2:20:00 [1] 19.0 km (8.1 kph)
shoes: MTB, Giant Trance

Saturday Feb 27, 2010 #

Orienteering race (Last metrO event) 37:51 [3] * 7.29 km (5:12 / km)
spiked:23/23c shoes: ASICS Trabuco (blue)

C • Lee 2
5 AM

Road Bike long (HIlls) 3:58:20 intensity: (1:00:00 @1) + (2:00:00 @2) + (58:20 @3) 108.2 km (27.2 kph)
slept:7.0 shoes: Roadie, Scott R3

Friday Feb 26, 2010 #

6 AM

MTB 2:10:00 [1]
slept:6.0 shoes: MTB, Gary Fisher mtb

5 PM

Running (1km test) 41:17 intensity: (2:41 @0) + (12:19 @1) + (12:34 @2) + (2:41 @3) + (7:55 @4) + (3:07 @5) 6.23 km (6:38 / km)
ahr:123 max:169 slept:1.5 shoes: ASICS Trabuco (blue)

C • Sorry mate, if i had rocked... 2

Thursday Feb 25, 2010 #

5 AM

Road Bike (Bhlerrk) 2:30:05 [3] 70.54 km (28.2 kph)
slept:6.5 shoes: Roadie, Scott R3

7 PM

Swimming 33:00 [3] 2.0 km (16:30 / km)
slept:1.0

Wednesday Feb 24, 2010 #

Paddling 1:18:00 intensity: (8:00 @0) + (15:00 @1) + (35:00 @2) + (20:00 @3)
shoes: Ski, Mako 6

C • Little hole 2

Tuesday Feb 23, 2010 #

5 AM

Road Bike (Floreat ride) 1:34:38 intensity: (7:38 @0) + (21:26 @1) + (32:38 @2) + (18:38 @3) + (12:46 @4) + (1:32 @5) 48.93 km (31.0 kph)
ahr:132 max:158 slept:7.0 weight:77.7kg shoes: Roadie, Scott R3

5 PM

Running tempo 1:09:39 intensity: (5:54 @0) + (17:24 @1) + (12:09 @2) + (8:30 @3) + (13:44 @4) + (11:58 @5) 11.76 km (5:55 / km)
ahr:136 max:165 shoes: ASICS Trabuco (blue)

Monday Feb 22, 2010 #

Note
slept:9.0 (rest day)

Sunday Feb 21, 2010 #

5 AM

Road Bike (ugly) 3:59:37 intensity: (1:19:37 @0) + (1:00:00 @1) + (1:00:00 @2) + (40:00 @3) 100.46 km (25.2 kph)
slept:4.75 shoes: Roadie, Scott R3

Saturday Feb 20, 2010 #

7 AM

MTB 3:20:17 intensity: (10:12 @0) + (1:03:14 @1) + (1:03:44 @2) + (42:40 @3) + (18:38 @4) + (1:49 @5) 44.14 km (13.2 kph)
ahr:125 max:170 shoes: MTB, Giant Trance

C • Pace 20
5 PM

Running (Beach) 48:54 intensity: (1:52 @0) + (47 @1) + (20:27 @2) + (21:45 @3) + (3:09 @4) + (54 @5) 7.94 km (6:10 / km)
ahr:124 max:150 slept:5.5

Friday Feb 19, 2010 #

Note
slept:9.0 (rest day)

C • Bollocks 7

Thursday Feb 18, 2010 #

5 AM

Road Bike (Round river) 2:30:00 [3]
slept:5.0 shoes: Roadie, Scott R3

C • OK....... 6

Wednesday Feb 17, 2010 #

3 PM

Getting Massive 35:00 [3]

Tuesday Feb 16, 2010 #

5 PM

Running warm up/down 22:30 [3]
shoes: ASICS Trabuco (blue)

Running race 20:04 intensity: (39 @2) + (4:24 @3) + (8:50 @4) + (6:11 @5) 4.88 km (4:07 / km)
ahr:158 max:169 shoes: ASICS Trabuco (blue)


Tooms' Golf Course 5k TT - Splits

Sunday Feb 14, 2010 #

7 AM

Running (WAMC 5k (Pt Walter)) 41:00 intensity: (7 @0) + (23:03 @1) + (36 @2) + (42 @3) + (6:48 @4) + (9:44 @5) 5.62 km (7:18 / km)
ahr:158 max:164 slept:7.0 shoes: ASICS Trabuco (blue)

C • Yay! 6

Saturday Feb 13, 2010 #

Note
(rest day)

Friday Feb 12, 2010 #

5 PM

Running intervals 43:24 intensity: (1:48 @0) + (14:48 @1) + (4:34 @2) + (9:08 @3) + (13:06 @4) 7.46 km (5:49 / km)
ahr:126 max:159 shoes: ASICS Trabuco (blue)

Commute 40:00 [1] 11.0 km (16.5 kph)
shoes: MTB, Gary Fisher mtb

Thursday Feb 11, 2010 #

5 AM

Road Bike 2:00:03 intensity: (7:16 @0) + (31:05 @1) + (48:19 @2) + (22:36 @3) + (10:39 @4) + (8 @5) 64.81 km (32.4 kph)
ahr:124 max:161 shoes: Roadie, Scott R3

2 PM

Weird Stuff (Child bearing exercises) 1:00:00 [0]

6 PM

Running 26:00 [1] 3.8 km (6:51 / km)
slept:7.5 shoes: Barefoot

Wednesday Feb 10, 2010 #

Paddling 1:15:59 intensity: (20:00 @0) + (25:00 @1) + (30:59 @2) 12.05 km (6:18 / km)
shoes: Ski, Mako 6

7 AM

Core Stability/Stretching 30:00 [0]
shoes: Big blue foam roller

Tuesday Feb 9, 2010 #

6 AM

Road Bike (Floreat Ride) 1:31:30 intensity: (6:10 @0) + (23:17 @1) + (41:46 @2) + (15:13 @3) + (5:04 @4) 48.95 km (32.1 kph)
ahr:123 max:158 slept:6.5 shoes: Roadie, Scott R3

C • 123! 2
C • roll throughs vs attacks off the front. 4
C • Wot's Devil's Oval? 2
5 PM

Running intervals 50:34 intensity: (5:29 @0) + (7:20 @1) + (9:31 @2) + (9:38 @3) + (18:30 @4) + (6 @5) 9.62 km (5:15 / km)
ahr:133 max:166 shoes: ASICS Trabuco (blue)

Monday Feb 8, 2010 #

6 PM

Swimming (TTAC Squad) 1:00:00 [3] 2.1 km (28:34 / km)

Sunday Feb 7, 2010 #

5 PM

Paddling 1:26:00 [2] 13.71 km (6:16 / km)
shoes: Ski, Mako 6

8 PM

MTB 3:39:32 [1] 73.47 km (20.1 kph)
shoes: MTB, Gary Fisher mtb

Saturday Feb 6, 2010 #

5 AM

Road Bike 3:20:42 intensity: (10:10 @0) + (57:56 @1) + (54:22 @2) + (47:35 @3) + (29:20 @4) + (1:19 @5) 97.92 km (29.3 kph)
ahr:127 max:162 shoes: Roadie, Scott R3

5 PM

Commute 1:01:36 intensity: (3:29 @0) + (37:14 @1) + (20:53 @2) 25.24 km (24.6 kph)
ahr:111 max:133 shoes: Roadie, Scott R3

C • looong course 5

Friday Feb 5, 2010 #

5 PM

Running 1:04:54 intensity: (4:17 @0) + (19:00 @1) + (13:16 @2) + (4:49 @3) + (19:57 @4) + (3:35 @5) 11.26 km (5:46 / km)
ahr:126 max:163 slept:8.0 shoes: ASICS Trabuco (blue)

C • Nice 2

Thursday Feb 4, 2010 #

7 AM

Road Bike (Middle commute) 49:46 intensity: (7:54 @0) + (7:40 @1) + (20:06 @2) + (8:28 @3) + (4:02 @4) + (1:36 @5) 19.3 km (23.3 kph)
max:161 slept:7.0 shoes: MTB, Gary Fisher mtb

5 PM

Road Bike (middle commute) 45:56 intensity: (2:48 @0) + (13:41 @1) + (17:09 @2) + (7:24 @3) + (3:00 @4) + (1:54 @5) 19.45 km (25.4 kph)
ahr:123 max:167 shoes: MTB, Gary Fisher mtb

C • Toot toot! 8

Wednesday Feb 3, 2010 #

4 PM

Getting Massive 1:00:00 [2]

Tuesday Feb 2, 2010 #

Note

Running warm up/down 17:00 [1] 3.0 km (5:40 / km)
shoes: ASICS Trabuco (blue)

5 PM

Running (2ks AT) 49:18 intensity: (1:06 @0) + (4:44 @1) + (7:19 @2) + (2:40 @3) + (33:05 @4) + (24 @5) 9.36 km (5:16 / km)
ahr:144 max:173 slept:7.5 shoes: ASICS Trabuco (blue)

Monday Feb 1, 2010 #

8 PM

Getting Massive 1:05:00 intensity: (57:00 @3) + (5:00 @4) + (3:00 @5)

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