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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Tooms

In the 30 days ending Jun 30, 2008:

activity # timemileskm+m
  Swimming11 15:34:30 24.54 39.5
  Road Bike8 14:20:00 193.06 310.7
  Running18 13:52:54 44.56 71.72 1265
  Paddling8 7:03:00 6.21 10.0
  MTB2 3:41:21 38.46(10.4/h) 61.9(16.8/h)
  Core Stability/Stretching5 2:55:00
  Orienteering2 1:59:30 12.78(9:21) 20.57(5:49) 16016 /22c72%
  MTB Orienteering1 1:44:00 9.94(5.7/h) 16.0(9.2/h)
  Wind trainer2 1:40:00
  Total28 62:50:15 329.57 530.39 142516 /22c72%

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Monday Jun 30, 2008 #

Swimming (Rick's Squad) 1:30:00 [4] 3.8 km (23:41 / km)

Paddling (River) 50:00 [3]
shoes: Ski, Mako 6

Sunday Jun 29, 2008 #

MTB Orienteering race (Goat Farm MTBO) 1:44:00 [3] 16.0 km (9.2 kph)
shoes: Bike, Merida

Paddling (River) 56:00 [2]
shoes: Ski, Mako 6

Running (Dog jog) 53:00 [2] 9.06 km (5:51 / km)
shoes: ASICS Evolution

Saturday Jun 28, 2008 #

Running 1:23:20 [3]
shoes: ASICS Evolution

Road Bike 2:02:00 [3] 57.0 km (28.0 kph)
shoes: Bike, Kestrel

Friday Jun 27, 2008 #

Swimming (Rick's squad) 1:30:00 [3] 3.7 km (24:19 / km)

Swimming race (SIDS relay) 12:00 [5]

Running (Beach fartlek) 13:00 [4]
shoes: Barefoot

Running warm up/down (Beach) 20:00 [2]
shoes: Barefoot

Core Stability/Stretching (Beach Session) 35:00 [3]
shoes: Barefoot

Thursday Jun 26, 2008 #

Road Bike (Red Rock group) 2:00:00 [3] 60.0 km (30.0 kph)
shoes: Bike, Kestrel

Wednesday Jun 25, 2008 #

Swimming race (1500m time trial) 22:30 [5] 1.5 km (15:00 / km)

C • So 3

Swimming (Rick's squad) 1:00:00 [3] 2.0 km (30:00 / km)

Tuesday Jun 24, 2008 #

Road Bike (Floreat ride) 1:40:00 [3]
shoes: Bike, Kestrel

C • wrath? 3

Running hills (Reabold old access rd) 22:20 [5] 4.16 km (5:22 / km) +320m 3:53 / km
shoes: ASICS Evolution

C • Superman 3

Running 42:00 [3]
shoes: ASICS Evolution

Monday Jun 23, 2008 #

Swimming (Rick's squad) 1:30:00 [3] 4.0 km (22:30 / km)

C • Relaxation 4

Running 25:00 [2]
shoes: Barefoot

Sunday Jun 22, 2008 #

Note

C • Spot on 13

Saturday Jun 21, 2008 #

Paddling 50:00 [3]
shoes: Ski, Mako 6

Friday Jun 20, 2008 #

Swimming (Squad Rick's) 1:30:00 [3] 4.1 km (21:57 / km)

Paddling (River) 58:00 [2]
shoes: Ski, Mako 6

Running intervals (Beach) 14:00 [5]
shoes: Barefoot

Running warm up/down (beach) 16:00 [2]
shoes: Barefoot

Core Stability/Stretching (Beach Session) 40:00 [3]
shoes: Barefoot

Thursday Jun 19, 2008 #

Road Bike (Red Rock Group) 2:05:00 [4] 62.0 km (29.8 kph)
shoes: Bike, Kestrel

Wednesday Jun 18, 2008 #

Swimming (Rick's squad) 1:30:00 [4] 3.6 km (25:00 / km)

Running 1:04:00 [3] 11.2 km (5:43 / km)
shoes: ASICS Evolution

Tuesday Jun 17, 2008 #

Running warm up/down (Reabold) 43:00 [2] 6.6 km (6:31 / km)
shoes: ASICS Evolution

Running hills (Reabold old access) 16:15 [5] 3.6 km (4:31 / km) +255m 3:20 / km
shoes: ASICS Evolution

Note

Monday Jun 16, 2008 #

Note
(rest day)

Sunday Jun 15, 2008 #

MTB race (6hr Duo) 2:50:00 [4] 50.5 km (17.8 kph)
shoes: Bike, Merida

C • Swimming 1

Saturday Jun 14, 2008 #

Road Bike (Commute) 34:00 [1] 11.0 km (19.4 kph)
shoes: MTB, Gary Fisher mtb

Road Bike (Commute) 35:00 [2] 11.0 km (18.9 kph)
shoes: MTB, Gary Fisher mtb

Paddling (River) 1:10:00 [1] 10.0 km (7:00 / km)
shoes: Ski, Mako 6

Friday Jun 13, 2008 #

Swimming (Rick's squad) 1:30:00 [4] 3.5 km (25:43 / km)

Running (fartlek) 14:00 [4]
shoes: Barefoot

Running warm up/down 10:00 [1]
shoes: Barefoot

Core Stability/Stretching (Beach session) 45:00 [3]
shoes: Barefoot

Thursday Jun 12, 2008 #

Wind trainer 45:00 [4]
shoes: Bike, Kestrel

Running (Dog run) 16:00 [3]
shoes: ASICS Evolution

Core Stability/Stretching 10:00 [1]

Wednesday Jun 11, 2008 #

Swimming (Squad (Rick's)) 1:30:00 [4] 3.6 km (25:00 / km)

Running long 1:28:14 [3] 15.6 km (5:39 / km) +470m 4:55 / km
shoes: ASICS Evolution

Tuesday Jun 10, 2008 #

Road Bike (Floreat ride) 1:40:00 [4] 50.0 km (30.0 kph)
shoes: Bike, Kestrel

C • Rain in Subiaco on a Tuesday? 2

Running hills (Amphitheatre) 12:30 [5] 2.9 km (4:19 / km) +120m 3:34 / km
shoes: ASICS Evolution

Running warm up/down 35:00 [2]
shoes: ASICS Evolution

Monday Jun 9, 2008 #

Swimming (Squad (Rick)) 1:30:00 [3] 4.0 km (22:30 / km)

Running (map stuff) 40:00 [2]
shoes: ASICS Evolution

Sunday Jun 8, 2008 #

Orienteering race (Ngangaguringguring) 54:00 [4] 9.6 km (5:37 / km)
shoes: Asics Trabuco orange

MTB 51:21 [3] 11.4 km (13.3 kph)
shoes: Bike, Merida

Saturday Jun 7, 2008 #

Road Bike (Round River) 2:04:00 [3] 59.7 km (28.9 kph)
shoes: Bike, Kestrel

Paddling (OCean) 54:00 [3]
shoes: Ski, Mako 6

Running 40:00 [3]
shoes: ASICS Evolution

Friday Jun 6, 2008 #

Swimming (Squad) 1:00:00 [4] 3.0 km (20:00 / km)

Running intervals (Beach fartlek) 13:00 [5]
shoes: Barefoot

Running warm up/down 5:30 [2]

Core Stability/Stretching (Beach session) 45:00 [3]
shoes: Barefoot

Thursday Jun 5, 2008 #

Wind trainer 37:00 [4]
shoes: Bike, Kestrel

Wind trainer warm up/down 18:00 [2]

Note

Wednesday Jun 4, 2008 #

Swimming (Squad) 1:00:00 [3] 2.7 km (22:13 / km)

Running long 1:36:00 [2] 16.1 km (5:58 / km)
shoes: ASICS Evolution

C • Downtime 3

Tuesday Jun 3, 2008 #

Road Bike 1:40:00 [3]
shoes: Bike, Kestrel

C • nganga 4

Running warm up/down 30:00 [3]
shoes: ASICS Evolution

Running hills (Amphitheatre) 10:45 [5] 2.5 km (4:18 / km) +100m 3:35 / km
shoes: ASICS Evolution

C • ahem. 2

Monday Jun 2, 2008 #

Paddling (River) 40:00 [2]
shoes: Ski, Mako 6

Sunday Jun 1, 2008 #

Orienteering race (Gunapin Day2) 1:05:30 [5] **** 10.97 km (5:58 / km) +160m 5:34 / km
spiked:16/22c shoes: Asics Trabuco orange

C • stopped 2

Running warm up/down 10:00 [3]
shoes: Asics Trabuco orange

Paddling (River) 45:00 [1]
shoes: Ski, Mako 6

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