Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Tooms

In the 31 days ending Jan 31, 2009:

	activity	#	time	miles		km		+m
	Road Bike	11	25:22:03	402.06		647.06
	Swimming	13	19:03:40	31.38	(36:27)	50.5	(22:39)
	Running	14	16:59:21	107.01	(9:32)	172.21	(5:55)	438
	Paddling	9	10:08:06	60.33		97.09
	MTB	1	3:32:00	29.58	(8.4/h)	47.6	(13.5/h)	639
	Multisport	2	2:13:59	16.0		25.75
	Orienteering	3	2:09:13	9.25		14.89			51 /	52c	98%
	Weird Stuff	1	1:00:00
	Core Stability/Stretching	1	2:00
	Total	29	80:30:22	655.61		1055.1		1077	51 /	52c	98%
averages - sleep:6.8 weight:78.5kg

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» now

Saturday Jan 31, 2009 #

Event: Metro O - Mosman Park

MTB (Gungin trails) 3:32:00 [3] 47.6 km (13.5 kph) +639m
shoes: MTB, Giant Trance

Orienteering (Mosman Park MetrO) 46:30 [3] * 8.09 km (5:45 / km)
spiked:20/20c shoes: ASICS Trabuco brown

Paddling 1:07:30 12.4 km (5:27 / km)
shoes: Ski, Mako 6

Friday Jan 30, 2009 #

Swimming 1:24:24 3.5 km (24:07 / km)

C • runnning today?? 16

Running intervals 14:46 [5] 4.5 km (3:17 / km)
shoes: Pearl Izumi meshy ones

C • don't exaggerate... 1

C • Neil 2

Running warm up/down (McGiilivray) 40:00 [3] 6.0 km (6:40 / km)
shoes: Pearl Izumi meshy ones

1k PPB TT - Splits

Thursday Jan 29, 2009 #

Swimming (Squad) 1:30:00 4.5 km (20:00 / km)
slept:7.0

Road Bike 53:30 25.6 km (28.7 kph)
slept:0.65 weight:77.3kg

Road Bike (kamyoot) 46:00 [2] 18.8 km (24.5 kph)
shoes: Bike, Kestrel

C • 5,4? 4

Wednesday Jan 28, 2009 #

Running long 2:10:35 20.65 km (6:19 / km)
shoes: ASICS Trabuco brown

Tuesday Jan 27, 2009 #

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

Running warm up/down 41:00 [2] 6.0 km (6:50 / km)
shoes: ASICS Trabuco brown

Running hills 15:00 [5] 3.6 km (4:10 / km)
shoes: ASICS Trabuco brown

C • It's called "audit time". 11

Monday Jan 26, 2009 #

Multisport race (Pt Walter Oz Day Tri) 1:13:30 [5]

C • Here's a challenge 1

Sunday Jan 25, 2009 #

Road Bike long (O'Brien Rd) 4:55:00 [3] 130.7 km (26.6 kph)
slept:6.0 shoes: Bike, Kestrel

C • Orientshow 1

Saturday Jan 24, 2009 #

Paddling (River) 1:48:30 [3] 15.99 km (6:47 / km)
shoes: Ski, Mako 6

C • Bit further 1

Road Bike 1:30:00 [3] 38.7 km (25.8 kph)
shoes: Bike, Kestrel

Friday Jan 23, 2009 #

Swimming 1:30:00 [3] 3.7 km (24:19 / km)

Weird Stuff (PT stuff) 1:00:00 [3]

C • Pics? 1

Running warm up/down 25:00 [2] 3.7 km (6:45 / km)

Running 17:40 [4] 4.8 km (3:41 / km)
shoes: ASICS Trabuco brown

C • I tried 1

Thursday Jan 22, 2009 #

Road Bike (short Commute) 20:00 [2]
shoes: MTB, Gary Fisher mtb

C • Never mind. 5

Road Bike (Short commute) 22:00 [3]
shoes: MTB, Gary Fisher mtb

Paddling (Paddleback) 1:13:00 13.94 km (5:14 / km)
shoes: Ski, Mako 6

Wednesday Jan 21, 2009 #

Swimming 1:30:00 4.3 km (20:56 / km)

Tuesday Jan 20, 2009 #

Swimming 1:30:00 4.8 km (18:45 / km)

Running hills (6-up) 13:45 [5] 3.0 km (4:35 / km)
shoes: ASICS Trabuco brown

Running warm up/down (The rest of the session) 40:00 [2] 6.5 km (6:09 / km)
shoes: ASICS Trabuco brown

Kings Park 6k - Splits

Monday Jan 19, 2009 #

Note
(rest day)

Sunday Jan 18, 2009 #

Multisport race (Waikiki Tri) 1:00:29 [5] 25.75 km (2:21 / km)

C • 48

C • Well done.You may not be tr... 1

Road Bike (Commute) 25:00 [2] 11.0 km (26.4 kph)
weight:78.8kg shoes: Bike, Kestrel

C • Now... 1

Road Bike (Veggie spin) 1:03:20 [2] 25.5 km (24.2 kph)
shoes: Bike, Kestrel

Saturday Jan 17, 2009 #

Event: Metro 0 - Reabold Hill

Road Bike (Round river) 3:28:00 93.0 km (26.8 kph)
shoes: Bike, Kestrel

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

C • Keys 5

Orienteering (Reabold MetrO) 41:20 [3] * 6.8 km (6:05 / km)
spiked:12/13c shoes: ASICS Trabuco brown

Friday Jan 16, 2009 #

Swimming (Squad) 1:20:00 [3] 4.4 km (18:11 / km)

Paddling (Ocean) 45:00 [2] 6.0 km (7:30 / km)
shoes: Ski, Mako 6

Running warm up/down 31:00 [2] 4.7 km (6:36 / km)
shoes: ASICS Trabuco brown

Running intervals (McGillivray) 14:30 [4] 4.0 km (3:38 / km)
shoes: ASICS Trabuco brown

Thursday Jan 15, 2009 #

Swimming 1:29:16 3.5 km (25:30 / km)

Road Bike (Commute) 44:56 20.5 km (27.4 kph)
weight:78.5kg shoes: Bike, Kestrel

Road Bike (commute) 53:40 25.5 km (28.5 kph)
shoes: Bike, Kestrel

Wednesday Jan 14, 2009 #

Running 50:00 [1] 8.09 km (6:11 / km)
weight:79.1kg shoes: ASICS Trabuco brown

Tuesday Jan 13, 2009 #

Swimming (Squad) 1:30:00 [3] 3.5 km (25:43 / km)

Running hills (Pineforesthills) 16:40 [5] 3.75 km (4:27 / km) +128m 3:48 / km
shoes: ASICS Trabuco brown

C • great run 18

Running warm up/down 38:00 [2] 6.75 km (5:38 / km)
shoes: ASICS Trabuco brown

Note

Monday Jan 12, 2009 #

Swimming 1:30:00 3.8 km (23:41 / km)

Road Bike (Commute) 42:40 [3] 20.06 km (28.2 kph)
shoes: Bike, Kestrel

Road Bike (Stupid commute) 46:05 [2] 18.73 km (24.4 kph)
shoes: Bike, Kestrel

C • Racing 1

Sunday Jan 11, 2009 #

Paddling 1:14:00 14.43 km (5:08 / km)
shoes: Ski, Mako 6

C • bah. 3

Saturday Jan 10, 2009 #

Event: Goat Farm 4hr

Road Bike 3:57:20 104.0 km (26.3 kph)
shoes: Bike, Kestrel

Note
weight:77.4kg

Orienteering (Pt Walter MetrO) 41:23 *
spiked:19/19c shoes: ASICS Trabuco brown

C • Orthotics in bike shoes 11

Paddling (Paddleback) 1:01:36 [3] 12.7 km (4:51 / km)
shoes: Ski, Mako 6

C • fast... 29

Friday Jan 9, 2009 #

Swimming (Squad) 1:30:00 [4] 3.0 km (30:00 / km)

Note

C • paddling 38

Running intervals (Short vo2) 14:00 [5] 3.6 km (3:53 / km)
shoes: ASICS Trabuco brown

Running warm up/down 40:00 [2] 3.0 km (13:20 / km)
shoes: ASICS Trabuco brown

C • hmm 2

Core Stability/Stretching 2:00 [1]

Thursday Jan 8, 2009 #

Swimming (Squad) 1:25:00 [3] 3.6 km (23:37 / km)

Note

C • bikini's 8

Paddling (Paddleback) 58:45 [3] 12.13 km (4:51 / km)
shoes: Ski, Mako 6

Wednesday Jan 7, 2009 #

Swimming (Squad) 1:25:00 [3] 3.9 km (21:48 / km)
weight:79.2kg

C • Lucky you're not a train driver 2

Running long 1:55:00 [2] 19.8 km (5:48 / km)
shoes: ASICS Trabuco brown

Note

C • Running skirt 7

Note

C • Swish 2

Tuesday Jan 6, 2009 #

Running warm up/down 26:30 [3] 3.8 km (6:58 / km)
shoes: ASICS Evolution

C • More body fat and you could swim faster? 2

Running (Trio hills) 26:37 5.4 km (4:56 / km) +105m 4:30 / km
shoes: ASICS Evolution

Running (Commute) 23:58 [3] 4.57 km (5:15 / km)
shoes: ASICS Evolution

Note

Monday Jan 5, 2009 #

Road Bike (Commute) 45:45 [2] 19.9 km (26.1 kph)
weight:79.5kg shoes: Bike, Kestrel

Road Bike (Commute) 1:05:00 [2] 25.0 km (23.1 kph)
shoes: Bike, Kestrel

Sunday Jan 4, 2009 #

Running 3:24:05 34.0 km (6:00 / km) +205m 5:50 / km
shoes: ASICS Trabuco brown

Paddling (River) 59:45 [2] 9.5 km (6:17 / km)
shoes: Ski, Mako 6

Saturday Jan 3, 2009 #

Road Bike 2:43:47 70.07 km (25.7 kph)
shoes: Bike, Kestrel

Running 21:15 4.0 km (5:19 / km)

Friday Jan 2, 2009 #

Running (Beach) 1:00:00 [2] 8.0 km (7:30 / km)
shoes: Barefoot

Thursday Jan 1, 2009 #

Note

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