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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Tooms

In the 31 days ending Jan 31, 2010:

activity # timemileskm+m
  Road Bike13 27:09:13 435.79 701.33
  Paddling18 20:10:15 122.97 197.91
  Commute9 7:49:16 100.01 160.95
  Getting Massive7 5:52:56
  Running7 3:55:39 24.39 39.25
  Core Stability/Stretching3 1:05:00
  Swimming4 1:02:30 1.37 2.2
  MTB1 47:17 8.71(11.1/h) 14.02(17.8/h)
  Wind trainer1 37:42
  Orienteering1 35:33 4.18(8:31) 6.72(5:17)
  Total48 69:05:21 697.41 1122.37
  [1-5]45 67:26:14
averages - sleep:7.8 weight:79.3kg

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Sunday Jan 31, 2010 #

7 AM

Paddling (River paddle) 2:30:43 intensity: (2:00:43 @1) + (30:00 @2) 21.07 km (7:09 / km)
slept:7.0 shoes: Ski, Mako 6

C • Nice ride 2
3 PM

Commute 1:16:09 [1] 29.03 km (22.9 kph)
shoes: Roadie, Scott R3

Saturday Jan 30, 2010 #

5 AM

Road Bike 4:39:28 intensity: (5:41 @0) + (1:10:24 @1) + (2:31:32 @2) + (36:18 @3) + (13:59 @4) + (1:34 @5) 120.2 km (25.8 kph)
ahr:121 max:166 slept:7.5 shoes: Roadie, Scott R3

11 AM

Swimming 18:00 [1] 1.0 km (18:00 / km)

3 PM

Paddling 32:27 intensity: (10:00 @1) + (16:27 @2) + (6:00 @3) 5.3 km (6:08 / km)
shoes: Ski, Mako 6

Orienteering (Atwell MetrO) 35:33 intensity: (1:16 @1) + (10:06 @2) + (21:44 @3) + (2:27 @4) 6.72 km (5:17 / km)
ahr:136 max:156 shoes: ASICS Trabuco (blue)

C • fences 20

Friday Jan 29, 2010 #

5 PM

Running intervals 46:42 intensity: (8:49 @1) + (10:46 @2) + (13:15 @3) + (13:52 @4) 9.03 km (5:10 / km)
ahr:137 max:160 slept:9.5 shoes: ASICS Trabuco (blue)

Thursday Jan 28, 2010 #

Getting Massive 1:10:00 intensity: (57:36 @2) + (5:00 @3) + (6:24 @4) + (1:00 @5)
weight:79kg

5 AM

Road Bike (tri heads ride) 1:59:28 intensity: (15:04 @1) + (50:09 @2) + (44:21 @3) + (8:57 @4) + (57 @5) 65.11 km (32.7 kph)
ahr:136 max:245 slept:7.0 shoes: Roadie, Scott R3

C • Rats 7

Wednesday Jan 27, 2010 #

5 PM

Paddling 1:10:24 intensity: (1:51 @0) + (1:07:19 @1) + (1:14 @2) 12.47 km (5:39 / km)
ahr:100 max:124 shoes: Ski, Mako 6

Tuesday Jan 26, 2010 #

5 AM

Road Bike (Floreat ride) 1:37:21 intensity: (20:20 @1) + (38:42 @2) + (23:32 @3) + (14:19 @4) + (28 @5) 49.83 km (30.7 kph)
ahr:129 max:162 slept:7.0 shoes: Roadie, Scott R3

C • WTF.......... 2
5 PM

Running intervals (VO2) 1:03:38 intensity: (1:14 @0) + (19:44 @1) + (17:02 @2) + (3:07 @3) + (20:44 @4) + (1:47 @5) 9.36 km (6:48 / km)
ahr:125 max:166 slept:1.5 shoes: ASICS Trabuco (blue)

9 PM

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

Monday Jan 25, 2010 #

8 AM

Core Stability/Stretching 25:00 [0]
slept:8.5 shoes: Big blue foam roller

9 AM

Commute 29:20 intensity: (6:55 @1) + (17:11 @2) + (4:10 @3) + (1:04 @4) 11.67 km (23.9 kph)
ahr:124 max:157 slept:8.0 shoes: MTB, Gary Fisher mtb

5 PM

Commute 13:56 intensity: (2:35 @1) + (6:00 @2) + (5:21 @3) 6.3 km (27.1 kph)
ahr:126 max:147 shoes: MTB, Gary Fisher mtb

Paddling warm up/down 25:35 intensity: (10 @0) + (25:25 @1) 3.73 km (6:51 / km)
ahr:96 max:104 shoes: Ski, Mako 6

Paddling intervals 33:16 intensity: (15:18 @1) + (11:05 @2) + (6:44 @3) + (9 @4) 5.16 km (6:27 / km)
ahr:118 max:151 shoes: Ski, Mako 6

C • Nope 1

Sunday Jan 24, 2010 #

5 PM

Getting Massive 50:00 [3]

7 PM

Road Bike (Cruise) 1:26:53 intensity: (49:20 @1) + (35:03 @2) + (2:30 @3) 35.91 km (24.8 kph)
ahr:110 max:139 shoes: MTB, Gary Fisher mtb

Saturday Jan 23, 2010 #

7 AM

MTB (Langfor Park) 47:17 intensity: (44:21 @1) + (2:56 @2) 14.02 km (17.8 kph)
ahr:92 max:124 slept:5.5 weight:78.3kg (rest day) shoes: MTB, Giant Trance

6 PM

Swimming 15:00 [1]
(rest day)

C • Water walk? 1

Friday Jan 22, 2010 #

7 AM

Paddling intervals 38:57 intensity: (9:09 @1) + (13:44 @2) + (12:03 @3) + (3:18 @4) + (43 @5) 6.68 km (5:50 / km)
ahr:129 max:166 slept:5.5 shoes: Ski, Mako 6

Paddling warm up/down 13:07 intensity: (47 @0) + (12:16 @1) + (4 @2) 2.04 km (6:27 / km)
ahr:107 max:117 shoes: Ski, Mako 6

5 PM

Running intervals 6:58 intensity: (5 @1) + (8 @2) + (1:39 @3) + (4:07 @4) + (59 @5) 1.78 km (3:55 / km)
ahr:156 max:163 shoes: ASICS Trabuco (blue)

Running 7:00 intensity: (7 @1) + (25 @2) + (54 @3) + (5:04 @4) + (30 @5) 1.81 km (3:52 / km)
ahr:153 max:162 shoes: ASICS Trabuco (blue)

Running 7:00 intensity: (8 @1) + (16 @2) + (41 @3) + (1:38 @4) + (4:17 @5) 1.71 km (4:05 / km)
ahr:158 max:165 shoes: ASICS Trabuco (blue)

Running warm up/down 20:00 [2] 3.0 km (6:40 / km)
shoes: ASICS Trabuco (blue)

Thursday Jan 21, 2010 #

Getting Massive 50:00 [2]

5 AM

Road Bike 1:57:30 intensity: (40:09 @1) + (49:51 @2) + (22:12 @3) + (4:26 @4) + (52 @5) 57.09 km (29.2 kph)
ahr:126 max:150 slept:6.5 shoes: Roadie, Scott R3

C • On your head? 5

Wednesday Jan 20, 2010 #

6 AM

Road Bike (Recovery Loop) 1:13:27 intensity: (45:08 @1) + (27:26 @2) + (53 @3) 36.11 km (29.5 kph)
ahr:107 max:137 slept:7.0 shoes: Roadie, Scott R3

5 PM

Paddling (Freo paddleback) 1:05:00 intensity: (24:24 @0) + (14:14 @1) + (5:58 @2) + (20:24 @3) 13.97 km (4:39 / km)
max:125 shoes: Ski, Mako 6

Tuesday Jan 19, 2010 #

Core Stability/Stretching 10:00 [0]
shoes: Big blue foam roller

5 PM

Running (Golf course handicap) 33:50 intensity: (8:56 @1) + (5:19 @2) + (7:29 @3) + (12:06 @4) 6.74 km (5:01 / km)
ahr:139 max:156 shoes: ASICS Trabuco (brown 2)

C • Durston 2

Tooms' Golf Course 5k TT - Splits

Monday Jan 18, 2010 #

11 AM

Commute (Short) 31:17 [1] 10.72 km (20.6 kph)
shoes: MTB, Gary Fisher mtb

C • 41?? 7
8 PM

Commute (long) 1:07:56 intensity: (35:00 @1) + (32:56 @2) 25.16 km (22.2 kph)
weight:78.7kg shoes: MTB, Gary Fisher mtb

Sunday Jan 17, 2010 #

7 AM

Road Bike 2:44:51 intensity: (1:00:00 @2) + (1:19:00 @3) + (20:00 @4) + (5:51 @5) 74.14 km (27.0 kph)
ahr:128 max:167 slept:9.0 shoes: Roadie, Scott R3

5 PM

Paddling (Pootle) 1:01:31 intensity: (48:19 @1) + (13:10 @2) + (2 @3) 9.33 km (6:36 / km)
ahr:112 max:135 shoes: Ski, Mako 6

Saturday Jan 16, 2010 #

Event: The Doctor
 
8 AM

Paddling race (The Doctor) 1:36:21 [4] 19.11 km (5:03 / km)
slept:5.0 shoes: Ski, Mako 6

10 AM

Paddling warm up/down 6:00 [1] 1.0 km (6:00 / km)
shoes: Ski, Mako 6

Friday Jan 15, 2010 #

9 AM

Road Bike 1:02:00 [1]
shoes: MTB, Giant Trance

C • Buckets of work 2
C • Poster boy 5
6 PM

Running (McGillivray) 33:00 intensity: (8:00 @1) + (15:00 @2) + (10:00 @3) 4.82 km (6:51 / km)
shoes: ASICS Trabuco (brown 2)

Thursday Jan 14, 2010 #

10 AM

Paddling 33:21 intensity: (26:00 @2) + (7:21 @5) 5.7 km (5:51 / km)
max:164 shoes: Ski, Mako 6

C • Mwaa Ha Ha Ha 6

Tuesday Jan 12, 2010 #

6 PM

Running 10:31 [1]
shoes: ASICS Trabuco (brown 2)

C • If I didn't know any better... 2

Monday Jan 11, 2010 #

Paddling 18:00 [3]
shoes: Ski, Mako 6

Sunday Jan 10, 2010 #

Commute 18:00 [1]
(rest day) shoes: MTB, Gary Fisher mtb

Swimming 9:30 intensity: (8:00 @3) + (1:30 @4)

C • Bit slow isn't it?? 2

Saturday Jan 9, 2010 #

Paddling 2:19:36 intensity: (36 @1) + (1:00:00 @2) + (44:00 @3) + (35:00 @5) 21.79 km (6:24 / km)
ahr:117 max:160 slept:7.7 shoes: Ski, Mako 6

C • Probably 2

Road Bike 2:45:00 intensity: (1:30:00 @2) + (1:15:00 @3) 67.0 km (24.4 kph)
ahr:110 max:149 shoes: Roadie, Scott R3

Friday Jan 8, 2010 #

Commute 33:03 [2] 10.75 km (19.5 kph)
slept:8.5 (rest day) shoes: MTB, Gary Fisher mtb

Commute 32:14 [2] 10.47 km (19.5 kph)
weight:79.1kg shoes: MTB, Gary Fisher mtb

Running 7:00 [1] 1.0 km (7:00 / km)
shoes: ASICS Trabuco (brown 2)

Thursday Jan 7, 2010 #

Road Bike 2:00:00 intensity: (1:00:00 @2) + (20:00 @3) + (20:00 @4) + (20:00 @5) 57.6 km (28.8 kph)
slept:7.2 shoes: Roadie, Scott R3

Getting Massive 45:00 [3]
weight:79.3kg

C • Milk is great for getting massive 26

Wednesday Jan 6, 2010 #

Commute 32:08 [1] 10.52 km (19.6 kph)
shoes: MTB, Gary Fisher mtb

Getting Massive 40:00 [3]
slept:7.3 weight:79.7kg

Paddling 51:44 intensity: (26:44 @2) + (10:00 @3) + (15:00 @5) 7.82 km (6:37 / km)
ahr:110 max:131 shoes: Ski, Mako 6

C • What is your paddle max? 10
C • Teehee 1

Commute (Commute) 35:53 [3] 10.47 km (17.5 kph)
shoes: MTB, Gary Fisher mtb

Tuesday Jan 5, 2010 #

Paddling 48:55 [2] 7.46 km (6:33 / km)
ahr:105 max:121 shoes: Ski, Mako 6

C • Why weren't you at Lemnos? 9

Road Bike 1:14:23 intensity: (33:53 @2) + (30:30 @3) + (10:00 @4) 24.83 km (20.0 kph)
ahr:106 max:161 shoes: MTB, Gary Fisher mtb

C • Garmin Plug-in 5

Monday Jan 4, 2010 #

Road Bike (Recovery loop) 1:33:40 [3] 38.34 km (24.6 kph)
ahr:109 max:135 slept:6.0 weight:79.8kg shoes: Roadie, Scott R3

C • Did you scratch the Mako? 3

Paddling 48:29 intensity: (38:29 @2) + (10:00 @5) 7.15 km (6:47 / km)
ahr:113 max:143 shoes: Ski, Mako 6

Getting Massive 50:00 intensity: (37:00 @2) + (9:00 @3) + (2:00 @4) + (2:00 @5)

C • Bailed up 1

Sunday Jan 3, 2010 #

Road Bike 2:55:12 [2] 75.17 km (25.7 kph)
ahr:123 max:167 slept:9.5 shoes: Roadie, Scott R3

C • 159bpm 2

Paddling (Freo paddleback) 1:20:40 [2] 14.28 km (5:39 / km)
ahr:118 max:142 shoes: Ski, Mako 6

C • Almost like synchronised swimming. 3

Saturday Jan 2, 2010 #

Commute 34:01 [3] 10.86 km (19.2 kph)
ahr:126 slept:5.5 weight:80.4kg shoes: MTB, Gary Fisher mtb

Swimming 20:00 [3] 1.2 km (16:40 / km)

Getting Massive 47:56 intensity: (40:00 @3) + (7:56 @4)

Commute 1:05:19 [3] 25.0 km (23.0 kph)
ahr:130 max:156 shoes: MTB, Gary Fisher mtb

C • Easterly 4

Paddling 1:09:30 [3] 13.88 km (5:00 / km)
ahr:134 max:153 shoes: Ski, Mako 6

Friday Jan 1, 2010 #

Paddling 2:06:39 intensity: (1:16:00 @2) + (50:00 @4) + (39 @5) 19.97 km (6:21 / km)
ahr:114 max:137 slept:9.0 shoes: Ski, Mako 6

Wind trainer 37:42 intensity: (25:42 @2) + (12:00 @3)
shoes: Bike, Kestrel

Note

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