Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mary

In the 7 days ending May 12, 2013:

activity	#	time	miles		km		+m
running	3	2:05:40	14.61	(8:36)	23.52	(5:21)	461
cycling	2	1:13:00	5.97		9.6
Yoga/Pilates	1	1:00:00
S&C	2	50:00	1.54		2.48
orienteering	1	48:11	4.49	(10:44)	7.22	(6:40)	56
swim	1	30:00	0.65	(45:59)	1.05	(28:34)
Total	9	6:26:51	27.26		43.87		517

1:18

0:00

» now

Sunday May 12, 2013 #

running race 34:56 [5] 7.49 km (4:40 / km) +61m 4:29 / km
shoes: Saucony ProGrid Kinvara

mother day classic in gis - pretty low profile unorganised race - was sposed to be 8km. was leading the girls until the top of a hill where a kid told me to go the wrong way :( bit annoying, was happy with how i ran though.

C • Wrong way 2

running warm up/down 11:08 [3] 2.03 km (5:29 / km) +24m 5:11 / km
shoes: Saucony ProGrid Kinvara

Saturday May 11, 2013 #

orienteering race 48:11 [3] ** 7.22 km (6:40 / km) +56m 6:25 / km
shoes: Under Armour Charge RC Storm

bendigo event - goodish technical map, but the course was set as long compass legs through flat open forrest so not the best use of the map in my opinion. Still a bit sore in the legs so just took it easy and did course 1 at a medium effort.

Friday May 10, 2013 #

swim 30:00 [3] 1.05 km (28:34 / km)

was feeling very sore after thursdays sessions so took it pretty easy, few harder laps in the middle nothing to big though

Thursday May 9, 2013 #

9 AM

cycling 15:00 [2] 3.2 km (4:41 / km)
shoes: Saucony Grid Type A4

ride to work

10 AM

running 30:59 [3] 6.17 km (5:01 / km)
shoes: Saucony Grid Type A4

Was sposed to be an easy run - but (apart just feeling really tired this week) felt alright once i started (despite a shit morning of bike problems) was running at an alright pace on the uni track too - decided to do some easy ints to relieve bordem...
10mins w/u
10 x 100m effort/100m rec
effort wasnt so much fast paced (was faster) but more about lifting the legs - getting a good style going with a long stride on the track.
10mins w/d

watch said i ran fasted mile & 5km woo
gave myself some nice blisters in the new flats too :(

2 PM

S&C 30:00 [4]
shoes: Saucony Grid Type A4

Was going for 40mins but just felt so buggered by this stage.
rower 1km w/u followed by 3 sets of:
20x alt groiner
RB chin ups max effort (got 7.5, 6.5,7.5)
20x alt pigeon
10x shoulder press
10x walking heel grab (probs could have done 20)
20x ab bicycle
20x cossack squat
250m rower
finished off with a very girly effort of stretching and roller - sooked out after about 4mins.

Wednesday May 8, 2013 #

running hills 48:37 [4] 7.83 km (6:13 / km) +376m 5:00 / km
shoes: Saucony ProGrid Kinvara

10 mins w/u
4x(160m/16% hill, back down rec, 500m/10% hill, back down rec)
5mins w/d
really struggled today was just feeling tired, running style was sloppy, struggled with the long hill.

Tuesday May 7, 2013 #

cycling 15:00 [2] 3.2 km (4:41 / km)
shoes: Nike Free 7.0 V2

ride to work

cycling 30:00 [3]
shoes: Nike Free 7.0 V2

S&C (+ strength) 20:00 [3] 2.48 km (8:04 / km)
shoes: Nike Free 7.0 V2

4x(4mins rower/set of chin ups)
felt kinda shit today - very shakey not as good as last week got 5 first set then, 4.5, 4, 5.

cycling 13:00 [2] 3.2 km (4:04 / km)
shoes: Nike Free 7.0 V2

ride back from work

Monday May 6, 2013 #

Yoga/Pilates 1:00:00 [3]

« Earlier | Later »