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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Jacko

In the 7 days ending Apr 11, 2010:

activity # timemileskm+m
  MTB1 2:06:50 25.88(4:54) 41.65(3:03)
  Bike (Commute)4 2:00:30 25.6 41.2
  Windtrainer1 50:00
  Strength/Core1 45:00
  Orienteering1 21:28 2.39(9:00) 3.84(5:35)
  Run1 7:48 0.91(8:36) 1.46(5:21)
  Total6 6:11:36 54.77 88.15

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Sunday Apr 11, 2010 #

MTB 2:06:50 [3] 41.65 km (3:03 / km)
ahr:127 max:160 shoes: Avanti Montari

Nice ride from my place with Liz and Jolt up to the Neerabup trail where we met Dolf. Let the tyres down a bit and rode the trail about halfway to Hester Ave, then turned left and rode a sandy trail to meet up with the Light Horse Trail near Wanneroo Road. Rode a few laps of this trail which was fun, a little overgrown which resulted in a stack for me when my bar end got caught up in a tree. Rode 1 more lap to find the boys then took a fire trail back parallel to Wanneroo road then followed the lakes home.

Saturday Apr 10, 2010 #

Run (Warm Up) 7:48 [3] 1.46 km (5:21 / km)
ahr:143 max:154 shoes: Brooks Adrenaline ASR

Orienteering 21:28 [4] 3.84 km (5:35 / km)
ahr:169 max:182 shoes: Brooks Adrenaline ASR

Found today's map really tricky until I got to 11. Then felt better despite stuffing up 14 in a mental meltdown.

Started bad and will probably have the slowest split to 1 has my usual poor start went to the next level. Got 2 and 3 ok then missed 4 for a while then decided I would check out the pool before looking for 5!

Stood next to 7 for ages looking for it but couldn't spot it behind the garden bed. After that ran ok till messed up 14 heading closer to 16 first then going back and finding it. Ran in OK from there.

Felt like I ran OK today but my poor map reading skills were exposed on what was, in my opinion, the most tricky map I have ran so far. Having said that I really enjoyed the challenge and it was the first time I have found myself with the lost feeling for a while. Had to relocate at least 3 times. Watching my route gadget should be entertaining.

Poor result time wise but I think I will be better for the run on this map.

Nice job with the setting Simmo!

Friday Apr 9, 2010 #

Bike (Commute) 24:00 [3] 10.0 km (2:24 / km)
shoes: Avanti Montari

Windtrainer 50:00 [3]
ahr:136 max:165 shoes: Trek Road Bike

8mins WU
5 x (5mins on 2 mins off)
8 mins CD

Thursday Apr 8, 2010 #

Bike (Commute) 23:40 [3] 10.6 km (2:14 / km)
shoes: Avanti Montari

Put on the baggy shorts and took the rapidly deteriorating MTB as I wanted to take it easy given I am still getting over this annoying cold.

As I passed through Greenwood station I saw a fully decked out roadie up ahead. Told myself to let him go and when he took the road (as the true roadie he was, would) I thought that was the end of him. Then he popped up just infront of me as I came through the alley way.

As we came to the first little hill I got a good look. This guy had more bling than ..'s and a spare tyre round the middle.

Passed him seated up the hill and he was out of the saddle, he saw me come next to him and put in an effort but still dropped back. Then he came flying past on the downhill and looked back as if to say 'now stay back there'. I continued plodding and caught him again on the next hill and couldn't resist the repass. I could here his HR monitor beeping behind me for the next few k's so I pushed a bit harder and he dropped off.

Made the ride more interesting but I need to become more disciplined as I had to get the asthma puffer out when I got to work.

Strength/Core 45:00 [3]
shoes: Barefoot

2 x Core
Then upper body weights and some squats and lunges to fatigue my legs before riding home... mmmmm should have thought that out better.

Bike (Commute) 24:50 [3] 10.6 km (2:21 / km)
shoes: Avanti Montari

Wednesday Apr 7, 2010 #

Bike (Commute) 24:00 [3]
shoes: Avanti Montari

Tuesday Apr 6, 2010 #

Bike (Commute) 24:00 [3] 10.0 km (2:24 / km)
shoes: Avanti Montari

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