Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: 2 Dots

In the 7 days ending Mar 21, 2010:

activity

time

miles

Ride - Commute

5:24:21

99.43

(3:16)

160.01

(2:02)

Run

1:18:42

9.59

(8:12)

15.44

(5:06)

Swim

45:00

1.24

(36:13)

2.0

(22:30)

Nav Dash

29:30

2.95

(10:01)

4.74

(6:13)

Total

7:57:33

113.21

(4:13)

182.19

(2:37)

averages - sleep:7.8 rhr:54 weight:69.5kg

1:48

0:00

» now

Sunday Mar 21, 2010 #

2 PM

Swim (Bold Park) 45:00 [3] 2.0 km (22:30 / km)
shoes: Speedo - Endurance

Decided to go for a Swim after Gardening all morning.....
Was a little chilly but worth it!

Saturday Mar 20, 2010 #

Event: Nav Dash - UWA

3 PM

Nav Dash race (UWA ) 29:30 [3] ** 4.74 km (6:13 / km)
ahr:143 max:164 rhr:54 slept:7.0 weight:69.6kg shoes: Brookes Adrenaline ASR 6

Ran Steadily didn't want to upset the right ITB too early...
Saw Dolf at 8 or 9 and followedhim a little then I think i miss-punched at 13 or 14 but realised and re-punched to correct....and not have another mess like last week.... finished so now it's time to work on the Nav... another good Map

C • Nice one Bruvva! 4

Course 1 - Splits

Friday Mar 19, 2010 #

4 AM

Ride - Commute (Commute - In) 48:08 [3] * 22.2 km (2:10 / km)
ahr:144 max:171 rhr:54 slept:4.0 weight:69.6kg shoes: Cervelo R3 - Road Bike

Blah...... Right knee still sore :-(
Not enough rest or sleep for that matter or food either!
Bloody Starving when I got up this morning off for breakfast now somewhere!

3 PM

Ride - Commute (Commute - Out) 59:11 [3] * 30.87 km (1:55 / km)
ahr:143 max:161 rhr:54 slept:4.5 weight:69.5kg shoes: Cervelo R3 - Road Bike

Felt like I was Pedalling through Porridge this afternoon I think the first week back has finally caught up with me..... but when I looked at the Time it was the quickest for the Week Ggo figure.....
I have a severe case of saddle sore due to crap Knicks..... it's definitely not my super Comfy Carbon Seat!!!!

Thursday Mar 18, 2010 #

Ride - Commute (Commute - In) 48:30 [3] * 22.33 km (2:10 / km)
ahr:147 max:169 rhr:54 slept:5.5 weight:69.5kg shoes: Cervelo R3 - Road Bike

Right ITB still a little sore from Running yesterday Arvo

3 PM

Ride - Commute (Commute - Out) 1:00:05 [3] * 30.95 km (1:56 / km)
ahr:146 max:168 rhr:54 slept:6.0 weight:69.5kg shoes: Cervelo R3 - Road Bike

Uneventful ride home really! Oh except that I missed all the School kids walking full width down the Cycle path opposite Harbour Town

Wednesday Mar 17, 2010 #

Note

Tadaaaaaaa

C • Oh No. 3

6 PM

Run (Mindarie Marina) 30:36 [3] * 5.98 km (5:07 / km)
ahr:150 max:173 rhr:54 slept:6.0 weight:69.5kg shoes: Zoot Ultra Race Yangtze

Dropped Midgetizm off at Soccer training and went for a run around the Mindarie Marina Area nothing too Strenuous Right ITB is getting a little sore so no more running this week till Nav Dash Saturday

Tuesday Mar 16, 2010 #

4 AM

Ride - Commute (Commute - In) 47:25 [3] 22.36 km (2:07 / km)
ahr:144 max:168 rhr:54 slept:4.5 weight:69.5kg shoes: Cervelo R3 - Road Bike

Little bit Windy and I would have liked a little more sleep but it will have to do..... I had to bring my Big bag in today with everything in it as i wasnt sure of the new Locker/Shower/Bike Rack arrangement but it seems do-able and i found Commute Heaven this morning in the form of a Strong Hot Removable Shower head you know the ones on the hose.....it was sooo good thats going to be a god sent in the middle of winter....Was happy with the effort concidering its been a while!

3 PM

Ride - Commute (Commute - Out) 1:01:02 [3] * 31.3 km (1:57 / km)
ahr:149 max:169 rhr:54 slept:4.5 weight:69.5kg shoes: Cervelo R3 - Road Bike

Suprise Suprise Windy again but from when I hit the Coast it was in the Good Direction :-)

Caught upto a couple of wanna be Roadies at the Marmion/Hepburn Ave lights and the second guy away from the lights struggled the whole distance across the intersection trying to get his right cleat in i knew the pain... then he apologised to me and tried to make up for it by sprinting off to catch his mate who left him for dead so I just kept up and once we had caught his mate I slingshot past them both just like Team danger did a month or so back the WBR1 (Wanna Be Roadie 1) tried to hold my wheel but his atempts were feeble.... and I didn't see them again.

How many F@&k Whits Fuckwhits (One word or two?) come to a complete stop right across a Cross Walk? Jacko knows the one I mean as we have both had close calls at this particular spot I was Hit crossing it by a Fricking 4x4... !! this time it was an Old Couple in a Merc.......Ahhhhhh! I need an early night tonight!

C • 3? 3

Monday Mar 15, 2010 #

5 PM

Run (Hillarys to North Beach) 48:06 [3] * 9.46 km (5:05 / km)
ahr:155 max:176 rhr:54 slept:5.0 weight:69.5kg shoes: Brookes Adrenaline ASR 6

Back on the Training Wagon after the Nav Dash so I decided to kickof with an eas Coastal Run that way I couldnt get Lost.......

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