Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: briangardner

In the 7 days ending Apr 29, 2012:

	activity	#	time	miles		km		+m
	Mountain Bike	2	3:22:00	39.52	(11.7/h)	63.6	(18.9/h)	405
	Trail Run	5	2:41:49	17.78	(9:06)	28.62	(5:39)	425
	Paddle	2	1:41:16	9.99	(10:08)	16.07	(6:18)
	Orienteering	1	19:05	2.45	(7:48)	3.94	(4:51)	20
	Warm up run/stretch	1	10:00	0.62	(16:06)	1.0	(10:00)
	Total	8	8:14:10	70.36	(7:01)	113.23	(4:22)	850
averages - sleep:8.5 weight:35.7kg

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Sunday Apr 29, 2012 #

8 AM

Warm up run/stretch warm up/down 10:00 [2] 1.0 km (10:00 / km)
shoes: Salomon Speedcross 2

Warm up before Orienteering. Quads felt tight, from the long run yesterday.

Orienteering race (Pta Show ground sprint) 19:05 [5] 3.94 km (4:51 / km) +20m 4:43 / km
ahr:173 max:182 shoes: Salomon Speedcross 2

Had a clean run, with no mistakes, but I was slow in places. Lack of orienteering showed. Course distance was 3.4kms. Speed was good on the longer running legs. Just pipped Alex by 1 second and Nic by 5 seconds. Came 5th overall. kCal: 361. Max speed: 2:42 min/km

4 PM

Trail Run 10:00 [3] 1.2 km (8:20 / km)

Portage the K1 to the dam.

Paddle 1:01:45 [3] 9.84 km (6:17 / km)
ahr:131 max:145

Paddle out towards Peacanwood and back. The dam was "clean" again today, no more pea soup to contend with... Lots of motorboats out, which made for a bumpy paddle. kCal: 744

5 PM

Trail Run 10:00 [3] 1.2 km (8:20 / km)

Portage back home.

MEN - Splits

Saturday Apr 28, 2012 #

7 AM

Trail Run long (Mountain Run) 2:01:49 [4] **** 23.82 km (5:07 / km) +425m 4:42 / km
ahr:160 max:171 slept:8.5 weight:35.7kg shoes: Salomon XT Wings 2

Same loop as 3 weeks ago, with a added loop in the Coves to finish. Up the concrete track, pofadder loop, river single tracks and forest loop in The Coves. With a medium weight backpack. 15 minute cold swimming pool recovery afterwards. Felt good. kCal: 1979

4 PM

Mountain Bike 1:09:00 [3] 26.4 km (23.0 kph) +125m
shoes: GT Zaskar Team 2007

Afternoon ride with a heavy backpack. Speed session out on the railway line and dirt roads.

Friday Apr 27, 2012 #

6 AM

Mountain Bike 2:13:00 [3] 37.2 km (16.8 kph) +280m
ahr:127 max:163 shoes: GT Zaskar Team 2007

Ride with some mates from Jo'burg who are training for Sani2c. Very chilled. Damsig and Pomphuis loops. Rode with heavy AR backpack.

9 AM

Trail Run 10:00 [3] 1.2 km (8:20 / km)

Portage the K1 to the dam.

Paddle 39:31 [3] 6.23 km (6:21 / km)
ahr:129 max:143

Paddle on Harties. The dam was the worst I have ever seen it... Thick green pea soup. Terrible to paddle in it, so cut the paddle short. Was full of green algae when I finished.

10 AM

Trail Run 10:00 [3] 1.2 km (8:20 / km)

Portage back home.

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