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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AzMan

In the 11 days ending Oct 1, 2012:

activity # timemileskm+m
  Cycling - MTB3 7:50:53 63.02(8.0/h) 101.42(12.9/h) 1582
  Running - Trail4 5:18:43 23.68(13:28) 38.1(8:22) 1490
  Orienteering - Bush4 4:56:50 16.96(17:30) 27.3(10:52) 800
  Swimming - Pool2 2:00:00 3.48(34:29) 5.6(21:26)
  Kayak - Flatwater1 1:49:54 6.27(3.4/h) 10.09(5.5/h) 49
  Orienteering - Street3 59:41 5.84(10:13) 9.4(6:21) 80
  Total17 22:56:01 119.25(11:32) 191.92(7:10) 4001

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Monday Oct 1, 2012 #

7 PM

Swimming - Pool intervals (Squad) 1:00:00 [3] 3.1 km (19:21 / km)

Sunday Sep 30, 2012 #

10 AM

Orienteering - Bush warm up/down (Warm Up) 20:00 [2] 3.0 km (6:40 / km)
shoes: Inov8 X-Talon 190

11 AM

Orienteering - Bush race (Relay) 55:50 [5] 6.3 km (8:52 / km) +200m 7:39 / km
shoes: Inov8 X-Talon 190

Saturday Sep 29, 2012 #

8 AM

Orienteering - Bush warm up/down (Warm Up) 20:00 [2] 3.0 km (6:40 / km)
shoes: Inov8 X-Talon 190

9 AM

Orienteering - Bush race (Long) 3:21:00 [4] 15.0 km (13:24 / km) +600m 11:10 / km
shoes: Inov8 X-Talon 190


Long 1 - Splits

Friday Sep 28, 2012 #

11 AM

Orienteering - Street warm up/down (Warm Up) 20:00 [2] 3.0 km (6:40 / km)
shoes: Inov8 X-Talon 190

12 PM

Orienteering - Street race (Sprint) 19:41 [5] 3.4 km (5:47 / km) +80m 5:11 / km
shoes: Inov8 X-Talon 190

1 PM

Orienteering - Street warm up/down (Warm Down) 20:00 [2] 3.0 km (6:40 / km)
shoes: Inov8 X-Talon 190


Sprint 1 - Splits

Thursday Sep 27, 2012 #

1 PM

Running - Trail tempo (Recovery) 29:19 [2] 5.1 km (5:45 / km) +181m 4:53 / km

Wednesday Sep 26, 2012 #

10 AM

Cycling - MTB long (Long - Undulating) 2:33:43 intensity: (1:50:17 @1) + (20:56 @2) + (16:29 @3) + (4:36 @4) + (1:25 @5) 27.48 km (10.7 kph) +408m
ahr:106 max:169 shoes: Merida 96 - 3000

Tuesday Sep 25, 2012 #

9 AM

Cycling - MTB long (Long - Hills) 3:16:18 intensity: (1:08:46 @1) + (38:05 @2) + (53:04 @3) + (29:49 @4) + (6:34 @5) 38.48 km (11.8 kph) +997m
ahr:125 max:175 shoes: Merida 96 - 3000

Monday Sep 24, 2012 #

11 AM

Kayak - Flatwater long (Rafting (White)) 1:49:54 intensity: (1:42:49 @1) + (3:42 @2) + (2:51 @3) + (32 @4) 10.09 km (5.5 kph) +49m
ahr:83 max:149

5 PM

Running - Trail tempo (Recovery) 49:40 intensity: (16 @1) + (6 @2) + (20:27 @3) + (7:48 @4) + (21:03 @5) 9.11 km (5:27 / km) +307m 4:40 / km
ahr:158 max:221 shoes: Salomon XA Pro 1

Sunday Sep 23, 2012 #

5 PM

Swimming - Pool (Drill Set) 1:00:00 [3] 2.5 km (24:00 / km)

Saturday Sep 22, 2012 #

Event: Australian Championships 2012
 
7 AM

Cycling - MTB long (Long - Flat) 2:00:52 intensity: (6:16 @1) + (15:24 @2) + (1:09:02 @3) + (13:14 @4) + (16:56 @5) 35.46 km (17.6 kph) +177m
ahr:142 max:246 shoes: Merida 96 - 3000

4 PM

Running - Trail long (Long - Hills) 1:55:59 intensity: (5:52 @1) + (18:26 @2) + (43:25 @3) + (17:26 @4) + (30:50 @5) 13.0 km (8:55 / km) +426m 7:40 / km
ahr:145 max:233 shoes: Salomon XA Pro 1

Friday Sep 21, 2012 #

11 AM

Running - Trail long (Long - Hills) 2:03:45 intensity: (9:44 @1) + (23:36 @2) + (37:57 @3) + (26:11 @4) + (26:17 @5) 10.89 km (11:22 / km) +576m 8:59 / km
ahr:140 max:175 shoes: Salomon XA Pro 1

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