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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Jomaynard

In the 7 days ending Sep 5, 2016:

activity # timemileskm+m
  cycling2 4:03:22 72.14(17.8/h) 116.1(28.6/h) 875
  swimming3 4:03:09 8.45(28:46) 13.6(17:53)
  orienteering 1 1:15:08 4.39(17:08) 7.06(10:39) 2582 /14c14%
  running1 1:05:12 3.42(19:05) 5.5(11:51) 1
  Total7 10:26:51 88.4(7:05) 142.26(4:24) 11342 /14c14%
averages - sleep:9.3

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TuWeThFrSaSuMo

Monday Sep 5, 2016 #

6 AM

swimming 1:20:00 [4] 4.6 km (17:23 / km)
slept:8.0

Time trial 1000.

swimming race 13:09 [4] 1.0 km (13:09 / km)

200m fast, 50 easy x 4.

Sunday Sep 4, 2016 #

Event: Foot O - Mt Billy
 
10 AM

Note
slept:8.0

Mt Billy o event. Total distance 7.06, 1:15.08, pace on Garmin 10.39. Cadence 115, stride 0.78m, ascent 258m. Lost a bit of ground on a few controls.

orienteering race 1:15:08 [4] **** 7.06 km (10:39 / km) +258m 9:00 / km
spiked:2/14c slept:8.0

See notes.

H3 Course - Splits

Saturday Sep 3, 2016 #

6 AM

cycling 2:36:22 [4] 73.52 km (28.2 kph) +727m
slept:8.0

Hills bike ride. AV speed 28.2, max speed 69.5km/hr

Friday Sep 2, 2016 #

6 AM

swimming 1:00:00 [3] 3.0 km (20:00 / km)
slept:7.5

6 PM

running race 5:12 [4] 1.5 km (3:28 / km) +1m 3:27 / km
shoes: mizuno purple

Track run for triathlon. Huge improvement on last one, but not a pb.

running warm up/down 1:00:00 [3] 4.0 km (15:00 / km)
shoes: saucony

2km warm up, 2km cool down before 1500.

Thursday Sep 1, 2016 #

Note
slept:8.5 (rest day)

No running due to track run Friday night.

Wednesday Aug 31, 2016 #

6 AM

swimming 1:30:00 [3] 5.0 km (18:00 / km)
slept:8.0

Swim day. Can't remember set.

Tuesday Aug 30, 2016 #

6 AM

cycling hills (Main set) 27:00 [4] 12.58 km (28.0 kph) +148m

Main set. AV speed 28km/hr
Max speed 55.6

cycling warm up/down (Warm up) 1:00:00 [3] 30.0 km (30.0 kph)

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