Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: peterprong

In the 31 days ending Dec 31, 2008:

activity	#	time	miles		km		+m
Running	12	17:55:52	103.44	(10:24)	166.47	(6:28)	6233
Cycling	7	10:51:51	155.55	(4:11)	250.33	(2:36)	2185
MTB	1	6:50:00	73.32	(5:36)	118.0	(3:28)	1889
Strength & Conditioning	4	2:00:00
Orienteering	2	1:42:47	11.53	(8:55)	18.55	(5:32)	472
Swimming	2	40:00	0.93		1.5
Total	24	40:00:30	344.77		554.85		10779

6:55

0:00

» now

Tuesday Dec 30, 2008 #

Running warm up/down 25:00 [3] 4.0 km (6:15 / km)

Orienteering race (Summer Series) 58:13 [5] 11.02 km (5:17 / km) +230m 4:47 / km
shoes: Nike Air Pegasus +25

Started with andy and Mounty. Was running ok but about 15min in i started to feel my left anterior compartment getting sore and at about 20min i had to stop and walk for a bit. After a little bit of slower running it was feeling ok again. Its been a good year or 2 since ive had any problems, but in that time i have been avoiding fast orienteering. I was hoping that it was gone for good.

Monday Dec 29, 2008 #

Strength & Conditioning 30:00 [1]

Sunday Dec 28, 2008 #

Running 3:05:24 [3] 24.15 km (7:41 / km) +1077m 6:17 / km
shoes: Nike Air Pegasus +25

Run from Mounty's with also with andy.
Run up middle harbour to pipeline, did one rep and then back.
Was feeling pretty flat for the most of it.
rep up pipeline was slowish 4'44

Saturday Dec 27, 2008 #

Running hills (Loftus Rd) 32:00 [5] 4.6 km (6:57 / km) +440m 4:42 / km
shoes: Nike Air Pegasus +25

10 reps up Loftus Rd,in the wet carrying a bag.
1'19
1'12
1'12
1'12
1'12
1'14
1'15
1'11
1'14
1'12

Running warm up/down 18:00 [3] 2.4 km (7:30 / km)
shoes: Nike Air Pegasus +25

Friday Dec 26, 2008 #

Running 1:12:18 [3] 13.56 km (5:20 / km) +502m 4:30 / km
shoes: Nike Air Pegasus +25

Run from home to meet Ally and her fam at their boat. Headed out to watch the start of the sydney to hobart. Pretty amazing. shit loads of boats. Only bad thing was that i got called in while being the furthest away from work and on a boat and it took 2 hours to get to work!

Thursday Dec 25, 2008 #

Running 1:40:32 [3] 15.48 km (6:30 / km) +704m 5:17 / km
shoes: Nike Air Pegasus +25

Run from Ally's parents place in katoomba, down narrow neck, down the golden stair case, and along to the giant stair case and home.
Tried to see how fast i could run up the giant stair case but there were way too many tourist... and it is christmas!
Did 10'41 from the bottom to the car park.

Tuesday Dec 23, 2008 #

Orienteering race (Summer Series) 44:34 [4] 7.53 km (5:55 / km) +242m 5:06 / km
shoes: Nike Air Pegasus +25

First summer series for years! and it showed. made stupid mistakes and was really slow at finding the check points. need to read the descriptions because the seem to always be where im not looking. Tough steep map.

Monday Dec 22, 2008 #

Cycling (commute) 1:23:36 [3] 33.73 km (2:29 / km) +190m 2:25 / km
shoes: Scott S10

Tried a different route via newington, over silverwater bridge then crossing over to the industrial area behind rosehill race course.

Cycling (commute) 1:18:38 [3] 30.9 km (2:33 / km) +327m 2:25 / km
shoes: Scott S10

home

Sunday Dec 21, 2008 #

Running 2:33:09 [3] 26.56 km (5:46 / km) +473m 5:18 / km
shoes: Brook Trance 7

Run from parents home to dixon park beach.with Kathryn. Was feeling really good the whole way. Should have gone alittle longer but didnt want to push my throat problem

Saturday Dec 20, 2008 #

Running (Fassifern Ridge) 1:01:30 [3] 11.0 km (5:35 / km) +286m 4:57 / km
shoes: Brook Trance 7

Run with Kathryn around Fassifern ridge. feeling ok

Wednesday Dec 17, 2008 #

Strength & Conditioning 30:00 [1]

Note

Really sore throat and losing my voice. Think ive got laryngitis.

Tuesday Dec 16, 2008 #

Cycling (commute) 1:13:27 [3] 28.9 km (2:32 / km) +319m 2:25 / km
shoes: Scott S10

beautiful morning! pity about the 0 sleep after being attacked by a mozzy all night.

Running warm up/down (to observatory hill) 46:00 [3] 7.18 km (6:24 / km) +100m 5:59 / km
shoes: Brook Trance 7

Running hills (observatory 3 hills) 54:00 [5] 6.8 km (7:56 / km) +650m 5:22 / km
shoes: Brook Trance 7

3 x 3 longest hills with seb and andy
Very long session, but we got faster throughout the session, finishing strongly. Very tired..

C • good session 2

Monday Dec 15, 2008 #

Cycling (commute) 1:19:04 [3] 31.36 km (2:31 / km) +258m 2:25 / km
shoes: Scott S10

nice afternoon. straight to the pub afterwards

Friday Dec 12, 2008 #

Cycling (commute) 1:12:16 [3] 29.0 km (2:30 / km) +296m 2:22 / km
shoes: Scott S10

Home to westmead in the rain

Thursday Dec 11, 2008 #

Cycling (commute) 1:22:12 [3] 31.59 km (2:36 / km) +293m 2:29 / km
shoes: Scott S10

Westmead to home

Tuesday Dec 9, 2008 #

Running hills (Darling Point Hills) 49:22 [5] 6.34 km (7:47 / km) +325m 6:12 / km
shoes: Brook Trance 7

2 x 3 hills with andy, seb, and beth.
Loftus Rd, Marathon Rd, and Yarranabbe Rd.
1'09
1'07
1'26

1'05
1'12
1'29

Monday Dec 8, 2008 #

Running 2:02:03 [3] 21.7 km (5:37 / km) +594m 4:57 / km
shoes: Brook Trance 7

Day off work so wanted to do a long run but legs were hurting after the wkend. Struggled around a loop up to centennial park, bronte, bondi, rose bay and home. Run is mostly on hard surfaces which is a killer for the legs.

Sunday Dec 7, 2008 #

Running 1:00:55 [3] 10.6 km (5:45 / km) +311m 5:01 / km
shoes: Brook Trance 7

Late arvo run through trumper park, cooper park to Bellevue hill down to rose bay, up cranbrook lane stairs, and back via rushcutters. Did 3 sets of 5 chin ups in the park.

Strength & Conditioning 30:00 [1]

Saturday Dec 6, 2008 #

MTB (Great North Rd) 6:50:00 [3] 118.0 km (3:28 / km) +1889m 3:13 / km

A ride we have been trying to do for awhile, from Gosford back out through mangrove mt, back to the great north rd, back the same way that we finished with a couple of months ago, but then continue along north to bucketty, then through Olney state forest and the Watagans to heaton lookout, and to catch the train fassifern home.
Headed off with Andy and Seband it was bloody hot and humid! Ride out to GNR had too big climbs but we made good time over the 40km. This section of the GNR was wicked. Really technical which andy battled with so it took us alot longer than planned to get to Bucketty, and seemed to continue forever. We all ran out of water about 10km from here and were hoping for a shop. Bucketty was shit, no water and couldnt even find a town. Seb had to get back to Patonga to baby sit the mrs so he headed off along the rd. Andy was spent also so we decided to head back to gosford and leave the next section for another day. We filled our water up at house 5599. No one home and the pool was looking mighty tempting, but the bikies that were heading along the rd scared us off.
Next stop along this boring stretch was for a delicious nectarine or the side of the rd. This was quickly followed by a box of plums a few k's further. While sitting eating our beautiful fruit, the farmers kid asked if we wanted a swim in their dam. The sound of a diving board was too good to resist. Had a great swim with the farm dogs, before heading off. This rd was a supermarket full of fruit, veggies, goats, manure, chain saw sharpening, international dam aquatic centre. Everything two tired and hot cyclists need.

http://gpsactivitymanager.com/events/59f64119-5bbd...#
Q

From MTB GNR

C • sweet ride 5

Swimming (International Dam centre) 5:00 [1]

refreshing, but smelling of chicken shit

Friday Dec 5, 2008 #

Cycling (commute) 1:19:24 [3] 29.15 km (2:43 / km) +200m 2:38 / km
shoes: Scott S10

to work

Thursday Dec 4, 2008 #

Cycling (commute) 1:43:14 [3] 35.7 km (2:54 / km) +302m 2:46 / km
shoes: Scott S10

Decided to try and cross the city by riding over the walkway above circular quay, which was good but a little out of the way.

Wednesday Dec 3, 2008 #

Swimming (Epping Pool) 35:00 [2] 1.5 km (23:20 / km)

Tuesday Dec 2, 2008 #

Running hills (observatory 3 hills) 1:35:39 [5] 12.1 km (7:54 / km) +771m 6:00 / km
shoes: Brook Trance 7

Observatory 3 hills, with andy and sebba.
Did 3x3 reps but found a new longers 2nd rep that we can do from down at the overseas ferry terminal, up through some little lane ways, through a building (door was open, hopefully always) and up some more stairs and along to where the second rep usually finishes.
1'26
'50
'53

1'22
1'55 (new rep)
'55

1'22
'47
'49

We prob broke the PBs for each of the 3 hills, so good training

Monday Dec 1, 2008 #

Strength & Conditioning 30:00 [1]

« Earlier | Later »