Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: lazydave

In the 31 days ending Jan 31, 2016:

activity # timemileskm+m
  Mtn Biking7 15:18:58 173.41(11.3/h) 279.07(18.2/h) 4397
  Running10 9:05:32 63.21 101.73 1153
  Paddling7 8:33:29 44.06 70.91 91
  Road Cycling9 8:20:35 126.35 203.34 2598
  Orienteering5 2:05:17 9.0 14.48 206
  Futsal2 1:49:34 9.06(12:05) 14.58(7:31)
  Gym1 1:25:02
  Strength & Flexibilty4 1:00:00
  Total44 47:38:27 425.09 684.12 8445
  [1-5]44 46:05:39
averages - weight:85.9kg

«»
7:11
0:00
» now
FrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSu

Sunday Jan 31, 2016 #

6 AM

Mtn Biking 6:29:47 intensity: (2:04:55 @2) + (2:22:39 @3) + (1:42:51 @4) + (19:22 @5) 126.71 km (19.5 kph) +1859m
ahr:134 max:173 shoes: Trek Superfly

Centenary Loop on soggy but not as wet as I thought it would be trail. First with Corbs, then prong joined, then sebba joined, then prong left, then corbs left then I peeled off rom Sebba at Hall.

Legs tired from Tuggers onward unfortunately but just kept ticking over so was good training riding when fatigued! Carried 5kg pack
C • nice! 2

Saturday Jan 30, 2016 #

12 PM

Running 51:58 intensity: (3 @0) + (9 @1) + (58 @2) + (15:42 @3) + (29:06 @4) + (6:00 @5) 10.55 km (4:56 / km) +104m 4:42 / km
ahr:153 max:175

Run around Stirling Ridge and Parli House before the paddle.

Ankle still isnt great after rolling in Stromlo Sprint. There were a few 'cracks' as I was running which weren't painful but a bit disconcerting

Paddling 2:13:10 intensity: (2:00:37 @1) + (12:29 @2) + (4 @3) 20.66 km (6:27 / km) +25m 6:25 / km
ahr:103 max:132

Longer paddle up the Molonglo in the double with Al. Prong in his Ski.

Good to get a longer one in. Got hammered by the storm through central and east basin and stuck to near the shoreline in case the lightning started up

Friday Jan 29, 2016 #

6 AM

Mtn Biking 1:28:42 intensity: (13:12 @1) + (37:42 @2) + (31:15 @3) + (6:33 @4) 27.17 km (18.4 kph) +317m
ahr:118 max:157 shoes: Trek Superfly

back to bruce

Tuesday Jan 26, 2016 #

6 AM

Paddling 1:10:04 intensity: (59:05 @0) + (10:59 @1) 11.15 km (6:17 / km) +16m 6:14 / km
ahr:90 max:97

8 AM

Orienteering 17:58 intensity: (2 @1) + (35 @2) + (2 @3) + (2:33 @4) + (14:46 @5) 4.08 km (4:24 / km) +23m 4:17 / km
ahr:170 max:183

Monday Jan 25, 2016 #

6 AM

Mtn Biking 54:01 intensity: (12:52 @0) + (8:52 @1) + (11:32 @2) + (12:54 @3) + (6:52 @4) + (59 @5) 18.63 km (20.7 kph) +278m
ahr:120 max:175

9 AM

Orienteering 21:39 intensity: (2:01 @0) + (2:12 @4) + (17:26 @5) 3.94 km (5:29 / km) +71m 5:02 / km
ahr:177 max:188

11 AM

Mtn Biking 46:29 intensity: (34 @0) + (13:04 @1) + (14:45 @2) + (10:46 @3) + (7:20 @4) 18.91 km (24.4 kph) +214m
ahr:124 max:163

4 PM

Orienteering 16:28 intensity: (16 @0) + (2 @2) + (8 @3) + (1:56 @4) + (14:06 @5) 3.64 km (4:31 / km) +1m 4:31 / km
ahr:173 max:189

Sunday Jan 24, 2016 #

4 PM

Orienteering 14:05 intensity: (1:38 @0) + (2 @1) + (16 @2) + (6 @3) + (55 @4) + (11:08 @5) 2.81 km (5:01 / km) +49m 4:37 / km
ahr:176 max:189

Saturday Jan 23, 2016 #

Event: Sprint Canberra
 

Friday Jan 22, 2016 #

5 AM

Road Cycling 2:59:27 intensity: (1:07:51 @2) + (55:11 @3) + (51:58 @4) + (4:27 @5) 82.87 km (27.7 kph) +1225m
ahr:134 max:173 shoes: Trek Emonda SL6

Cotter Uriarra with Fat Rat, Jules, Prong and Seb. Felt crap & tired. was planning on a lunch run but that's not gonna happen

Thursday Jan 21, 2016 #

7 AM

Road Cycling 38:15 intensity: (18 @0) + (3:17 @1) + (14:57 @2) + (12:26 @3) + (7:17 @4) 16.87 km (26.5 kph) +115m
ahr:131 max:163 shoes: Trek Emonda SL6

12 PM

Futsal 54:21 intensity: (2:23 @1) + (13:29 @2) + (22:20 @3) + (15:45 @4) + (24 @5) 6.4 km (8:30 / km)
ahr:138 max:169 shoes: Nike Control 360

5 PM

Road Cycling 20:52 intensity: (2 @0) + (1:40 @1) + (4:37 @2) + (10:36 @3) + (3:57 @4) 10.19 km (29.3 kph) +18m
ahr:134 max:155 shoes: Trek Emonda SL6

Wednesday Jan 20, 2016 #

5 AM

Road Cycling 48:27 intensity: (20 @0) + (6:01 @1) + (18:51 @2) + (18:15 @3) + (5:00 @4) 22.2 km (27.5 kph) +283m
ahr:129 max:163 shoes: Trek Emonda SL6

early into the lake for paddling
6 AM

Paddling 1:22:14 intensity: (11:04 @0) + (1:11:10 @1) 13.38 km (6:09 / km) +13m 6:07 / km
ahr:96 max:107

just a paddle but a little longer
7 AM

Road Cycling 28:09 intensity: (39 @1) + (6:43 @2) + (10:40 @3) + (10:07 @4) 12.91 km (27.5 kph) +234m
ahr:139 max:164 shoes: Trek Emonda SL6

12 PM

Running 46:11 intensity: (11 @2) + (8:31 @3) + (22:04 @4) + (15:25 @5) 9.33 km (4:57 / km) +131m 4:37 / km
ahr:159 max:182 shoes: Nike Lunarecplise 4

lunch ridges with G.
5 PM

Road Cycling 30:54 intensity: (26 @1) + (6:31 @2) + (19:55 @3) + (2:48 @4) + (1:14 @5) 14.75 km (28.6 kph) +62m
ahr:138 max:181 shoes: Trek Emonda SL6

Sunday Jan 17, 2016 #

Note
(rest day)

Blisters + finish sprint Canberra courses & stuff = rest day

Saturday Jan 16, 2016 #

7 AM

Running 1:14:46 intensity: (40:21 @3) + (34:02 @4) + (23 @5) 16.35 km (4:34 / km) +104m 4:26 / km
ahr:147 max:170 shoes: Nike Lunareclipse 5 B/G

pre-breakfast lap of Lake Alber and the Tan. GPS was a little squggly under some powerlines and trees. Nice morning, felt ok too.

Saw the The Big Short last night, a great movie - highly recommend it!

Friday Jan 15, 2016 #

7 AM

Running 52:41 intensity: (37 @0) + (54 @1) + (1:29 @2) + (18:08 @3) + (29:14 @4) + (2:19 @5) 11.46 km (4:36 / km) +89m 4:26 / km
ahr:148 max:173 shoes: Nike Structure 18 - Black

Standard holiday run around Fitzroy Gardens, the G and Tan. Shoes giving me blisters, will have to new socks or stop running in them i think

Thursday Jan 14, 2016 #

4 PM

Gym (RPM) 1:25:02 intensity: (3:28 @1) + (16:36 @2) + (17:08 @3) + (19:50 @4) + (28:00 @5)
ahr:151 max:190

Joined Mich at the gym for a RPM class & got there early to make it a bit longer. I always work quite hard in these classes (Suunto PTE of 5.0) but they are pretty boring.

Wednesday Jan 13, 2016 #

6 AM

Paddling 1:10:27 intensity: (3:22 @0) + (1:07:05 @1) +16m
ahr:98 max:108

A fucking glorious morning paddle around the lake edge towards Scrivener Dam.
12 PM

Running 48:10 intensity: (18 @2) + (11:44 @3) + (24:44 @4) + (11:24 @5) +174m
ahr:157 max:184 shoes: Nike Lunareclipse 5 B/G

v hot lunch run with candyman

Tuesday Jan 12, 2016 #

8 AM

Road Cycling 25:10 intensity: (18 @0) + (38 @1) + (5:29 @2) + (13:14 @3) + (3:13 @4) + (2:18 @5) +83m
ahr:139 max:179 shoes: Trek Emonda SL6

2 PM

Orienteering (map checking) 55:07 intensity: (9 @0) + (19:48 @1) + (21:51 @2) + (10:17 @3) + (3:02 @4) +62m
ahr:118 max:158 shoes: Nike Lunareclipse 5 B/G

checking out the bush bits of CIT map for Sprint Canberra. Still not a whole lot there
5 PM

Road Cycling 29:15 intensity: (9 @0) + (52 @1) + (3:31 @2) + (11:52 @3) + (10:12 @4) + (2:39 @5) +64m
ahr:146 max:185 shoes: Trek Emonda SL6

Monday Jan 11, 2016 #

6 AM

Running 48:15 [3] 9.86 km (4:54 / km) +90m 4:41 / km
shoes: Nike Structure 17 - Green

nice morning and good to beat the heat, legs a bit tired

Saturday Jan 9, 2016 #

5 AM

Mtn Biking 4:02:34 [3] 56.78 km (14.0 kph) +1418m
shoes: Trek Superfly

11 AM

Mtn Biking 29:06 [3] 8.34 km (17.2 kph) +47m
shoes: Trek Superfly

Includes time when watch wasn't recording after Oakey Hill. It got stuck on Auto Pause for some reason
12 PM

Paddling 34:28 [3] 5.64 km (6:07 / km) +8m 6:04 / km

1 PM

Paddling 57:06 [3] 9.09 km (6:17 / km) +13m 6:14 / km

2 PM

Mtn Biking 1:08:19 [3] 22.54 km (19.8 kph) +264m
shoes: Trek Superfly

tired ride home - realised I hadn't anything all day except for a coffee & v small cup of muesli for breakkie and a mini apple danish from Cam on Mt Taylor - must be all my 'stored energy reserves' doing their thing

Friday Jan 8, 2016 #

Note
(sick)

went home from work at lunch on thurs and felt better by Friday arvo but rested to help get over before Sat

Thursday Jan 7, 2016 #

5 AM

Road Cycling 1:40:06 intensity: (56:24 @2) + (31:54 @3) + (11:48 @4) 43.56 km (26.1 kph) +514m
ahr:125 max:165 shoes: Trek Emonda SL6

prob shouldn't have gone out....but woke up feeling ok and did. Felt good for about 2min then shit again but just rolled along and met the lads then sat on them for a slow loop. At least the coffee good and I did get a g'day wave from Matt Hayman

Wednesday Jan 6, 2016 #

6 AM

Paddling 1:06:00 [3] 11.0 km (6:00 / km)

in double with Ben + Al & Prong in the other. Cam was a little late so took his ski out and caught us
10 PM

Strength & Flexibilty 15:00 [2]

watch Top Gear Burma Special

Tuesday Jan 5, 2016 #

12 PM

Futsal 55:13 intensity: (39 @1) + (9:09 @2) + (26:29 @3) + (17:26 @4) + (1:30 @5) 8.19 km (6:45 / km)
ahr:142 max:175 shoes: Nike Control 360

Pretty intense for first game back and bloody good fun. Need some new shoes, will hopefully pick some up in Melbourne next week.
5 PM

Running 29:15 [3] 5.02 km (5:50 / km) +28m 5:40 / km
shoes: Brooks ST Racer 5

Jog with Mich and 5kg backpack

Monday Jan 4, 2016 #

12 PM

Running 45:44 intensity: (1:25 @2) + (27:24 @3) + (16:43 @4) + (12 @5) 9.27 km (4:56 / km) +139m 4:35 / km
ahr:145 max:170 shoes: Nike Lunareclipse 5 B/G

Lunch ridges with G. Didn't think he was back at work but he walked out to lunch just as I did so he quickly got changed.

Bit of rain but not too bad.
9 PM

Strength & Flexibilty 15:00 [3]

While watching The Castle

Sunday Jan 3, 2016 #

10 AM

Running 1:15:05 intensity: (13:12 @3) + (58:30 @4) + (3:23 @5) 15.38 km (4:53 / km) +95m 4:44 / km
ahr:153 max:178 shoes: Nike Structure 17 - Green

A real struggle around the golf course and creek
9 PM

Strength & Flexibilty (core stuff) 15:00 [3]

Saturday Jan 2, 2016 #

9 AM

Strength & Flexibilty (core stuff) 15:00 [3]

11 AM

Running 1:13:27 intensity: (24 @2) + (14:08 @3) + (49:20 @4) + (9:35 @5) 14.51 km (5:04 / km) +199m 4:44 / km
ahr:156 max:176 weight:85.9kg shoes: Nike Lunareclipse 5 B/G

into belco over Rogers with a light pack (salomon) maybe around 4.5kgs

« Earlier | Later »