Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Shep

In the 31 days ending Mar 31, 2007:

activity	#	time	miles		km		+m
Foot Running	21	20:47:48	88.08		141.75		900
Orienteering	8	8:53:46	41.69		67.1		1063
Cycling (MTB)	2	5:09:00	29.2		47.0		605
Cycling (Road)	2	3:37:00	65.24	(18.0/h)	105.0	(29.0/h)
Strength & Conditioning	3	2:45:00
Total	29	41:12:34	224.22		360.85		2568

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Saturday Mar 31, 2007 #

Foot Running warm up/down 34:30 [3] 6.5 km (5:18 / km)
shoes: Nike Zoom Elite 2

Foot Running intervals 23:30 [4] 6.3 km (3:44 / km)
shoes: Nike Zoom Elite 2

16 x 1min with 30secs jog recovery around lake ginninderra with bwisbey. time and distance is including the recovery.

Max EPOC 102ml/kg
VO2 Max 50ml/kg/min
Max Training Effect 3.2

new highest VO2 Max with my FRWD unit.

Friday Mar 30, 2007 #

Cycling (Road) (tour de pete) 1:47:00 [2] 55.0 km (30.8 kph)
ahr:124 max:163 shoes: SH-R130S

Usual ride, usual bunch. Pretty nippy tis morn but, and windy as. Caffe Molinari at Deli Karl Marxo was well worth it. The stragglers went to Sphagnum Boglia, the rift is opening.

Thursday Mar 29, 2007 #

Orienteering 1:27:00 [3] 14.5 km (6:00 / km) +400m 5:16 / km
ahr:147 max:178 shoes: Nike Structure something

Steady session at Sparrow Hill with jules, craney and martin the norwegian. Running together but with 3 short control picking exercises in the middle with 15secs start interval. Pace got pretty high at the end with the 2 competitive little f*ckers (craney & jules) racing home...

Max EPOC 137ml/kg
VO2 Max 46ml/kg/min
Max Training Effect 3.5

Wednesday Mar 28, 2007 #

Foot Running warm up/down 58:00 [3] 9.5 km (6:06 / km) +155m 5:39 / km
ahr:129 shoes: Nike Zoom Elite 2

32mins warm up from home to the track through bruce ridge, recovery between ints and 17mins warm down.

Foot Running intervals 15:53 [4] 5.0 km (3:11 / km)
shoes: Nike Zoom Elite 2

5 x 1000m at a solid pace with 2min jog recovery on the AIS track. Aiming for consistent speed, which i didnt really achieve - got carried away and ran with craney for the 1st one which i suffered for in the end. The last one was on track for a 3.10 until a disaster last lap. Times (avehr/max hr) were: 3.07 (163/171), 3.09 (171/178), 3.11 (174/180), 3.11 (176/181), 3.15 (176/181).

Max EPOC 125ml/kg
VO2 Max 49ml/kg/min
Max Training Effect 3.4

Tuesday Mar 27, 2007 #

Note
(rest day)

Monday Mar 26, 2007 #

Foot Running (Recovery) 35:00 [2]
ahr:118 max:135

Easy run around North Lyneham Ridge, finished up at the gime.

Strength & Conditioning (Weights) 45:00 [2]

Easyish session at ACTAS, mostly core and plyometric stuff, nothing heavy. The legs were feeling a bit heavy on sunday.

Sunday Mar 25, 2007 #

Event: NSW State League #2 (badge)

Orienteering race 1:11:00 [3] 13.9 km (5:06 / km) +450m 4:24 / km
ahr:151 max:168 shoes: Silva K120

Another training race, which i wanted to run pretty steady, but a BIG mistake on the 2nd control threw my motivation down the drain. seems like everyone missed the control, theres something dodgy about it and i just couldnt find the f*cken thing, the gps track shows i went pretty close! a few misses on some other controls too, which werent helped by the course planner not breaking the lines - which were obscuring some pretty important details. i think the 151 hr ave indicates my level of enthusiasm. pretty enjoyable area though.

C • Bingo! 6

Saturday Mar 24, 2007 #

Event: NSW Sprint Champs (NSW SL1)

Orienteering race 12:46 [4] ***** 3.2 km (3:59 / km) +53m 3:41 / km
ahr:168 max:175 shoes: Nike Waffle XC

This was more of a training race for me but still i tried to run well... it went ok, just one small mistake and lost a few seconds not seeing a tunnel on the map so ran around a building instead. was 45 seconds behind jules, most of which was running speed. but theres more there for me so i think things are slowly coming back together, although i'm still way off where i was when things started going wrong in the end of 2004... this was a good map and good course, worth the trip down from canberra.

Max EPOC 85ml/kg
VO2 Max 45ml/kg/min
Max Training Effect 3.0

Friday Mar 23, 2007 #

Foot Running warm up/down 51:00 [3]
ahr:132 shoes: Asics 1110

20mins warm up, recovery between ints and 25mins warm down. ran at lunchtime and it was pretty warm today...

Foot Running intervals 6:00 [4]
shoes: Asics 1110

6 x 1min with 1min jog recovery. hr ave: 127, 154, 158, 163, 164 and 159. Stupid polar watch was stuck on 124 for the whole first interval so the ave is completely wrong. check out the ave hr for the recoveries: 152, 156, 163, 163, 164, 158 - all greater than or equal to the preceding effort.

Thursday Mar 22, 2007 #

Cycling (MTB) 2:23:00 [3] 47.0 km (19.7 kph) +605m
ahr:117 max:153 shoes: SH-M120B

Cruise out to Stromlo for a lap then home (in the dark) with warlders & cowie. Rode one of the newer trails on the western side, awesome.

Max EPOC 28ml/kg
VO2 Max 39ml/kg/min
Max Training Effect 2.0

Wednesday Mar 21, 2007 #

Foot Running 1:04:00 [3] 11.7 km (5:28 / km) +160m 5:07 / km
shoes: Nike Structure something

Steady warm up (30mins) then cruisy run around Mt Taylor (34mins) after the orienteering to make up 90 mins.

Orienteering tempo 26:00 [4] 5.7 km (4:34 / km) +160m 4:00 / km
shoes: Nike Structure something

Tempo effort around the summer series course at Mt Taylor. Feeling ok, orienteering ok so was pretty happy with the session.

Max EPOC 128ml/kg
VO2 Max 46ml/kg/min
Max Training Effect 3.4

Tuesday Mar 20, 2007 #

Foot Running 1:00:00 [3]
ahr:124 max:139 shoes: Nike Zoom Elite 2

Cruisy run with bwisbey around Dicko, Watson, North Lyneham etc. Feeling a bit tired and sore but ok.

Monday Mar 19, 2007 #

Note
(rest day)

Resting. well not really, i was working on the car all day. damn french part shat itself, couldnt handle the pressure of the german parts around it.

C • Fixing car 2

Sunday Mar 18, 2007 #

Foot Running long 2:19:00 [3] 30.0 km (4:38 / km)
ahr:140 max:158 shoes: Asics 1110

Pretty solid and flat cruise on trails around Majura etc with hoggster and jules.

Saturday Mar 17, 2007 #

Foot Running warm up/down 48:00 [3] 8.6 km (5:35 / km)
shoes: Nike Structure something

23mins warm up, recovery between efforts and 17mins warm down.

Orienteering tempo 45:00 [4] 9.8 km (4:36 / km)
shoes: Nike Structure something

2 x short orienteering courses: 22.30 (ave hr 168/max 174) on ANU, 9mins jog up to CSIRO then 22mins (ave hr 164/max 174) on Black Mtn. Jules was running too but smashed me on the 2nd effort. I had a big stack too and smashed my left hand and compass.

Max EPOC 187ml/kg
VO2 Max 45ml.kg/min
Max Training Effect 4.0

Interestingly both courses were 4.5km on the map. My FRWD unit says i ran 5.35km in ANU and 4.5km on Black Mtn - you cant run the straight line in a university sprint course!

Friday Mar 16, 2007 #

Foot Running 42 [3]
shoes: Nike Zoom Elite 2

26 mins warm up, recovery between ints and 11 mins warm down.

Foot Running intervals 20:00 [4] 5.0 km (4:00 / km)
shoes: Nike Zoom Elite 2

10 x 2mins @ 5km pace with 30secs jog recovery, on mtb trails on Bruce Ridge. Ave hr (max): 160 (168), 167(171), 170 (174), 160 (175), 171 (174), 172 (176), 170 (174), 173 (176), 173 (177) and 173 (178). In a lot of cases the recovery ave hr was a high as in the interval...

Max EPOC 154mk/kg
VO2 Max 49ml/kg/min
Max Training Effect 3.7

Thats the highest VO2max i've seen with my FRWD unit.

Thursday Mar 15, 2007 #

Foot Running (run of the mill) 45:00 [3]
ahr:128 max:144 shoes: Nike Structure something

Easy recovery run on trails on Mt Ainslie. First luch-time run in a while, still warm but nothing like it was during the summer... prong was incredibly impressive.

C • still warm 2

Wednesday Mar 14, 2007 #

Foot Running long 2:00:00 [3]
ahr:129 max:161 shoes: Asics 1110

Easy long run with bwisbey & jules on trails around Bruce Ridge, Black Mtn and Greenhills (with a bit on cyclepath around the lake from the zoo to Rani Rd). pretty cool morning, nice to be out running. would have been nicer to be on the bike and stop for a coffee but.

C • Candyman 5

Tuesday Mar 13, 2007 #

Foot Running warm up/down 39:00 [3] 7.0 km (5:34 / km)
shoes: Nike Zoom Elite 2

20mins warm up, recovery between ints and 15mins warm down.

Foot Running tempo 24:00 [4] 6.5 km (3:42 / km)
shoes: Nike Zoom Elite 2

3 x 8mins at tempo pace with 2mins jog recovery, with bwisbey on grass, trails and cyclepaths around Southwell Park and Dickson Ovals. HR was pretty low again, maybe a bit tired but the legs felt ok. What a classic session.

Max EPOC 118ml/kg
VO2 Max 46ml/kg
Max Training Effect 3.3

C • Ukraine 6

Monday Mar 12, 2007 #

Strength & Conditioning (Weights) 1:00:00 [3]

At the ACTAS Gime.

Foot Running (Recovery) 50:00 [3]
ahr:132 max:153 shoes: Asics 1110

Cruise around O'Connor and Bruce Ridge, ran most of it with greenmonster.

Sunday Mar 11, 2007 #

Orienteering long (prong was impressive) 2:00:00 [3] 20.0 km (6:00 / km)
ahr:137 max:166 shoes: VJ Sarva

Run around a course at Sparrow Hill, with Jules (and Jo for first 40mins). Lots of controls (37) and alternating the lead. Good fun.

C • sparrow 4

Saturday Mar 10, 2007 #

Foot Running warm up/down 43:00 [3]
shoes: Nike Structure something

25mins warm up, recovery between ints and 13mins warm down.

Foot Running intervals 15:00 [4] 3.75 km (4:00 / km) +80m 3:37 / km
shoes: Nike Structure something

5 x 3mins efforts with 1min jog recovery. Running at ~3km pace in the terrain on Bruce Ridge.

Max EPOC 99ml/kg
VO2 Max 46ml/kg
Max Training Effect 3.1

Friday Mar 9, 2007 #

Cycling (Road) (tour de pete) 1:50:00 [2] 50.0 km (27.3 kph)
ahr:109 max:137 shoes: SH-R130S

Pretty cruisy pete with warlders & hoggster. chilly tis morn, but the muffins/espresso at deli karl marxo made it worth it.

remember - you cant say deli karl marxo, without karlma.

Max EPOC 12ml/kg
VO2 Max 34ml/kg
Max Training Effect 1.4

Strength & Conditioning (Weights) 1:00:00 [3]

At ACTAS Gime.

Thursday Mar 8, 2007 #

Foot Running warm up/down 31:00 [3] 5.5 km (5:38 / km)
shoes: Nike Zoom Elite 2

12mins w/u, recovery between ints and 13mins w/d.

Foot Running tempo 30:00 [4] 8.0 km (3:45 / km)
shoes: Nike Zoom Elite 2

3 x 10mins efforts @ ~3.45 pace with 3mins jog recovery. Running on trails, grass and bike paths around Southwell Park and Dickson Ovals with Wisbey. Ave (max hr): 157 (166), 161 (167) and 165 (173).

Max EPOC 138ml/kg
VO2 Max 45ml/kg/min
Max Training Effect 3.5

Wednesday Mar 7, 2007 #

Foot Running long 1:34:00 [3] 15.0 km (6:16 / km) +405m 5:31 / km
ahr:133 max:155 shoes: Nike Structure something

Steady run in terrain around Bruce Ridge & Black Mtn. Ran parallel to the doover crackenback which was bloody tough - steep and rocky.

Max EPOC 69ml/kg
VO2 Max 39ml/kg/min
Max Training Effect 2.7

Tuesday Mar 6, 2007 #

Foot Running warm up/down 45:00 [3]
shoes: Nike Zoom Elite 2

~25mins w/u (lap of N. Lyneham Ridge), recovery between ints and ~12mins w/d.

Foot Running intervals 16:00 [4]
shoes: Nike Zoom Elite 2

16 x 1min with 30secs jog recovery @ ~3km pace, around Southwell Park and Yowani Golf Course. Struggled a bit but it went ok. Found 2 golf balls, sweet.

Monday Mar 5, 2007 #

Cycling (MTB) (Prong was Impressive) 2:46:00 [3]
ahr:120 max:156

Cruised out to Stromlo with Warlders for a long lap. Tracks pretty wrecked but they've done a lot of work on it since Nationals so it was better than i thought it would be. The rain has gotten rid of most of the dust.

C • Trees 2

Sunday Mar 4, 2007 #

Orienteering 1:22:00 [4] *****
shoes: Silva K120

More JWOC course test running. Still making too many mistakes, and really wheezing after 30mins or so (seems to be a cumulative effect - eg intervals its ok).

Max EPOC 109ml/kg
VO2 Max 43ml/kg/min
Max Training Effect 3.2

C • Winning times 8

Orienteering 30:00 [5] *****
ahr:159 max:172 shoes: Silva K120

...and more test running JWOC courses. Real hot, ran well for 20minutes then just hit the wall. Missed a control again... Ave hr was low but i felt like i was working hard!

Max EPOC 115ml/kg
VO2 Max 44ml/kg/min
Max Training Effect 3.3

Foot Running warm up/down 15:00 [2]

Saturday Mar 3, 2007 #

Orienteering 43:00 [4] *****
ahr:158 max:177 shoes: Silva K120

Test running JWOC course at Dubbo. Real hot. Started good but really struggled after 20mins in the heat (38degrees). Not sure if my asthma gets worse in heat or dry areas or its some allergy to somn in the forest but i struggled to breath (out) all weekend. Pretty frustrating.

Max EPOC 138ml/kg
VO2 Max 46ml/kg/min
Max Training Effect 3.5

Orienteering 17:00 [5] *****
shoes: Nike Zoom Elite 2

Test running JWOC course. Got a wrong control - getting to be a habit! Was about 1min behind Julian - i didnt lose that in the orienteering...

Max EPOC 116ml/kg
VO2 Max 46ml/kg/min
Max Training Effect 3.3

Foot Running warm up/down 15:00 [2]

Friday Mar 2, 2007 #

Foot Running (Recovery) 45:00 [2]
ahr:121 max:148 shoes: Asics 1110

Easy rn on trails around North Lyneham, O'Connor & Bruce Ridges. Feeling pretty tired but it was a nice morning. Unfortunately there are still no monkeys living on any of those ridges.

Thursday Mar 1, 2007 #

Foot Running warm up/down 50:00 [3] 8.6 km (5:49 / km) +100m 5:30 / km
shoes: Nike Zoom Elite 2

Easy run to the AIS track, recovery between ints, then warm down back home again. Was feeling dizzy on the way up - had a nutrigrain bar and an espresso when i got up. Got me through the ints though!

C • mulit-storey track 6

Foot Running intervals 15:13 [4] 4.8 km (3:10 / km)
shoes: Nike Zoom Elite 2

6 x 800m @5000m pace with 2min (300m) jog recovery on the AIS track. Running on my own, on a couple i had bwisbey to run the last 100m with (he's injured). Times (av hr/max hr): 2.33 (164/173), 2.33 (172/177), 2.33 (173/178), 2.34 (173/178), 2.32 (176/179) and 2.28 (171/181). Havent been on the track for quite a while but this felt pretty comfortable. I started some new asthma drugs so hopefully they will start working...

Max EPOC 101ml/kg
VO2 Max 52ml/kg/min
Max Training Effect 3.2

Just out of interest (i've talked about the FRWD unit not accurately measuring distance on forest trails) my FRWD unit says the intervals were 782, 780, 779, 798, 801 and 797 metres long.

C • So at worst the unit was 2.6% ... 9

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