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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: acejase

In the 7 days ending Jun 18, 2006:

activity # timemileskm+m
  Running5 6:33:04 44.53(8:50) 71.67(5:29)
  MTB1 1:30:00
  Cycling1 53:00
  Total6 8:56:04 44.53 71.67
averages - sleep:10 weight:84kg

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MoTuWeThFrSaSu

Sunday Jun 18, 2006 #

MTB 1:30:00 [2]

Putting out and pulling in controls at MTB-O event I course-set at Sparrow. Event went well although organising always makes for a long day.

Saturday Jun 17, 2006 #

Running 2:04:08 [3] 20.0 km (6:12 / km)
ahr:131 max:148 weight:84kg shoes: Asics Kayano

classic brucie fat-burner solo. through cork forest and over dairy farmers then round bluetts & greenhills. nasty case of the captain - drew blood.
C • captain 3

Friday Jun 16, 2006 #

Running 50:02 [3] 7.6 km (6:35 / km)
ahr:130 max:152 shoes: Asics Kayano

ran in to work. bit nippy - beanie, jumper, tights & gloves the whole way.

Running 48:22 [3] 7.0 mi (6:55 / mi)
ahr:125 max:142 shoes: Asics Kayano

ran home. bloody dark even though left work at 5.10

Thursday Jun 15, 2006 #

Note
(rest day)

Wednesday Jun 14, 2006 #

Running tempo 1:09:21 [4] 14.3 km (4:51 / km)
ahr:148 max:165 shoes: Asics Kayano

Black Mtn tempo run with ACT Run crowd. Pace a bit easier than some past runs. Felt a bit stiff from last nights ints.

Cycling 53:00 [2]

ride to & from work. -5 this morning! sheesh.

Tuesday Jun 13, 2006 #

Running warm up/down 27:46 [2] 4.5 km (6:10 / km)
ahr:128 weight:84.5kg shoes: Nike Air Persus

warm up with andy, nat & pips

Running intervals 21:16 [5] 5.5 km (3:52 / km)
ahr:169 max:175 shoes: Nike Air Persus

really good session designed by and with Coach Hoggster. laps of aranda oval doing 1 lap hard (aiming for 100secs) and then half a lap float (60secs). foot pod said total distance was 5.5k which seemd about right. really noticeable how a little speed difference made it much harder for me - i.e. float was very doable no matter how hard the interval had been but the interval was always hard. kept pace well and good race training as had head down and was going hard. helped a lot having andy either on my outside or a few strides in front. felt like a real athlete - pity i'm still so slow c.f. with real athletes! splits with hr avg/max in brackets.

Intervals:
103 (148/166), 99(169/172), 99(170/173), 102(171/173), 103(172/174), 101(172/174), 102(173/175), 101(174/175)

Floats:
59(165/166), 56(170/172), 57(171/173), 55(173/174), 59(172/173), 57(173/174), 59(174/175), 56(173/174)

Good session.
PS - Tip for young players: NEVER have a "savoury scroll" from Brumbys within 2 hours of a hard session.

Running warm up/down 13:26 [3] 2.0 km (6:43 / km)
ahr:128 max:159 shoes: Nike Air Persus

w/down post-ints
C • why not 6

Monday Jun 12, 2006 #

Running 38:43 [3] 6.5 km (5:57 / km)
ahr:129 max:144 slept:10.0 weight:83.5kg shoes: Asics Kayano

Cook plod. Short version of the Bazorak-screamer run with Dave. Ran an extra lap of Aranda oval to compromise on avoiding hills in Aranda.

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