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

Training Log Archive: acejase

In the 7 days ending Mar 3, 2013:

activity # timemileskm+m
  Cycling3 3:05:09 17.78 28.62 441
  Stretching & Exercises5 1:15:00
  Running3 1:04:36 8.51(7:35) 13.7(4:43) 126
  Orienteering1 31:56 2.91(10:58) 4.68(6:49) 17
  Total12 5:56:41 29.21 47.0 584
  [1-5]7 4:24:13
averages - weight:81.8kg

«»
2:13
0:00
» now
MoTuWeThFrSaSu

Sunday Mar 3, 2013 #

Note

6FT wave re-allocation - Now in Wave 2. Happy enough with that - pretty much where I fit. Wave 1ers a bit quick. Now for Nellies Glen steps strategy. In Wave 1 had the easy plan of take it easy to the steps as fast guys mean no blockages and fine for me to save pennies. Wave 3 was easy too as figures I would be faster than most so put some effort in to be up the front at the steps. But Wave 2.... hmmm.
C • good stuff 2
6 PM

Running 12:35 intensity: (19 @0) + (4:40 @1) + (6:16 @2) + (1:06 @3) + (14 @4) 2.32 km (5:26 / km) +18m 5:14 / km
ahr:127 max:158 weight:81.2kg shoes: Nike Lunarglides Orange

Evening trot to jammo and back. well just there as i bought too much to run back.
9 PM

Stretching & Exercises 15:00 [0]

Saturday Mar 2, 2013 #

4 PM

Running 33:03 intensity: (2:02 @0) + (25 @1) + (10:32 @2) + (15:47 @3) + (2:25 @4) + (1:52 @5) 6.36 km (5:12 / km) +92m 4:51 / km
ahr:146 max:229 shoes: Pegasus28 White/Blue

arvo run with RobW including much analysis of 6FT strategy.
10 PM

Stretching & Exercises 15:00 [0]

Friday Mar 1, 2013 #

8 AM

Cycling 30:00 [2]

RTW
4 PM

Cycling hills 1:28:09 intensity: (14:59 @0) + (42:39 @1) + (9:30 @2) + (15:26 @3) + (3:07 @4) + (2:28 @5) 28.62 km (3:05 / km) +441m 2:52 / km
ahr:123 max:250

Ride from work to Runners Shop then home, doing a Black Mtn rep on the way. Rep time pretty good for me although helped by being passed by a dude about 3/4 way up and trying to hang on.
10 PM

Stretching & Exercises 15:00 [0]

Thursday Feb 28, 2013 #

Note
weight:80.9kg

Hah. 6FT goal of 80kg achieved. Thats just shy of 4kgs since early January. Yeh me.

Wednesday Feb 27, 2013 #

Note

6FT wave allocation email last night. unfortunately I got Wave 3. based on forums I've been caught up in stuff up (should be Wave 2 or 1). Disappointed but will make best of it - it can actually be good passing people.
C • mental advantage 4
8 AM

Cycling 1:07:00 [2]
weight:82kg

commuting to work and then to O at Black Mtn Peninsula. Decided to pump up tyre before left. Handily valve came off with valve cap. Bit wet out there today.
6 PM

Orienteering race 21:56 intensity: (24 @1) + (16 @2) + (6:44 @3) + (13:24 @4) + (1:08 @5) 3.68 km (5:57 / km) +17m 5:49 / km
ahr:155 max:169

Black Mtn Pen O race. Enjoyed the running, which is what I wanted to get out of it. Course was too tricky for me - 3 legs coming down over the top onto controls and 3 times went down into wrong spot. Probably lost a minute each time! Thanks ALJ and RobW for course setting - actuallly made more out of area than I though possible!

Orienteering warm up/down 10:00 [2] 1.0 km (10:00 / km)

Tuesday Feb 26, 2013 #

6 PM

Running race 18:58 intensity: (8 @0) + (9 @1) + (16 @2) + (34 @3) + (5:44 @4) + (12:07 @5) 5.03 km (3:46 / km) +16m 3:43 / km
ahr:166 max:177 weight:82.3kg

XC at LakeG. No waarm up to speak of. Ran fast by my standards though and first time sub 19 since middle of last year. Felt good to freshen up. About half way passed a kid who was literally half my height - freaky.
9 PM

Stretching & Exercises 15:00 [0]

Monday Feb 25, 2013 #

9 PM

Stretching & Exercises 15:00 [0]
weight:82.8kg

It is amazing the difference to my weight a rice meal in the evening makes. take away vietnamese last night and I was very restrained but this morning 1.3kgs heavier than I was on Saturday!

« Earlier | Later »