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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: acejase

In the 7 days ending May 1, 2016:

activity # timemileskm+m
  Running3 3:45:29 27.14(8:18) 43.68(5:10) 585
  Cycling4 2:23:38 31.76(4:31) 51.12(2:49) 486
  Orienteering2 1:27:09 10.13(8:36) 16.3(5:21) 173
  Stretching & Exercises5 1:15:00
  Total14 8:51:16 69.03 111.09 1244
  [1-5]9 7:35:21
averages - weight:77.7kg

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MoTuWeThFrSaSu

Sunday May 1, 2016 #

7 AM

Running 2:10:43 intensity: (1:35 @1) + (30:25 @2) + (1:29:59 @3) + (8:44 @4) 24.58 km (5:19 / km) +408m 4:55 / km
ahr:141 max:161 weight:77.2kg shoes: Nike Vomero10

Long run with GB, Andy and Fatrat. Over to Arboretum and down to Molongolo River before back along beside it to Scrivener Dam then head home via Cork Oaks. Absolutely pelting down rain but warm at start so much discussion about right clothing - Andy seemed to nail it with shorts and tee as quite warm and didn't rain much on run. He claimed he looked at something called the Radar? Whatever. I felt a bit sore in quads from yesterdays exertions but otherwise fine. Bit longer than I expected but the lads seem to be finding some form so went with the flow.

Saturday Apr 30, 2016 #

11 AM

Orienteering warm up/down 12:06 intensity: (1 @0) + (1:53 @1) + (2:28 @2) + (7:44 @3) 2.58 km (4:42 / km) +2m 4:41 / km
ahr:133 max:152 shoes: Nike Lunartempo

Prancing round for O warm up. Decided to warm up until watch had done its Recovery Check which seemed to take ages.

Orienteering race 24:19 intensity: (10 @1) + (20 @2) + (1:05 @3) + (22:17 @4) + (27 @5) 5.59 km (4:21 / km) +22m 4:16 / km
ahr:162 max:172 shoes: Nike Lunartempo

O at Weston Pk. Zoe doing Map Mates (this O program for 7-10 year olds) so we did that first. Zoe had great fun which was terrific. I then went out and ran pretty well trying to stay steady and in control. Lost 20s on up and over leg towards the end but otherwise thought I'd achieved aims until I got the dreaded mp. Had navigated 6 to 8 running pretty much straight past 7. Annoying. Time was about a minute behind Shep so pretty good even with adding another 20s to get 7. Legs felt better than Thursday.

Orienteering warm up/down 13:11 intensity: (53 @1) + (6:54 @2) + (5:24 @3) 2.22 km (5:57 / km) +10m 5:49 / km
ahr:131 max:152 shoes: Nike Lunartempo

Jogging with Shep including watching all the kids on the mini train. Man that train goes slow!
C • I was glad it went slow - m... 2
10 PM

Stretching & Exercises 20:00 [0]

Friday Apr 29, 2016 #

8 AM

Cycling 31:33 intensity: (15:08 @1) + (16:25 @2) 11.89 km (2:39 / km) +114m 2:32 / km
ahr:108 max:133 shoes: Trek Domane 4.3

Hi ho hi ho its off to work I go.
5 PM

Cycling 43:26 intensity: (34:51 @1) + (8:27 @2) + (8 @3) 13.5 km (3:13 / km) +148m 3:03 / km
ahr:97 max:121 shoes: Trek Domane 4.3

Home from work. raining. dark.

Thursday Apr 28, 2016 #

Note
weight:77.7kg

12 PM

Running warm up/down 6:12 intensity: (22 @1) + (1:43 @2) + (4:07 @3) 1.38 km (4:31 / km) +2m 4:29 / km
ahr:136 max:151 shoes: Nike LunartempoV2

Bit late so shorter warm up.

Running intervals 19:51 intensity: (5 @1) + (14 @2) + (5:02 @3) + (14:20 @4) + (10 @5) 4.26 km (4:40 / km)
ahr:159 max:172 shoes: Nike LunartempoV2

4 * (2min on, 1min off, 1min on, 1 min off) with Industry boys. Just wanted to ease back into intervals so was off the back a bit. Felt extra tired from about 3rd set onwards so probably still some marathon recovery to be done.

Running warm up/down 11:40 intensity: (1:27 @2) + (7:48 @3) + (2:25 @4) 2.38 km (4:54 / km) +2m 4:52 / km
ahr:147 max:158 shoes: Nike LunartempoV2

10 PM

Stretching & Exercises 10:00 [0]

Wednesday Apr 27, 2016 #

8 AM

Running 57:03 intensity: (4 @0) + (47 @1) + (16:21 @2) + (34:12 @3) + (5:39 @4) 11.08 km (5:09 / km) +174m 4:47 / km
ahr:140 max:157 weight:78.1kg shoes: Nike Vomero10

Run into work. Garmin seemed to work ok. Crispy morning with long shorts and vest required.
10 PM

Stretching & Exercises 10:00 [0]

Tuesday Apr 26, 2016 #

9 AM

Cycling 29:19 intensity: (2 @0) + (17:32 @1) + (11:45 @2) 12.24 km (2:24 / km) +96m 2:18 / km
ahr:106 max:126 shoes: Trek Domane 4.3

Humpf rolled off down the street and Garmin said doing 0.0km / hr. Grr. definitely on the blink. Restarted it and it worked ok.
5 PM

Cycling 39:20 intensity: (48 @0) + (33:16 @1) + (5:16 @2) 13.48 km (2:55 / km) +128m 2:47 / km
ahr:95 max:118 shoes: Trek Domane 4.3

Same problem with Garmin on ride home. Double humpf.
9 PM

Stretching & Exercises 25:00 [0]

Monday Apr 25, 2016 #

10 AM

Orienteering 21:11 intensity: (4:57 @1) + (12:26 @2) + (3:48 @3) 3.25 km (6:31 / km) +73m 5:52 / km
ahr:120 max:146 shoes: Innov-8 X-Talon 212

Went out to Timber Tops where I'm course setting in June to check map usable. Seems usable. Nice day for a trot round bush. Only remembered after 5mins running that last time I orienteered did ankle/knee. Probably should've taped ankle but got through unscathed. Saw a herd of deer.

Orienteering 16:22 intensity: (1:56 @1) + (9:37 @2) + (4:49 @3) 2.67 km (6:08 / km) +65m 5:28 / km
ahr:124 max:142 shoes: Innov-8 X-Talon 212

Had a pie at Gunna Doo Bakery in Bungendore afterwards. Was tops. Town was packed following Anzac Parade - particularly the pub!
9 PM

Stretching & Exercises 10:00 [0]

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