Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: biddy

In the 31 days ending Mar 31, 2007:

activity	#	time	miles	km	+m
orienteering	12	11:18:47	36.97	59.5	390	83 /	98c	84%
run	15	9:23:00	35.73	57.5	400
cycle	7	6:13:25	29.45	47.4
Total	25	26:55:12	102.15	164.4	790	83 /	98c	84%
[1-5]	25	26:45:12

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Saturday Mar 31, 2007 #

run 1:24:44 [3] 11.0 km (7:42 / km) +400m 6:31 / km
shoes: brookesaddiction 6

i am so wrecked.
i did the usual morning run with the crew and i was soo shagged after running up mt cootha from the southern side . then ran down grittith drive, crossed the western freeway..which was funny and then ran along the bike path back to Ians.

I got home and went to sleep and woke up at 1.30. still feel tired... good run though

C • sleep 1

Thursday Mar 29, 2007 #

orienteering 58:00 [2] 4.8 km (12:05 / km)

just wanted to have a slow clean run in the bush, felt good running slow so picked up the pace around 4-6 then went back to being slow. 4 was a bit iffy when i entered to early into the wrong gully but thats ok cause i relocated pretty quickly. 2-3 mins wasted there. was pretty scruffy so walked alot.

run intervals (ashgrove rangers) 36:13 [4] 5.4 km (6:42 / km)
shoes: brookesaddiction 6

2 hard one soft 600m laps
warmup- 5.03
1+2-5.29
3-4.15
1+2-6.06 that was a shocker haha
3-4.47
1+2-5.33 felt much better after being really tired
3-4.57
good session, wonder if i did bettter that two weeks ago

Wednesday Mar 28, 2007 #

Note
(rest day)

Tuesday Mar 27, 2007 #

cycle (MTB) 24:45 [3] 3.3 km (7:30 / km)

rode to mt cootha

run 35:00 [3] 3.0 km (11:40 / km)

collecting maps from last week

cycle (MTB) 27:52 [3] 3.3 km (8:27 / km)

its sooo much harder to ride home from Mt cootha

Monday Mar 26, 2007 #

run intervals (1,2,3,2,1 :D) 36:15 [4]

warmup-4.27
1-1.32
recoverylap-2.31
1+2-3.20
RL-2.47
1+2+3- 5.21
RL-3.12
1+2-3.20
RL-3.32
1-1.28
Warm Down-4.21
made it home just in time for desperate mousewives

Sunday Mar 25, 2007 #

orienteering race (OY2 wild boar creek thing) 1:01:18 [4] *** 7.0 km (8:45 / km)
spiked:9/11c shoes: jalas flx

my good stuff!!! everything i was fine, like i had really good concentration, i felt confident and i was running really well, so im really happy about that. was slightyly confident before running, was a little bit unsure of what i felt actually. was worried i wasnt relaxed enough, but i think i was
the bad that in the end wasnt tjhat bad!! lost about 8-10mins on number 8 as i lost concentraiton on how far had come. should have come from a different safer direction. but the rest was really good and so im really happy about that. and i cant say i had a bad run when everything was great besides one control.

Friday Mar 23, 2007 #

orienteering 29:00 [2]
shoes: jalas flx

collected controls for the met north orienteering trials..fun fun fun

Thursday Mar 22, 2007 #

run intervals 28:00 [4] 4.0 km (7:00 / km)
shoes: brookesaddiction 6

warp up-4.27
600mish-3.16
300 jog-2.48
600m-3.25
300j-4.02
600m-3.15
300m-3.15
warm down-3.35

Tuesday Mar 20, 2007 #

cycle 1:00:00 [3] 8.0 km (7:30 / km)

rode around the gap delivering invites

orienteering (clives training) 1:05:00 [3] 5.5 km (11:49 / km)

ok same deal as last week except gary had the map. So i went off and i was pretty slow to the first contorl as i was concentrating on pace counting. i got my pace counting right but my bearing wrong. i was to the right by 100m but i found it. i found gary at 5 and just lingered around him unti 9 when i wanted to put out the controls. my nav was brillliant up unti i got the map then it went BAD. only got to 12 and gary and i decided to go home cause no one was coming.

Monday Mar 19, 2007 #

run 41:00 [4] 4.0 km (10:15 / km)
shoes: brookesaddiction 6

same as last week and much more consistent.
7:40 warm up
1-4.31
2-4.31
3-4.29
13min warm down.
all with 3 mins rests between
i felt like i could have pushed it a bit harder this week

Sunday Mar 18, 2007 #

orienteering 49:40 [4] *** 6.2 km (8:01 / km) +170m 7:03 / km
spiked:15/15c shoes: jalas flx

this worked so well,
all my goals worked- especially the 2-3 mins real hard concentration for when ever i got side tracked.

C • great work! 7

Saturday Mar 17, 2007 #

run 59:28 [4] 8.9 km (6:41 / km)
shoes: brookesaddiction 6

long run from my place this morning, did the loop i like to do, did it way faster then usual and i could get up the first hill much easier today. did it 10 mins faster

tomorrow's goals for collins creek red3
- gonna push this one really hard.
- focas on 2-3 mins of extreame concentration for when ever i notice im being sidetracked.
- do my new pre race routine.

Friday Mar 16, 2007 #

cycle 1:00:00 [3] 12.0 km (5:00 / km)

rode to library and back

Thursday Mar 15, 2007 #

orienteering 42:32 [3] *** 4.8 km (8:52 / km)
spiked:13/15c shoes: brookesaddiction 6

the bad stuff:real bad cuase i didnt have a goal for this run, i just went and did it. i felt good which i was pleased about, but just wasnt focased. the 1st control was icky as it was in the wrong spot but that ok, its time that everyone lost so no excuse!
i made some bad vegetation assumptions too.

the good stuff: I had good confidence before the race so that made me feel better, was tired but overcame that, when i felt sluggish i tried to take wider strides and push myself a little harder which worked. i managed not to walk any of it except stopping at the control. I made good route choices 95% of the time.

run intervals 30:46 [4] 5.4 km (5:42 / km)
shoes: brookesaddiction 6

did my first session with the ashgrove rangers today and did the same thing that Rachel did.
it was 9 x600m laps, 2 hard and one slow jog and then 2 hard one slow and so on until 3 cycles were done.
1+2-5.34
3-4.03
4+5-6.13
6-4.29
7-8-5.56
9-4.29

Tuesday Mar 13, 2007 #

orienteering (map memory) 54:32 [3] *** 4.5 km (12:07 / km)
spiked:16/17c

98% good. had to find the first control with the direction that it was 350m west. only one little mistake in a creek that i was too far over the right. the rest was fine, ran pretty well i guess, few hills killed me and had to walk but not as many as usual. did the whole thing without a compass, which i never do, so im happy about that.l

Monday Mar 12, 2007 #

run 55:40 [4] 4.0 km (13:55 / km)

intervals again, this time hill run intervals. 3 x350m hilly legs, was real good,
warm up 9.27
warp up 2?- 5.11
1st lap 4.30 pushed too hard on the 1st leg cause i thought we were only doing one, so i had to slow down heaps.
2-4.41
3-4.32
warm down- 20.44
had to take it real easy on my right foot as its apparently sprained on the top of my foot yesterday, hurt all day and alot in the warm down. feeling good now after rest.

Sunday Mar 11, 2007 #

orienteering race 1:41:00 [4] *** 7.8 km (12:57 / km) +220m 11:21 / km
spiked:10/17c shoes: jalas flx

what a day!
this killed me, and it was only 7.8km, ive done longer and had a faster time then this event today. i made parrell errors on 5 controls but after a bit ( like 3mins) i would figure out where i was. total time lost was around 10-15mins. that really pissed me off cuase i was running fairly ok, except for the parts where i couldnt run, ie. fallen log fields! Im pretty sure my orienteering for this week peaked yesterday

Saturday Mar 10, 2007 #

orienteering 27:45 [3] *** 3.1 km (8:57 / km)
spiked:12/15c shoes: jalas flx

aim of this training exercise was to just keep running and not stop, even if you were lost, so i did that and uhh yeah it was ok i guess. spent some time running aorund in a small circle in the contorl circle. that would have looked funny

C • me too! 1

orienteering race 26:00 [4] *** 3.0 km (8:40 / km)
spiked:8/8c shoes: jalas flx

yeah this was good, only thing that i could hvae improved on was getting to no.7 i walked it a bit. but fairly happy

Friday Mar 9, 2007 #

run (fartlek) 17:34 [4] 3.0 km (5:51 / km)
shoes: brookesaddiction 6

ran from home to the top of waterworks via alutha street doing fartleky interval thingys, felt stiff, need to stretch

cycle 10:00 [0] 3.0 km (3:20 / km)

rode over to my friends house, to show her my bike, i wanted to go forr longer but i have triva nigt tonight and i need to have a shower

Thursday Mar 8, 2007 #

orienteering 58:00 [3] 4.5 km (12:53 / km)

kinda lousy yet again, i run so badly on mt cootha, give me open hills, then i would run it better. but i walked it, also i rolled my ankle damit! so i need to fix that before easter, gotta to strenghtening exercises.

C • shit 4

run hills 43:00 [4]
shoes: brookesaddiction 6

felt lousy about doing so crap at orienteering today, so i did 8 hill reps again at the end of payne road
warm up-4.59
1-27.81
2-26.77
3(big hill)-1.49
4-25.68
1-30.11
2-24.13
3-2.10
4-24.84
warm down-10.49

Tuesday Mar 6, 2007 #

cycle 35:48 [3] 4.0 km (8:57 / km)

rode to training

orienteering 50:00 [3] 3.8 km (13:09 / km)

did this event at training where i ran off with the actual map and the rest were given directions to find their map and then catch up to me. Kieran caught me at no.8 so i was pretty happy about that.

run (hill sprints) 10:00 [5]

did 3 100m hill sprints
1-30
2-33
3-33

cycle 40:00 [3] 4.3 km (9:18 / km)

rode home from training, it was real scary and it was raining and i went the wrong way through the bush and went up this massive hill that i had to push my bike up. then i fell off my bike on the gutter cause it was slippery and ripped a hole in my pants and knee

Monday Mar 5, 2007 #

run 40:00 [3] 4.8 km (8:20 / km)

1km warm up
lap of soccer field 1- 1.44
2.1.59
3- 1.12
1km - 4.20
1km- 5.05 actually this was a slow run back
1km-4.38 felt sooo crap
stairs x 4 - 2.12
stairs x 4 - 2.00
stairs x 4 -1.39

not really happy with this session, i felt slack, didnt push myself cause i was not in a good mood to try hard- which i know isnt a good thing

cycle 25:00 [1]

went riding on my new bike! trek 4300 wsd 2007 model

C • mtb? 5

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