Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: biddy

In the 31 days ending May 31, 2007:

activity	#	time	miles	km	+m
orienteering	13	10:08:29	38.03	61.2		48 /	50c	96%
run	14	4:34:59	8.76	14.1
cycle	3	1:38:00	11.18	18.0
cardio	1	1:00:00
squash	1	40:00
swimming	1	10:00
Total	25	18:11:28	57.97	93.3		48 /	50c	96%
[1-5]	25	17:23:13

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Thursday May 31, 2007 #

run intervals 20:00 [3]

did 5 sets of 200m which were about 40seconds each and then 8 sets of 70m which were roughly 15sec each
was pretty easy, didnt push myself that hard but kept it steady and above talking level.

suppose to do a 60min run today, but i dont know how im going to do that as im at uni all day and then babysitting... and running this morning was not an option! maybe a 11pm run will do me good... :S

C • late night training 8

run 40:00 [3] 6.0 km (6:40 / km)

ended up bailing on uni so i could get back for a run before babysitting -
this includes 5 min warm up. so the run was around 6km around brisbane forest park with dave. it got quite dark and scary fast.

Tuesday May 29, 2007 #

run warm up/down 8:15 [0]
shoes: asics kayano

warm up for the big load of training today

cycle 21:00 [2] 5.0 km (4:12 / km)

orienteering 24:00 [3]
shoes: asics kayano

did a course by map memory where i had to use distance estimate and direction. estimate was pretty good, my direction was a bit off.

run intervals (mt cootha) 30:00 [4]
shoes: asics kayano

did 1,2,3,3,2,1 and then 3 hill runs with 1min rest in between.

Monday May 28, 2007 #

run intervals 30:39 [4]

800-2.59
800-310
400-1.26
300-56
200-36
100-20
all with 1 min break in between. i was suppose to do 4 reps of 800 but i was not allowed concidering ive never done that much before.. i reckon i could of done it.

Sunday May 27, 2007 #

Note

For those that are interested... i want to do some granite training down at stanthorpe on at least one of the days for the qb3 day. If anyone is interested, like schools people and cyclones, let me know and i'll see what we can do. also tell me what days you would like, it can be a two day or one day trip and maybe hit up liz bournes cottage again?? any one interested?

C • stanthorpe 30

squash 40:00 [2]
(rest day)

played squash today, first time in 4 years it was good fun, i beat will hehehehe. now ive had my 3 rest days tomorrow starts the INSANE INTERVALS!!

C • intervals at uni or are these ... 8

Saturday May 26, 2007 #

run warm up/down 16:17 [1]
(rest day)

i cant believe i missed the training this morning. i have never slept in through an alarm before!!.. so i went for a 16min run cause i have been extreamly tired lately

C • yay bridget 2

Friday May 25, 2007 #

run warm up/down 10:00 [1]

early morning recovery run, followed by lots of stretching, not going to do much but that today. also i wore the new tights finally that ian and julz gave me and theya re awesome!

Note
(rest day)

Thursday May 24, 2007 #

run warm up/down 10:00 [0]
shoes: asics kayano

orienteering race (sprint) 20:50 [4] 3.5 km (5:57 / km)
shoes: asics kayano

weiiiiiird sprint. we ran around a mental hospital!!! and the patients kept asking me things on the course. it was kinda cute and weird at the same time. was really tired and not fast, but was well focused.

Wednesday May 23, 2007 #

run warm up/down 17:00 [1]
shoes: asics kayano

this was sooo cold.

orienteering long 1:10:00 [4] *** 7.9 km (8:52 / km)
spiked:12/12c shoes: jalas flx

Best run ever!, spiked all controls and pushed it really hard. was about 5-7mins behind venessa and that blew me away!!! belinda did well too.she was making me run hard. talked to me self alot on the course and also had my goal of looking for the attack point before the next control, did that on all of them.worked really well to talk and point on a course. also snickers = good

Tuesday May 22, 2007 #

orienteering 1:00:00 [4] 5.7 km (10:32 / km)
shoes: jalas flx

4 1kmish courses, set in a middle distance style at gunmble pinnacles. had to race another person that would be on a similar but different course to yours. did well on them i think. juts a few over estimating and a little hesitation on the last. 5min runs in between.

orienteering 20:00 [0]

mapping training, had to map in whehter the treees were rocks or cliffs or mounds... if that made any sense. was good, i got %50 right and %50 almost right.

Monday May 21, 2007 #

run warm up/down 17:00 [1]
shoes: asics kayano

short run in the morning

Sunday May 20, 2007 #

orienteering long 1:24:00 [3] 7.0 km (12:00 / km)
shoes: jalas flx

had brilliant navigation up until 5, then lost heaps of time on 6 trying to cathc up time... stupid. wasted about 10mins..grrr the rest were absolutly brilliant. need to work on getting back to focus after a mistake

Saturday May 19, 2007 #

Event: Aust. JWOC Trials

orienteering race (middle) 36:49 [4] 4.7 km (7:50 / km)
shoes: jalas flx

ummm spiked everyone but 3 i think.. was a bit iffy running out of contorls which was not good since the legs were short. Need to work on attackpoint leg and exit route

Thursday May 17, 2007 #

orienteering 32:00 [1] 3.4 km (9:25 / km)
shoes: asics kayano

did the short course and very slowly jogged it. just wanted to have one more run before i go away.

Tuesday May 15, 2007 #

orienteering (bush sprint) 21:50 [4] *** 2.3 km (9:30 / km)
spiked:11/11c shoes: jalas flx

clives training- did a bush sprint. didnt do it again like i was suppose to cause i didnt want to be tired

run warm up/down 15:00 [1]

warmed up before
and warmed down after and went to 3 controls

run hills 7:00 [3]

did three hills-
walked the first one
ran 1/3 of the second one
and 2/3 of the last one.
pretty good considering i was told not to run hills

Sunday May 13, 2007 #

run (/walk) 16:33 [2] 2.5 km (6:37 / km)
(injured) shoes: asics kayano

ran for about 10 mins then stopped to walk and stretch out my leg and walked for 3 and then ran hard on the way home.

cycle (mtb) 1:05:00 [3] 13.0 km (5:00 / km)
(injured)

went for a ride with ian around mt cootha, i had to walk up some hills that i usually ride up cause it was putting strain on my leg

Note

i need a lift to the airport on friday, for all those ppeople that are on the same flight as me. the one thats leaving at 3:15 or seomthing on virgin?? can anyone help? :D

Saturday May 12, 2007 #

orienteering 23:00 [3] *** 2.7 km (8:31 / km)
spiked:11/11c (injured) shoes: jalas flx

jogged around the orange 2 course and walked some of it, also found a whole bunch of kids out there lost so i helped them too. they had no clue. My leg felt a bit twitchy out there but the physio reckons it will be good by monday :D

schools team looks good this year!

Friday May 11, 2007 #

swimming 10:00 [0]

can walk on the leg now and much of the pain is gone.looking good

cycle 12:00 [2]

calf was a bit sore but it felt good after

Thursday May 10, 2007 #

Note
(injured)

calf still not good, unable to walk normally

Wednesday May 9, 2007 #

Note
(injured)

was gonna go to body pump tonight but woke up and my calf was in the worst pain ever... so now i cant walk very well..maybe i might be able tomorrpw

C • calf 5

Tuesday May 8, 2007 #

orienteering (bush sprint) 50:00 [4] 5.6 km (8:56 / km)
shoes: jalas flx

did a 2.8km bush sprint at gap creek. the rule was that we had to do it twice before clive did it once. first lap was 27mins couldnt find three very well... then next lap was 23min and still couldnt find 3.

C • 3 5

run hills 5:00 [5]

did two hill reps cause my calf was killing me
100m
1st- 31sec
2nd- 29sec

Monday May 7, 2007 #

run (map run/recovery run) 12:15 [3] 2.0 km (6:08 / km)
shoes: asics kayano

took a map from the middle distance champs at cascades and ran the short 1.5km w55as course. did it in the time i thought i would run it there.
have been feeling a bit run down today so i dint run for long cause it hurt

C • you silly duffer 1

Sunday May 6, 2007 #

orienteering race 58:51 [4] *** 6.5 km (9:03 / km)
spiked:14/16c shoes: jalas flx

stuffed up 3 so i really pushed 4 and 5 as they were the longest legs.. felt good after that soo pushed till the end. never felt soo fast on a course ever 2nd so was pleased

Saturday May 5, 2007 #

orienteering race 22:22 [4] 2.9 km (7:43 / km)
shoes: asics kayano

felt like i made really good route choices but i hestitated and had poor control flow.

orienteering race 42:57 [4] 4.4 km (9:46 / km)
shoes: jalas flx

screwed up the 1st 5 pretty badly so i was pleased that i could pick up my pace and get back into at 6. i was just running to fast without looking at what the control was on. ended up 5th even with that total screw around at the begininng

C • you gotta pump it up 2

Tuesday May 1, 2007 #

run 20:00 [3] 3.6 km (5:33 / km)
shoes: asics kayano

went for a fast, short run and the new shoes felt good

C • New Shoes 2

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