Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: biddy

In the 31 days ending Jan 31, 2017:

activity	#	time	miles		km		+m
run	25	21:40:43	119.0		191.51
Strength and conditioning	9	7:05:00
orienteering	10	6:12:59	28.82		46.38
cycle	1	2:20:08	14.29	(9:48)	23.0	(6:06)
NETBALL!	3	2:00:00
Pilates/Yoga	2	2:00:00
plyometrics	1	55:00
Total	29	42:13:50	162.11		260.89

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Tuesday Jan 31, 2017 #

Strength and conditioning 1:00:00 [3]

run 57:00 [3] 8.6 km (6:38 / km)

Morialta run. Felt quite good :)

Monday Jan 30, 2017 #

Strength and conditioning 10:00 [3]

Rest day. Very tired.

I also went for a walk in the evening when it was cool.

Sunday Jan 29, 2017 #

run 1:00:00 [3] 8.5 km (7:04 / km)

Very slow run. Very tired from yesterday and the last three days and couldn't put much more in.

NETBALL! 40:00 [3]

Saturday Jan 28, 2017 #

orienteering 17:00 [3] 3.02 km (5:38 / km)

Leg 1
Sprint relay training at Mt Barker. I was in a team with Alyce and I was first. I was off the pace from the start and took longer route choices to avoid the creek (which was a black line and people crossed it) anyway, it's training.

orienteering 18:45 [3] 3.37 km (5:34 / km)

Leg 2

Just cruised through this one

Note

I am very grateful for being put into the high performance squad again, however I have been saying this for the past 4 years... I am not in Qld anymore. Please stop putting my state as QLD. As much as I love qld and everything they did for me as a junior, I am no Longer associated with the Cyclones and ugly gully.

C • SA for the win. 3

orienteering 53:00 [3] 6.0 km (8:50 / km)

Sand dune training!!!! At goolwa beach. Was actually really good and I navigated alright

Friday Jan 27, 2017 #

orienteering 36:10 [3] 6.2 km (5:50 / km)

Night o number 2! 28 people showed up to wadmore park for night o and we were told we could only run on tracks which made it more interesting.

run 5:00 [3]

Warm up

Thursday Jan 26, 2017 #

run 1:31:50 [3] 12.5 km (7:21 / km)

Marion coastal trail run. Soo many stairs and no seals.

The ocean and views were wonderful though. Fantastic day out for a run

run 15:00 [3] 2.0 km (7:30 / km)

Warm up and down

orienteering 15:54 [3] 3.09 km (5:09 / km)

Adelaide 3-days event- night o event 1!
This was in Belair and was heaps fun. It was a mass start and everyone he different courses but similar loops. Jack was on my tail the whole time so I had to run quite fast.

Wednesday Jan 25, 2017 #

Strength and conditioning 1:10:00 [3]

No running today as I want to rest my back and hip flexor that have been getting a bit twingy

Tuesday Jan 24, 2017 #

Strength and conditioning 20:00 [3]

Did some strength and stretch from home. I am tired and need to take an easier week me thinks. I need to rest my back and my hip flexor

run 54:00 [3] 8.0 km (6:45 / km)

6x1min reps at Morialta

Monday Jan 23, 2017 #

plyometrics 55:00 [3]

Jumps and squats etc. spent about 15mins at the end stretching which was goooooood

run 50:00 [3] 7.0 km (7:09 / km)

14x200 with rests decreasing from 90 to 15 taking off 5 seconds each time. Was suppose to do 17 but my form was getting sloppy and I have a weird strain in my hip flexor

Sunday Jan 22, 2017 #

run 1:15:00 [3] 12.0 km (6:15 / km)

Long run at bridgey. I pushed from 2km and managed a good pace to 10.5km. So it was quite hard for me to keep up but I think I did alright :)

NETBALL! 40:00 [3]

Saturday Jan 21, 2017 #

orienteering 1:07:00 [3] 7.5 km (8:56 / km)

Orienteering training at pewsey vale. I enjoyed my rest from yesterday and felt much better today. I was more focused as the start but just lacked confidence and aggression in the bush. I am hoping to increase this before tassie.

run 18:00 [3] 2.0 km (9:00 / km)

Warm up

Friday Jan 20, 2017 #

Note

I feel like shit. Muscles soreness, extremely tired, very moody, lack of motivation. I couldn't sleep till 2am last night as my legs were very restless.

What have I done to myself?

Thursday Jan 19, 2017 #

Strength and conditioning 45:00 [3]

run 38:50 [3] 7.0 km (5:33 / km)

I had a goal to do the noopeet loop in 33mins. I broke. I feel rubbish and my legs stopped working. I think I over heated and at 5km I just couldn't run anymore. I finish this run 1 hour ago and I still feel floppy.

C • cooked 3

orienteering 15:00 [3]

Sprint punch training

Wednesday Jan 18, 2017 #

run 15:00 [3]

Warm up for sprint training

orienteering 19:40 [3]

Ok so turns out it wasn't sprint training, it was communication training. We had pairs and we both had phones and one map. One person ran out with their phone and no map and the other person stayed back to explain where to go with the map. It was hard. I was with Kate and she went out first. I'm not very good at explaining to other people where to go and we got very confused at one point and then I went out and I got very confused at one point. Annnnyway... Kate and I came last. Yah!

Strength and conditioning 1:00:00 [3]

Hand stands! And hand stand push ups

C • Really push ups standing on your head? 4

Tuesday Jan 17, 2017 #

Pilates/Yoga 1:00:00 [3]

run 42:00 [3] 6.0 km (7:00 / km)

Morialta training with 8x30 sec hill reps

Monday Jan 16, 2017 #

Strength and conditioning 1:00:00 [3]

run 42:00 [3] 6.0 km (7:00 / km)

Intervals at harriers. It was hot so they cut the training to only two sets. It was 100,200,300,400x2

Sunday Jan 15, 2017 #

run 1:10:00 [3] 10.5 km (6:40 / km)

Not a very long run but it was steep. Started at cleland and ran the wine shanty track , then up to lofty on waterfall gully. I hate that track. Anyway we got to lofty and then back down the really steep track to sprigg road and back to the cars. So pretty.

run 9:59 [3] 2.3 km (4:20 / km)

Undies run. Stefano organised us to run this for the pre- tour down under event. We ran the loop the cyclists do later. Angus came second. I think I was 4th girl.

NETBALL! 40:00 [3]

Saturday Jan 14, 2017 #

run 10:00 [3]

warm up

orienteering 24:30 [3] 3.5 km (7:00 / km)

time to control 11.

training at Para Wirra. Middle course that Stefano Set. I was not focused at the start and did a really stupid error. I pulled myself off the line because of the creek I found... I dunno. I need to be more focused at the first control.

orienteering 31:00 [3] 4.0 km (7:45 / km)

time to the finish. There were no controls stands for the next controls and I totally stuffed around trying to find the control feature. I think I did an extra 1km at number 13 haha.

Friday Jan 13, 2017 #

Strength and conditioning 40:00 [3]

orienteering 25:00 [3] 4.6 km (5:26 / km)

Orienteering at Athelstone. Felt quite good tonight.

Thursday Jan 12, 2017 #

orienteering 25:00 [3]

Labyrinth orienteering at Belair. I only did 8/12

run 41:00 [3] 6.5 km (6:18 / km)

4x1km reps up the valley and then down the valley. Times were varied and it was hot.
5:01, 4:22, 4:55, 4:14

Wednesday Jan 11, 2017 #

Pilates/Yoga 1:00:00 [3]

We did a lot of these today

via GIPHY

C • Aww...don't you just love corgis! 1

run 18:00 [3] 2.5 km (7:12 / km)

Warm up and down

orienteering 25:00 [3] 5.1 km (4:54 / km)

Sprint orienteering at West lakes. I felt rubbish and could t be aggressive all. I planned ahead well.

Tuesday Jan 10, 2017 #

Strength and conditioning (Pump) 1:00:00 [3]

run (Hills) 1:05:00 [3] 9.5 km (6:51 / km)

At morialta. Feeling ok but I thought I would feel a bit better after having yesterday off. We did our warm up which I was slow on and then we dos 8x1min hills on the fire track. My best ones were 4/5 the rest were rubbish. I have to learn to push myself harder.
Then warm down back.

Sunday Jan 8, 2017 #

run 1:25:00 [3] 12.5 km (6:48 / km)

I hadn't intended to do anything longer than this today as I didn't want to be tired driving back to Melbourne. I was very slow getting up to Mt McKay, but I didn't stop which was good. Took the bush back down the mountain and then down the road. Found the water tank and ran around the aqueduct back to the bowl and back home.

Saturday Jan 7, 2017 #

Note

I am the best

run 57:00 [3] 9.0 km (6:20 / km)

MONA intervals out at langfords gap. I have never done these before and was unsure if I could get back to the same spot in 10mins. Turns out I did it exactly to the line I started from. Sooooo that was weird.

Friday Jan 6, 2017 #

cycle 1:50:00 [3] 18.0 km (6:07 / km)

I rented a bike as it is our rest day and rode out to Mt McKay. It was awesome up there and it felt really magical because I was listening to LOtR audio book on the way. I took the vortex trail back down and fell off twice into the bushes but nothing bad.

photo 12F1339B-E7FA-4268-9410-980D62194C12.jpg

cycle 30:08 [3] 5.0 km (6:02 / km)

One more ride on the bike before I returned it. Did two more trails and called it quits. Time for coffee and spa.

run 20:00 [3] 3.1 km (6:27 / km)

Everyone went off for a recovery run which was suppose to be 8km. I was not feeling up to that so I went for a really slow sight seeing 20mim. Saw trout, fledgling Currawong and the food store. Also according to someone, I didn't make it to the aqueduct. My Garmin tracking says otherwise ;)

photo 80E68771-1328-4392-AFE4-B09A9CD746D7.png

C • according to someone 1

Thursday Jan 5, 2017 #

run (Hills) 55:00 [3] 8.0 km (6:53 / km)

2km warm up and 1500m warm down.

13x60Sec10sec hill reps

Wednesday Jan 4, 2017 #

run 1:45:05 [3] 16.71 km (6:17 / km)

Long run to fitzy's hut which was actually called Kelly's hut when we got there. The run there was quite good and I was doing 5:20km but I realised my legs did not like the hill into the hut at all and I slowed way down. We then went out to the east track and followed the poles back. Took it easy but I was happy to run with Jacob, Lanita and Nicola back. Oh and we found Jim along the way.

C • it's only Kelly's hut cause... 1

Tuesday Jan 3, 2017 #

run (BBA) 37:00 [3] 5.0 km (7:24 / km)

Up to a "lookout"

run 1:03:00 [3] 10.0 km (6:18 / km)

6x1km reps along the aqueduct. Steady pace and not too fast with 1min rest. Tired to 90sec rest at 5and 6. Times were 4:24, 4:29, 4:35, 4;40, 4:42, 4:35.

Tired now

Monday Jan 2, 2017 #

run 30:59 [3] 5.3 km (5:51 / km)

Yah! Easy run along the aqueduct to the reservoir and back. Yeah the air is thin.

The girls don't like cricket as much as I do

photo 9CD8D3A8-F018-440B-A2DB-08B23995B9B4.jpg

C • Bikes 5

Sunday Jan 1, 2017 #

run 1:10:00 [3] 11.0 km (6:22 / km)

I feel like I should log my km better this year. Long run at Bridgewater. A little muggy but nice temp.

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