Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: biddy

In the 31 days ending Jan 31, 2018:

activity	#	time	miles	km	+m
run	21	19:17:58	71.36	114.85	1000
Strength and conditioning	6	2:45:00
orienteering	4	1:51:41	6.15	9.89
NETBALL!	2	1:10:00
stretching	4	1:05:00
walking	1	40:00
Pilates/Yoga	1	25:00
Total	28	27:14:39	77.51	124.74	1000

2:10

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» now

Wednesday Jan 31, 2018 #

stretching 10:00 [3]

Also ab exercises

run 27:00 [3]

Ez run.
This was actually Orienteering but I have a prescribed rest day so just jogged around

Tuesday Jan 30, 2018 #

stretching 10:00 [3]

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

Morialta run
6xhill reps up the fire track.
Felt good as I got going.
Then... we ran down deep view! What a change indeed.

Monday Jan 29, 2018 #

run 1:03:00 [3] 8.5 km (7:25 / km)

Harriers- back into it.

Back was ok! Bum was twingy

500,100,400,100,300,200,100 x 2

stretching 20:00 [3]

Logging this to make sure I do it

Sunday Jan 28, 2018 #

run 15:00 [3]

Warm up and down

orienteering 19:52 [3] 3.6 km (5:31 / km)

Anu sprint. Goals for this one was to be more observant and to take better route choices.

I think my routes were good cause I actually took time to plan them which probably did slow me down but practising this was more important today.
I was trying to be more observant as well but didn’t do that so well because the higher hedges were hard to see the track entrances.
I will work on that next time.

Saturday Jan 27, 2018 #

run 12:53 [3] 3.0 km (4:18 / km)

Yah! Faster than the beginning of last year! By 20 seconds. Good start even with a sore back. Actually felt fine so should have gone for a 48/50 lap rate.

run 35:00 [3]

Warm up and down

Note

Mental note did recovery today
1min hot
4min cold
2min jogging normal heat

Repeat x 2

Then did stretches.

I am doing my physio stretches religiously and I am feeling better already.
10x push-ups three times a day
Hamstring raises flexed and I flexed x10 three times a day

orienteering 15:50 [3] 2.99 km (5:18 / km)

Orana school sprint. Goals for today was plan ahead. WAs tricky to do because of the short little controls and the one I stuffed up was 10 because I couldn’t find the little corridor and ran into the wrong spot. So next time I need to be more obersvant.

I think my goal was 90% successful but I did get a bit rushed in the head with the short controls.
Tomorrow’s goals in observation and best routes.

run 10:00 [3]

Friday Jan 26, 2018 #

orienteering 19:52 [3]

Ooooook a lot to work on.
Positives- I got around the course with out much back pain or bum pain.
I wasn’t that fatigued but was probably from not running hard.
Things to work on (remember how to do)-
How to push myself
How to plan ahead
How to flow through a control.
How to speed up again out of a control.

run 25:00 [3]

Warm up

run 10:00 [3]

Warm down

run 20:00 [3]

Warm up and down

orienteering 19:07 [3] 3.3 km (5:48 / km)

At Bruce ridge. Felt much better physically than this morning so that’s a plus.
Goal for this session was to just to increase my speed to full speed after each control.
That was it... simple and I manage to achieve that pretty well. Feels good to achieve goals.

Wednesday Jan 24, 2018 #

run 10:00 [3]

Warm up

orienteering 37:00 [3]

This was a night Orienteering course at North Adelaide. Back was a bit twingy and had to stretch it.

Tuesday Jan 23, 2018 #

run 55:00 [3]

Ez at morialta

C • Oi 2

Monday Jan 22, 2018 #

run 45:00 [3]

16x100m

stretching 25:00 [3]

Hamstrings, glutes, back. Then some ab work

Sunday Jan 21, 2018 #

run 1:16:00 [3] 11.5 km (6:37 / km)

Bandicoot run! Not to hard but pushed on the hills.

NETBALL! 40:00 [3]

Saturday Jan 20, 2018 #

run 22:47 [3] 5.0 km (4:33 / km)

Bleeeuuggggggghhhhhhhhhhhhhhhjjjjjjjahrhejjbxhdhdjsjehrbdadjdjsjdjshit.

run 15:00 [3]

Warm up

Pilates/Yoga (Yoga) 25:00 [3]

Friday Jan 19, 2018 #

run 32:00 [3]

BBA. It was 28 when i started but I ran to the creek and it felt like it was in the teens. Sooo amazing.

C • Valleys 7

Thursday Jan 18, 2018 #

Strength and conditioning 10:00 [3]

Too hot to do anything when your minimum is 27

Third day of laziness

Wednesday Jan 17, 2018 #

Strength and conditioning 25:00 [3]

Tuesday Jan 16, 2018 #

walking 40:00 [3]

I started to run but Simon kept walking soo it turned out we were walking. We spent the time figuring out the 9 letter word to these letters. YYPHSIORC

I figured it out before Simon and he was cross.

C • And the answer is? 7

Monday Jan 15, 2018 #

run 51:00 [3] 7.3 km (6:59 / km)

Harriers training- we did 13x200m with decreasing recoveries.
Back a bit stiff after and my calves were a bit sore.

Sunday Jan 14, 2018 #

run 1:40:40 [3] 16.2 km (6:13 / km) +500m 5:23 / km

Yumigo trail run at Cleland this time. I felt pretty good and came 8th. Julia won! Ian came 7th.

NETBALL! 30:00 [3]

Back to netball. We won.

Saturday Jan 13, 2018 #

run 25:10 [3]

Easy run. I have the cleans trail run tomorrow.

C • Cleans = Cleland? 3

run 10:00 [3]

Warm up and down.

Friday Jan 12, 2018 #

Strength and conditioning 20:00 [3]

Last day in brisbane.

I’ve enjoyed my rest and will get back into tomorrow

Wednesday Jan 10, 2018 #

Strength and conditioning 1:00:00 [3]

Stand up paddle boarding. I tried to do some yoga moves at the end. Some what successful

C • Which moves? 3

Tuesday Jan 9, 2018 #

Strength and conditioning 30:00 [3]

Strength circuit down at the river. BBA

Sunday Jan 7, 2018 #

run 2:10:00 [3] 18.8 km (6:55 / km) +500m 6:06 / km

Ummmm we went up heather spur or some name like that and then along to the unnamed spur and then down the steep spur to the river. We then swam across the river and walked back up the other side. Then we found ninjas in a ninja camp.
I had a head ache from the 4km mark and felt pretty rubbish up the hills.

C • Heathy Spur 2

Saturday Jan 6, 2018 #

run 30:00 [3] 5.25 km (5:43 / km)

Foot was surprisingly ok this morning but was feeling a bit sore on all the rough stuff on the track so didn’t do the full Mona session. Did 90,60,30,15,90,60,30,15

Friday Jan 5, 2018 #

Strength and conditioning 20:00 [3]

Haha yeah I tried. Top of foot crunched playing cricket. I have no regrets but I may not be running tomorrow.

Thursday Jan 4, 2018 #

run 1:05:00 [3]

14x60sec hill reps. All were consistently 60sec to top and 10seconds to line.

Wednesday Jan 3, 2018 #

run 1:39:28 [3] 17.0 km (5:51 / km)

Fitzy’s hut run. I did this faster by 6mins and I did 300m longer.

Didn’t run with anyone this year. Only Ed from Britain came the same way as me but he was ahead and waited for me at the intersections.

Tuesday Jan 2, 2018 #

run 20:00 [3]

BBA doing a run through warm up.

run 25:00 [3] 3.2 km (7:49 / km)

Warm up

run 32:00 [3] 5.0 km (6:24 / km)

4x 1km reps and 2x 500 reps

Started at 4:06 but then decline rapidly to average 4:30. Couldn’t push it and my form was fading. I did the two 500m much better.

run 17:00 [3] 1.5 km (11:20 / km)

Warm down

Monday Jan 1, 2018 #

run 22:00 [3] 4.0 km (5:30 / km)

Easy run at falls. Feeling a bit stressed today with all the travel and accomodation problems but ok now

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