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Training Log Archive: Olly

In the 28 days ending Feb 28, 2009:

activity	#	time	miles	km	+m
Run	9	5:49:29	27.15	43.7
Moutain Biking	4	4:19:00	32.62	52.5
Orienteering	3	2:14:25	10.31	16.6
Core and Strengthening	4	1:50:00
Windtrainer	3	1:45:00
Weights	1	20:00
Total	21	16:17:54	70.09	112.8

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Saturday Feb 28, 2009 #

Orienteering 23:00 [3]
shoes: Asics Gel DS Trainer 13

Sprint training at UC. Only did 2 exercises cause wasnt feeling too shabby and ITB was niggling a bit. Time includes w/u

Orienteering race (SRF Race) 37:50 [3] 6.0 km (6:18 / km)
shoes: Jalas Jukola FLX

Stromlo running festival orienteering race. Was feeling crap in the w/u but and it was pretty hot. Got through the first loop reasonably well and was catching lachy up. 2nd loop was starting to feel worse but got through it ok. Last loop I was dead and had Anna running the same pace as me for most of it but managed to find a bit of speed at the end and finished it off alright. Was 30secs outside of prized money.

Run 15:00 [3]

w/u with jimbo round the cross country track.

Friday Feb 27, 2009 #

Event: Stromlo Running Festival

Run 15:00 [3]

w/u

Orienteering (Night O) 46:40 [3] 6.0 km (7:47 / km)
shoes: Jalas Jukola FLX

Mass start night O loops race at Bluetts West. Took about 2km to get into it and ran reasonably solid after that. Managed to not see the last little loop on the map so ended up being dsq.

Wednesday Feb 25, 2009 #

Core and Strengthening 35:00 [3]

Usual ITB fixing sessions

Tuesday Feb 24, 2009 #

Run intervals 1:07:00 [4] 13.6 km (4:56 / km)
ahr:164 max:184 shoes: Brooks Racer ST 3

Intervals at St Lucia with Anna, Kirra, Markg and Jamie. Did 3X 2km with 3min jog recovery. First 2 were good, last one i got through the first km comfortably then head felt like it was going to explode and got dropped by markg. Times for 2km were 7.19, 7.31, 7.45. ITB alright.

Monday Feb 23, 2009 #

Note
(rest day)

Letting the legs recover from the weekend. Lots of stretching and ITB massaging.

Note

Finished 12th out of 33 riders yesterday, bout 8mins down. Happy enough with that

Sunday Feb 22, 2009 #

Moutain Biking race (Sunshine Series Rd 1) 1:02:00 [3] 14.5 km (4:17 / km)
shoes: Giant XTC 2

First round of sunshine series mtb races out at Gatton. First real mtb race so entered Mens C. Got a shit start cause i was stuck at the back of the pack behind C grade muppets. Probably went a bit too hard on first lap on the fire trails cause was hurting badly on the 2nd. Lots of technical singletrack and rock gardens. Not sure where i placed, will find out later when results are on the net.

Saturday Feb 21, 2009 #

Orienteering race 23:35 [3] 3.6 km (6:33 / km)
ahr:178 max:188 shoes: Brooks Racer ST 3

Park O at UQ. Stuffed round a bit looking for 2 and getting to 5 but didnt lose too much time. Was bout 30secs off simons time which was basically couple of seconds at a couple of controls in the last section. Still lacking pace in the middle section of these runs. HR was reasonably constant the whole race.

Orienteering race 1:50 [3] 0.5 km (3:40 / km)
shoes: Brooks Racer ST 3

Mini Sprint in the Great Court. Knockout race in pairs each doing the course in opposite directions. Raced Simon, couldnt see a flag near the end and got thrashed by bout 20secs. But then simon had mp'd so i thought i won and was through to the A final, but turns out i mp'd too so both got DSQ and went straight into the B final.

Orienteering race 1:30 [3] 0.5 km (3:00 / km)
shoes: Brooks Racer ST 3

B final rematch with Simon. Managed to get out of the blocks cleanly and was pretty even with Simon most of the way but then he got confused and lost 30secs which meant i got the B final win. So guess thats 1 all.

Thursday Feb 19, 2009 #

Core and Strengthening 25:00 [3]

Single leg squats, walking lunges and calf raises. Hard work

Wednesday Feb 18, 2009 #

Windtrainer tempo 35:00 [3]
ahr:133 max:151

On windtrainer. 5min w/u, then 30mins at 68-76% max HR.

Tuesday Feb 17, 2009 #

Run 56:07 [3] 11.6 km (4:50 / km)
ahr:166 max:189 shoes: Brooks Racer ST 3

4X 1km (2min rec) Intervals at UQ with Anna and Markg. Went a bit fast on the first one which meant the tank emptied quickly for the last 3. Ended up cruising the last one. Times were 3.09, 3.22, 3.48, 4.09.
17min w/u and w/d.

Monday Feb 16, 2009 #

Core and Strengthening 20:00 [3]

Single leg squats and walking lunges

Sunday Feb 15, 2009 #

Windtrainer intervals 40:00 [3]
ahr:126 max:172

10min w/u, 10X 1min hard, 1min recovery, 10min w/d. ITB got tight probably from sprinting on the bike.

Saturday Feb 14, 2009 #

Moutain Biking 1:20:00 [3] 20.0 km (4:00 / km)
shoes: Giant XTC 2

From macca's place to southbank, then round the course turning on controls, then from southbank to toowong station to save me 20c in train fares.

Wednesday Feb 11, 2009 #

Core and Strengthening 30:00 [3]

Lots of squats and lunges

Tuesday Feb 10, 2009 #

Run intervals 46:13 [3] 9.0 km (5:08 / km)
ahr:164 max:185 shoes: Brooks Racer ST 3

4X 1km reps 2min recovery at UQ with Anna, macca, markg, kirra, and jamie. Times were 3.19, 3.25, 3.29, 3.35 . Pretty happy with how this went considering lack of training due to the ITB problem. Time includes recoveries, w/u and w/d.

Note

Saw physio again today. ITB, glutes and hip flexor still tight so have to back off running for a while. Allowed to do 2 interval sessions a week. Have to do lots of strength work i.e ( squats and lunges). Gonna have to turn pro cyclist for the next couple of weeks.

Sunday Feb 8, 2009 #

Moutain Biking 1:12:00 [3] 18.0 km (4:00 / km)
shoes: Giant XTC 2

MTB ride at Daisy hill with Mat ryder , his mate, and macca. Was feeling reasonable on the climbs today

Saturday Feb 7, 2009 #

Run 56:03 [3]
ahr:163 max:180 shoes: Asics Gel DS Trainer 13

Run from bridgets place with macca. Physio said i'm only meant to be running 50mins max and no hills. Problem with running from bridgets there are a lot of hills. ITB tightened up last 20mins on the uphill but held together alright. Pushed reasonably hard up the hills.

Moutain Biking 45:00 [3]
shoes: Giant XTC 2

Putting out controls for todays Park O

Friday Feb 6, 2009 #

Windtrainer intervals 30:00 [3]

Intervals on the windtrainer. 10min w/u, 7X 1min hard, 6min w/d

Thursday Feb 5, 2009 #

Weights 20:00 [3]

Quads, glutes, calves

Wednesday Feb 4, 2009 #

Run intervals 44:55 [3]
ahr:164 max:183 shoes: Brooks Racer ST 3

30min Fartlek session up at the park. Lengths varied between 15-60sec with equal recovery. Felt really strong today and kept a really good pace up compared to previous weeks. Got right glute working as well which will help my ITB. Its a bit tight now though. Time includes w/u and w/d.

Tuesday Feb 3, 2009 #

Run 22:11 [3] 4.5 km (4:56 / km)
ahr:163 shoes: Asics Gel DS Trainer 13

From home round the X country loop and back. Testing out new heart rate monitor.

Monday Feb 2, 2009 #

Run 27:00 [3] 5.0 km (5:24 / km)
shoes: Asics Gel DS Trainer 13

Easy run to get back into some form of training. Did the x country loop at the park plus an extra lap of 1km hill loop. Calves still sore from last thursday but getting better. Didnt notice ITB at all.

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