Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: jools

In the 31 days ending Jan 31, 2016:

activity	#	time	miles		km		+m
Step into Life group	13	14:00:00	17.8		28.64
run	8	4:35:21	30.14	(9:08)	48.51	(5:41)	150
Bushwalk	1	3:31:07	10.56	(19:59)	17.0	(12:25)
Total	20	22:06:28	58.5		94.15		150

3:31

0:00

» now

Sunday Jan 31, 2016 #

run 51:31 [3] 8.85 km (5:49 / km)
shoes: Mizuno greens

First run in the rain for AGES! Ran with the boys at no. 7 after our promised tryout on Neil's new map was withdrawn due to the weather and how the ink would run more than we would.
Despite that disappointment it was an absolute joy to run in the rain; it's such a big relief.

Saturday Jan 30, 2016 #

Step into Life group (powerflex) 1:00:00 [3]

Another nice stretch session.

Thursday Jan 28, 2016 #

Step into Life group 1:00:00 [3]

Tone up with lots of body weight work, as well as hand weights.

Wednesday Jan 27, 2016 #

Step into Life group (Cardiomax) 1:00:00 [4] 5.0 km (12:00 / km)
shoes: ASIC gel pulse 7

I think my running shoes are hurting the toes on my right foot. Inside the shoe at the toes it is quite rough inside, and I have been wondering why my toes have been so sore. Tonight's session included fartlek running in games, followed by street and oval running at the end.

Tuesday Jan 26, 2016 #

run 42:22 [3] 7.44 km (5:42 / km)
shoes: ASIC gel pulse 7

Nice run around the two reservoirs this morning with Andrew and Nigel. Bit of a debacle afterwards; realized I had the wrong car key with me and was effectively locked out of the car. Nigel very kindly drove me home to get my spare key and took me back to no. 7 res. Said goodbye to Nigel then realized I'd left the head lights on this morning and the battery was flat! Thankfully I had the phone; tried to ring Neil, but he was too busy (playing golf), so rang Judy, who was still in bed but came out to help jump start the car. Today is my friends appreciation day - thank you! (and there's a public holiday to boost my gratitude - gotta love a holiday!)

Monday Jan 25, 2016 #

Step into Life group (Fitness evaluation) 1:00:00 [4] 3.0 km (20:00 / km)

Arrived wearing my old runners with no orthotics. The time trial was 2 km (9:25) and then we did all the other usual tasks. I varied it with stage 5 planking, and nearly got to 16 sprint reps, but only finished 15. Managed 35 shoulder presses with 2x 5kgs and 38 weighted squats.

Sunday Jan 24, 2016 #

run 36:30 [3] 6.0 km (6:05 / km)
shoes: ASIC gel pulse 7

Jog at no. 7 Rez with Neil late in the day. Did a different loop.

Saturday Jan 23, 2016 #

Bushwalk (Mt Macedon) 3:31:07 [3] 17.0 km (12:25 / km)

Lovely walk on a cool misty mountain. Did the loop via Mt Towrong up onto, around and down the mountain with Judy.

Thursday Jan 21, 2016 #

Step into Life group (Tone up) 1:00:00 [4]

Body eight and hand weight session. Hard - jelly arms!

Wednesday Jan 20, 2016 #

Step into Life group (Cardiomax) 1:00:00 [4] 5.42 km (11:04 / km)
shoes: ASIC gel pulse 7

Attended the early morning session, as I have the day off work today and there's stuff to do later in the day. Today's session included about 6 X 200m sprint intervals. Hard but good session.

Tuesday Jan 19, 2016 #

run 28:17 [3] 5.0 km (5:39 / km)
shoes: ASIC gel pulse 7

Early morning run up and down the creek. Was feeling a bit frustrated at missing the tone up session last night to attend a meeting..

C • We wondered 2

Saturday Jan 16, 2016 #

Step into Life group (Cardiomax) 1:00:00 [5] 8.5 km (7:04 / km)
shoes: ASIC gel pulse 7

Distance includes 1.5km warm up around the lake once and the same distance as the cool down. 5.4km was interval work (600m, 500m, 400m, 300m, 200m, 100m, then equivalent recoveries. It was hard.

Step into Life group (Powerflex) 1:00:00 [2]

Stretchy, Pilates, yoga session.

Thursday Jan 14, 2016 #

Step into Life group (Tone up) 1:00:00 [4]

Hand Weights and body weight exercises. Hard session!

Monday Jan 11, 2016 #

Step into Life group (Tone up) 1:00:00 [4]

Tough tone up strength training session.

Sunday Jan 10, 2016 #

run 49:42 [3] 6.8 km (7:19 / km) +150m 6:35 / km
shoes: ASIC gel pulse 7

Ran with Neil and Andrew up onto the ridge from no. 7 and back down following subtle Spurs. Nice early morning exercise...

Saturday Jan 9, 2016 #

Step into Life group (Powerflex) 1:00:00 [2] 1.5 km (40:00 / km)
shoes: ASIC gel pulse 7

Lovely stretch session in a big group this morning, in the shade, followed by coffee with the gang. The distance jogged was a warm up.

run 22 [3] 3.5 km (6 / km)
shoes: ASIC gel pulse 7

Jogged to Powerflex from home.

Friday Jan 8, 2016 #

run (Lunchtime) 24:20 [3] 3.9 km (6:14 / km)
shoes: ASIC gel pulse 7

Lunchtime run in Castlemaine; office to the bot gardens, around the flat part of the gardens and back to the office for a shower.

Wednesday Jan 6, 2016 #

Step into Life group (cardiomax) 1:00:00 [3] 5.22 km (11:30 / km)
shoes: ASIC gel pulse 7

Street run tonight with the group. Most of the out route was up hill; just the end was downhill. The back route was of course mostly down hill after a shorter uphill section at the start.
Stopped and walked with a colleague for a while. My time was 32 minutes.

Monday Jan 4, 2016 #

Step into Life group (tone up) 1:00:00 [4]

Tough tone up session.

Sunday Jan 3, 2016 #

run 42:17 [3] 7.02 km (6:01 / km)
shoes: ASIC gel pulse 7

Ran at Crusoe/No.7 with Nigel and Andrew. This was a gentle 'get back to training' run with a lot of chatting / solving problems happening at the same time.

Step into Life group (Powerflex) 1:00:00 [2]

Nice stretch for glutes & hip flexors, abs work and dynamic balance work.

« Earlier | Later »