Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: OJ

In the 7 days ending Sep 1, 2013:

activity

time

miles

Running

7:43:08

59.03

(7:51)

95.0

(4:53)

2590

Surveying

4:00:00

Circuits

50:00

Track session

25:00

4.35

(5:45)

7.0

(3:34)

140

Running Drills

10:00

Total

13:08:08

63.38

102.0

2730

[1-5]

9:08:08

averages - sleep:8.1

3:10

0:00

» now

Sunday Sep 1, 2013 #

10 AM

Running race 2:15:08 29.0 km (4:40 / km) +1200m 3:52 / km
slept:7.5

Exterminator, managed a new record of 2.00.08. Pretty happy with the race and the time but a tiny bit disappointed to be 9 seconds too slow. I had a hunch that sub-2 was do-able and it was, but remained elusive. Great conditions today, got all the right lines and nice to get a bit of positive feedback after a month of trying to rebuild the fitness ready for some autumn racing.

C • Nice 2

Saturday Aug 31, 2013 #

9 AM

Running 15:00 [1] 2.0 km (7:30 / km)

Down to Parkrun with the Buggy and around the park a bit supporting Jenny.

3 PM

Running 45:00 [2] 9.0 km (5:00 / km) +150m 4:37 / km

Loxley run for the first time in a while. Taking it easy and feeling awkward after a day off.

Circuits 10:00 [1]

Friday Aug 30, 2013 #

10 AM

Surveying 2:00:00 [0]
slept:8.0 (rest day)

Came to the conclusion that I need a rest. Took the day off but it was such nice weather that I had to go for a couple of hours up at Parkwood.

Thursday Aug 29, 2013 #

10 AM

Running 1:00:00 12.0 km (5:00 / km) +300m 4:27 / km
slept:8.0

Up to Parkwood and back for some surveying. Did a couple of laps of the bike track before running home in 8.28, 8.10 with 2 mins recovery. Thought I had run as hard as I could on both, don't know what I was playing at on the first one.

My feet are sore. Not anything specific, just sore and a bit stiff. They're not too bad running but bad when I put weight on them the rest of the time. It's been a few days, bit weird.

Surveying 2:00:00 [0]

C • you'll 1

C • When you say... 5

10 PM

Circuits 10:00 [1]

Wednesday Aug 28, 2013 #

1 PM

Running 50:00 [2] 10.0 km (5:00 / km) +250m 4:27 / km
slept:8.0

IW via Parkwood, tired legs after last night but otherwise moving OK.

4 PM

Running 48:00 [2] 10.0 km (4:48 / km) +170m 4:25 / km

HFW. Due to lack of imagination I retraced my steps, winding the thread in as I went.

9 PM

Circuits 10:00 [1]

Tuesday Aug 27, 2013 #

10 AM

Running 30:00 [2] 6.0 km (5:00 / km) +160m 4:25 / km
slept:8.0

7 PM

Track session 25:00 [5] 7.0 km (3:34 / km) +140m 3:15 / km

Km efforts on the Myers Grove bike track. 3.12, 3.12, 3.14, 3.17, 3.14, 3.13 off jog 200m recovery. Feeling alright but a bit off the pace, long time since I have done a proper speed session. Bit of a headwind on the uphill and dodging bikes every so often but otherwise pretty fast conditions, so no excuses. Need some more of this, I could do with working out where 500m is so that I can do something other than kms.

C • Run to time? 5

Running Drills 10:00 [3]

Running 30:00 [2] 6.0 km (5:00 / km) +80m 4:41 / km

10 PM

Circuits 10:00 [1]

Monday Aug 26, 2013 #

10 AM

Running 50:00 [3] 11.0 km (4:33 / km) +280m 4:02 / km
slept:9.0

Run around the forest roads at Gilling taking in as much up and down as possible. Nice to roll out the miles looking at the forest but not having to plunge into it and felt strangely good after a fairly flat couple of days. Got a sore throat in the arvo which might explain it.

9 PM

Circuits 10:00 [1]

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