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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: fletch

In the 7 days ending Apr 4, 2009:

activity # timemileskm+m
  cycle2 4:17:30 72.08(3:34) 116.0(2:13)
  paddle1 2:20:00 12.83(10:55) 20.65(6:47)
  run3 1:59:08 8.08 13.0
  Windtrainer1 1:00:00
  Orienteering1 20:1014 /18c77%
  Total7 9:56:48 92.99 149.6514 /18c77%

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Saturday Apr 4, 2009 #

Orienteering race (NavDash Minim Cove) 20:10 [5]
spiked:14/18c shoes: Asics 3000

Hmmmm. What to take out of this race. Felt like I was running well from the start, but made three large blunders, one of them rather catastrophic and lost a total of 3 minutes over 3 legs. Almost everything else I spiked and felt like there was a bit less hesitation generally (small issues on 9 and 11). Lacked motivation after dropping over 2 minutes at 4, but was clearly still running fast enough to win. Ah well. Next time. Eventually my brain and my legs will operate at the same speed and I'll get it all right.

run warm up/down 10:00 [3] 2.0 km (5:00 / km)
shoes: Asics 3000

Solid warm-up. Felt oK. Calves a bit tight from beach run yesterday.

Friday Apr 3, 2009 #

run (sand) 1:01:09 [3]
shoes: barefoot

Same as usual. Gonna switch to runnign the dune trails next term to avoid complete boredom. VMO tired and a little sore in the last 15 minutes.

Thursday Apr 2, 2009 #

Windtrainer 1:00:00 [4]
shoes: Avanti Blade

Same as last week
1-2-3-4-5-6-5-4-3-2-1, 1 minute recoveries. Never felt particularly strong. Mind-numbingly boring. Will have to vary things a bit more or I will go crazy. Maybe I should spend some of the school's PE budget on some spin DVDs...

Wednesday Apr 1, 2009 #

cycle (commute) 57:30 [3] 29.0 km (1:59 / km)
shoes: Avanti Blade

Struggled pretty bad for the first half, then got going a bit and enjoyed being pushed to work by the tailwind.

cycle (commute) 1:15:30 [1] 29.0 km (2:36 / km)
shoes: Avanti Blade

Wasn't really looking forward to the ride home given the wind. Started off slow and uninspired and got more and more so as it progressed. Amazingly not quite my slowest ride home ever. Certainly one of the laziest. Too many more of these and I'll have to stop logging commutes.
If I don't feel a bit more inspired for the windtrainer session tomorrow I may have to have a day off on Sunday... or earlier... (but preferably not saturday - I've got some carboshotz to win.)

Tuesday Mar 31, 2009 #

run intervals 27:59 [5] 8.0 km (3:30 / km)
shoes: Asics 3000

4 x 2km at City Beach Oval, 5 minute recovery. Based on last week's session I set myself the target of 7 minutes per rep, which I thought would be pretty challenging given how windy it was, still I was pretty dark after doing the first rep in 7:11, and it felt hard. Fortunately, as with last week, it was just a symptom of inadequate warm-up, as I did the next 3 much better (although I had serious doubts about being able to do the 4th rep at the end of the second)

7:11
6:58
6:54
6:56

At that happy stage like early 2003, where I feel like I'm running pretty strongly and I'm expecting to improve every session.

run warm up/down 20:00 [1] 3.0 km (6:40 / km)
shoes: Asics 3000

Note

Oh well, so much for the gradual upward trend in training hours. Did 39 seconds less training in March than I did in Feb. Should have run those intervals tonight a bit slower :)

Big differences were that this month I wasn't forced to commute to work for 6 or seven consecutive workdays, and I really did get into a good routine after the 6hr rogaine. For someone who has hardly ever trained more than 4 times a week it's a bit weird to go 3 weeks without a rest day. Pleasingly, my knee feels better now than it did at the start of the month.

All that's left now is to gradually reintroduce some long stuff. Haven't done any since school started.

**EDIT** Looked at Tooms' log. Apparently we warmed up/cooled down slower than last week, so I got my time after all :)

Monday Mar 30, 2009 #

cycle (commute) 59:15 [3] 29.0 km (2:03 / km)
shoes: Avanti Blade

Running a bit late afte rEsther decided that the end of daylight savings meant it was time to get up at 5:50am. Pretty average ride in. Almost made it to the staff meeting in time...

cycle (commute) 1:05:15 [3] 29.0 km (2:15 / km)
shoes: Avanti Blade

Oh so tired.

Sunday Mar 29, 2009 #

paddle 2:20:00 [3] 20.65 km (6:47 / km)
shoes: Spirit PRS plastic

A paddle of many parts. Started at Banks and did the usual to Garrett Rd and back. Felt strong in the wind for the first 20 minutes, but very up and down after that. Chased madly after a ctuise boat at about the 70 minute mark and just got across to its wash, then misjudged angles and how much of a ride I was going to get and promptly fell in. This finally galvanised my will to continue back past Banks, in theory just to the cuaseway and back, but I stayed on the Burswood side of the river, so by the time I got to the cuaseway, I thought I might as well continue round Heirisson Island... which of course was much bigger than the idealised picture in my mind. Still didn't feel too bad when I finished, but by the time I got home, had half a packet of rice crackers and most of a jar oa salsa, some icecream and some cordial and headed for bed it was nearly 11pm and the early wake-up for Monday morning commute didn't seem terribly appealing.

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