Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: O-ing

In the 30 days ending Nov 30, 2008:

activity	#	time	miles		km		+m				load
Running	5	3:06:09	20.41	(9:07)	32.85	(5:40)	186				77.1
Cycling	2	2:16:48	38.65	(3:32)	62.2	(2:12)	270				63.2
MTB Orienteering	2	2:02:07	18.64	(6:33)	30.0	(4:04)		16 /	17c	94%	85.5
Teering	2	1:19:43	8.14	(9:48)	13.1	(6:05)		12 /	14c	85%	35.4
Eccentrics	10	1:08:30									13.7
Water Running	1	15:00	0.62	(24:08)	1.0	(15:00)					4.5
Swimming	1	5:00									1.0
Total	16	10:13:17	86.46		139.15		456	28 /	31c	90%	280.4

1:48

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» now

Saturday Nov 29, 2008 #

Teering race (Metro Series) 35:25 [4] *** 6.1 km (5:48 / km)
spiked:12/14c (injured) (sick) shoes: Brooks Trance

Ellenbrook. Wasn't quite ready to start - was giving Aoife her milk bottle. The bike pram makes a good running pram, but dropped the card twice. Cath's idea of an MTBO map board on the handlebar is a good idea. Lost 2 minutes at 10 - should have known since I mapped the area that it didn't go through. Wouldn't have lost any time if I'd been going anticlockwise like I should have, being an ex track runner.

C • Just get Aoife to give directions 1

Eccentrics (Calf drops) 8:00 [1]

40 x 2

Tuesday Nov 25, 2008 #

Eccentrics 12:50 [1]
(injured) (sick)

watching Aoife in Kings Park

Running (Kings Park) 49:04 [3] 8.1 km (6:03 / km) +160m 5:31 / km
(injured) shoes: Brooks Trance

Sunday Nov 23, 2008 #

Cycling 1:24:30 [4] 46.8 km (1:48 / km) +120m 1:47 / km
max:160

Part of the GBR (from UWA to finish). Hadn't entered because of lack of training etc meant I would get nowhere near last years time of 2.46.29. Plus I wasn't happy that the results didn't give peoples start times last year, so it was pretty muddled (if you pay that much you should at least get a readable set of results).

Cycling 24:18 [3] 8.4 km (2:54 / km) +100m 2:44 / km

To, from

Saturday Nov 22, 2008 #

Water Running 15:00 [2] 1.0 km (15:00 / km)
(injured) (sick)

Teering (Metro Series) 44:18 [3] 7.0 km (6:20 / km)
(injured) (sick) shoes: Brooks Trance

City Beach. Farce. Queued up for a map from MTB Jen, she ran out, then tried Simmo, he ran out, then tried Tooms, and got one but then he ran out and told the others waiting try Jen or Simmo. Cath was one of them so I said I go with her. Meanwhile Sophie and Leida were mapless as well so Helen Post grabbed one off a newcomer group and gave it to them (PS the hooter went about now) and we had a discussion about who would go with who. As we were running off Tooms had another big map so I got it for Cath and we were on our way with a map each. Yaay!

Lost time at 5 looking for an X near to the new building site. Then lost time to 7 trying to cross white which turned out to be thick bush behind a fence. Then lost time after 7 and 8 (3 minutes) taking sand out of my shoes. Could have done a lot better here because there was zero navigation involved with 8 controls in a line, but went up and down foolishly. More white fight at 16, but didn't lose time.

Overall pretty slow, mainly on purpose because I wanted to see if slow running would wreck my achilles - I already know that fast running does. Seemed OK, but I was aware of it the whole way. Cold only appears a problem at night for some reason.

Thursday Nov 20, 2008 #

Running 42:05 [3] 7.5 km (5:37 / km)
(injured) (sick) shoes: ASICS Kayano 14

Wednesday Nov 19, 2008 #

Eccentrics 2:50 [1]
(sick)

Finally got Aoife's cold last night.

Tuesday Nov 18, 2008 #

Eccentrics 2:50 [1]

Running (Kings Park) 28:30 [3] 5.0 km (5:42 / km)
(injured) (sick) shoes: ASICS Kayano 14

Monday Nov 17, 2008 #

Eccentrics 2:50 [1]

Sunday Nov 16, 2008 #

Cycling (with trailer) 28:00 [3] 7.0 km (4:00 / km) +50m 3:52 / km
shoes: ASICS Kayano 14

Wanted to train today, but worried that Aoifes cold + jetlag + mild gastro-intestinal affliction = another 3 weeks off for me.

Note

PS - here are some AP Americans discussing HTFU with a guest appearance from Chopper Read.
http://www.attackpoint.org/discussionthread.jsp/me...

Friday Nov 14, 2008 #

Eccentrics 7:50 [1]

Calf Drops

Running 40:00 [3] 6.7 km (5:58 / km)
(injured) shoes: ASICS Kayano 14

Kolkata (Surda 9th-14th, back to Perth 15th)Took me 3 days to recover from the DOMS of the last run, so started this one a lot slower. Treadmill timed me out after 40. Achilles has been noticeable since the last run; I'm just going to have to HTFU.

C • Worked for me... 1

Swimming 5:00 [1]

Saturday Nov 8, 2008 #

Running (Treadmill) 26:30 [4] 5.55 km (4:46 / km) +26m 4:40 / km
shoes: ASICS Kayano 14

Park Hotel, Calcutta. Started quick and switched to 12kmh after 15 minutes. A little discomfort at 25 minutes so stopped. Otherwise good.

Eccentrics 7:50 [1]

Usual calf drops but with SOMS (hamstrings)

Friday Nov 7, 2008 #

Eccentrics 7:50 [1]

Usual calf drops

Thursday Nov 6, 2008 #

Eccentrics 7:50 [1]

Calf drops

Tuesday Nov 4, 2008 #

Eccentrics 7:50 [1]

Calf drops 3 x 25. Kolkata from yesterday.

Sunday Nov 2, 2008 #

MTB Orienteering race (ACT Champs) 1:18:00 [5] ** 19.0 km (4:06 / km)
spiked:10/10c

Long, Kowen E. Tough day, very hilly. Spent too long looking at route choice early - there wasn't much. The Animal caught me up by 8 minutes so I chose different after that. It didn't work.

C • Nice work today! 5

Saturday Nov 1, 2008 #

MTB Orienteering race (ACT Champs) 44:07 [5] *** 11.0 km (4:01 / km)
spiked:6/7c

Sprint Distance. Hmm. Sprinted from the start and then had a look at the map. The first 2 were up about 20 contours and that knocked the stuffing out of me. Mad a mistake on the long downhill leg and turned off 1 track too early. That escalated when I got to a gate that I couldn't see on the map (I thought the map said the track went straight on, but the terrain said the track turned right and a smaller track turned off a bit left and went through a gate). Anyway it took me another couple of minutes while standing still to work it out.

Note - Pretty Consistent. Another 4th place in an M21 Championship this year to add to 4th in WA Middle (Foot), 5th in WA Middle (MTBO) and 5th in WA Sprint (Foot)

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