Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: bun

In the 31 days ending May 31, 2009:

activity

time

miles

running

19:26:57

14.88

23.94

orienteering

7:58:34

Stretching

4:50:00

Strength and Conditioning

3:30:00

riding

1:21:03

terrain running

30:03

Total

37:36:37

14.88

23.94

[1-5]

32:46:37

averages - rhr:1.0E9

2:00

0:00

» now

Sunday May 31, 2009 #

running warm up/down 15:00 [3]

to the start, twas a long way up!

orienteering 1:15:00 [4]

at glendale (rocky, thick, steep in places)
hummmmmmmmm
well.

i think i've officially been demoted to blue courses again.
:(

C • ha! 5

Stretching 10:00 [0]

Saturday May 30, 2009 #

running warm up/down 15:00 [3]

orienteering 20:00 [3]

control flow exercise before the event
goodness me, i havent orienteering in yonks!

orienteering 39:41 [5]

event at...somethingsomething (cant remember!)....went hard, made eon start 2 mins after me for pressure.
was all good except for numero 8, which was in the wrong spot so i spent AGES looking for it. grr...
but felt good and was smooth etc. :)

Note

cracked pepper vita-weats are the best :D
(thanks nomi!!)

Strength and Conditioning 30:00 [2]

core stuff

Stretching 10:00 [0]

calves feel good :)

Thursday May 28, 2009 #

Note

no time for training, have to go wreak some havoc while im still officially a child
:D

C • HAPPY BIRTHDAY BUN!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! 10

Strength and Conditioning 30:00 [2]

i want to go to sleeeeeep...

C • Happy b'day 4

Stretching 10:00 [0]

Wednesday May 27, 2009 #

running 1:14:56 [3]

from the back of stomlo, through narrahbundah hill, then home
twas ok, wasnt feeling very fast

Stretching 10:00 [0]

calves have been behaving lately :)

Tuesday May 26, 2009 #

running intervals 1:06:34 [5]

inervals @ stomlo greeeeen track
twas good :)
except for a strange man with two pitt bulls...he was scary

C • calves?? and how was the ph... 7

Stretching 10:00 [0]

stretching + massage + exercises from physio

Monday May 25, 2009 #

riding 40:00 [3]

ride around red hill looking at the mansions whilst waiting for eon to finish school :)

Note

we got another letter about swine flu at school today requesting we stay at home for a week if we have just returned from a trip
overseas....note to bridget: dont babysit!!

C • hmmmmmmmmm sounds like a plan 4

Strength and Conditioning 30:00 [2]

Stretching 10:00 [0]

eon wont stop making these crazy bird noises....its driving me iNsAnE!!

C • hey... 3

Sunday May 24, 2009 #

running long 1:50:02 [4] 19.81 km (5:33 / km)
ahr:155 max:180

went:
1/2 up stomlo -> 1/2 down stromlo -> up stromlo -> down stromlo -> up stromlo -> down stromlo -> home!
calves were bad for the first hr, had to stop quite afew times to do special massage thing (which makes them better!) but then they were fine :)
wanted to make it hilly, so twas a pretty tough run...im exhausted now....

oh, and i thought my calves would be horrible today, so i didnt go to the cockies long run :(

Stretching 10:00 [0]

Saturday May 23, 2009 #

running warm up/down 10:00 [3]

orienteering 37:00 [3]

school selection race. felt fine at the start but my calves gradually got tighter and tighter...so i could hardly run by the end....

i am SO sick of my hurty calves!!!
:'(

Stretching 10:00 [0]

stretchhh and massage

i have investigated calf soreness and think it could be cuz of "internal pressure in the calf, which doesnt allow blood to get into the muscle."
so i have to relax the whole muscle, and i found a heap of massage type things to do to 'relieve the pressure'....
but im still going to the physio!

Friday May 22, 2009 #

running 1:16:16 [3]

yahhh
this was so fun! :)
got dropped at the back of stromlo and ran home, via narabundah hill.
was abit stiff from yesterday so wasnt going very fast...but still enjoyed it :D

Stretching 10:00 [0]

vastus medialis is sore.....

Thursday May 21, 2009 #

running warm up/down 17:32 [3]

long warm up & run throughs etc

running race 16:19 [5] 4.13 km (3:57 / km)

ASC xc at stromlo. horrible conditions - windy and a little bit of rain :S
went out really hard cuz i was feeling good, but was dead by the first lap (~2km)....held on though and ended up 1st :)
time was a little slow....

C • nice work bun :) 13

running warm up/down 8:45 [3]

really slow warm down before the presentations....calves were very tight!!!

running 45:05 [3]

easy run at stromlo (second trip of the day...)
twas goood :)

Stretching 10:00 [0]

Wednesday May 20, 2009 #

running 30:09 [3]

easy run cuzzz tomorrow is ASC xc and i want to run well...
felt abit blahhh

Strength and Conditioning 30:00 [2]

core stuff

Stretching 10:00 [0]

my sternocleidomastoid is sore!
:S

C • sternocleidomastoid 2

Tuesday May 19, 2009 #

running intervals 1:06:28 [5]

yaaaaaaaahhh
no calf pain!
:D
:D

Stretching 10:00 [0]

stetching + brutal massage!

Monday May 18, 2009 #

Stretching 10:00 [0]
(rest day)

was going to go for an easy ride but i have a mountain of homework on my desk that will take me 10 years to finish....

C • ... 3

Sunday May 17, 2009 #

running warm up/down 15:00 [3]

orienteering race 59:02 [5]
(injured)

ACT long
gooood until number 4 when my calves started to tighten and they just got worse and worse from there on. they were so bad i was considering pulling out but just continued very slowly :(
will definately see a physio :(

C • poor thing :( 2

orienteering 32:00 [2]

collecting controls as a very late warm down...

Stretching 10:00 [0]

Saturday May 16, 2009 #

Event: SILVA National Orienteering League

running warm up/down 25:00 [3]

orienteering race 15:15 [5]

sprint at CIT
was alright...didnt feel too great physically. just felt abit out of control at the start and only really got into it in the last few controls...
also took the slow route to #2
calves tight :(

running warm up/down 25:00 [3]

orienteering race 25:50 [5]

felt better physically for this and navigation was alright. still could have been almost 1.5 mins faster i think. just was abit hesitant and wasnt watching my compass enough on some
calves CANED!! :'( :'( :'(

Stretching 10:00 [0]

Friday May 15, 2009 #

Stretching 10:00 [0]
(rest day)

good stretch and massage :)

canberra is freeeezing!

Thursday May 14, 2009 #

running intervals 49:00 [4]

easyish intervals around black mtn for a change :)
felt ok...could feel my calves getting sore towards the end....
grr
i hope they behave this w/e :S

Stretching 10:00 [0]

some semitendinosus stretches :P

Note
rhr:1000000000

I'm a big noob noob
Ian is cooler than me

C • ..... 6

Wednesday May 13, 2009 #

running 50:28 [3]

at stromlo, no time for BL.
felt really good, except my calves were so tight they were absolutely cannnning :'(
maybe i can employ eon to give me a massage....

C • excuses... 9

Stretching 10:00 [0]

massage = painnnnnn

Tuesday May 12, 2009 #

running intervals 1:03:00 [5]

did 5 x 1km on the pretty green track at stromlo :)
wasnt feeling particularly good, but twas a tough session!! specially since the last 500m is slightly uphill.

there were lots of yellow diggers around stromlo....digging the chairlift :P

Stretching 10:00 [0]

calves are extremely tight. i think i need a massage!

Monday May 11, 2009 #

running 30:21 [3]

ez recovery round stromloooo

Strength and Conditioning 30:00 [2]

we had 5 hrs (!!!) of testing at school today, so i have a headache the size of..............something massive :S
my brain wont work!

C • the size of.... 36

Stretching 10:00 [0]

Sunday May 10, 2009 #

running 1:24:10 [3]

got dropped at the back of stromlo then ran up it and then home.
cut it short cuz i was feeling so horrible, my whole body was aching :(

i have no idea whats been wrong with me this weekend :S

C • food baby??? when ever i... 8

Stretching 10:00 [0]

i think eon has gone crazy....he's running around making strange loud noises....
:S

Saturday May 9, 2009 #

riding 41:03 [3]

ride to and from stromlo

running 38:00 [4]

w/u + xc + w/d

fricking s***
dont want to talk about it

Strength and Conditioning 30:00 [2]

Stretching 10:00 [0]

Friday May 8, 2009 #

Note
(rest day)

t i r e d . . .

had a really bad sleep last night cuz i kept having nightmares :(

C • nightmares 2

Stretching 10:00 [0]

Thursday May 7, 2009 #

orienteering intervals 55:27 [4]

cockies intervals around ANU
my headlight was hopeless - i couldnt see the map or where i was putting my feet, unless i put my head in a weird position.
so it was abit difficult to run hard....
twas fun though :) :)

Stretching 10:00 [0]

i just realised,
eon comes back home tomorrow :D

Note

george is a WORM!

C • hear hear! nah i luv ya ge... 4

Wednesday May 6, 2009 #

running 1:16:01 [3]

steady run through stromlo then narrabundah hill then home :)
felt bad at the start, then good, then bad again then really good at the end!
haha.

Stretching 10:00 [0]

OH!
we located miff: she is at some mans house, cuz he found her out at stromlo last night. so she is alive and well :) :)
s i l l y puppy....

C • phew! 10

Tuesday May 5, 2009 #

running warm up/down 35:00 [3]

longish warm up and down cuz my chosen hill was awhile away from the carpark

terrain running hills 30:03 [5]

at stromlo, was actually on a very rough single track going up near the top...so i thought it was more like terrain running.
did 3 x 5min30sec hard up it
twas tough, but fuuunn :)

Note

we have lost miff....somewhere in the vicinity of stromlo
:( :( :(
poor miffles

C • OH NO!! 2

Stretching 10:00 [0]

havent found miff yet
:'(

Monday May 4, 2009 #

running 31:13 [3]

easy rec run on narrabundah hill.
i had a quadruple free at school today. it was sooooo sweet :D

Strength and Conditioning 30:00 [2]

Stretching 10:00 [0]

calves are still super tight, no matter how much i stretch them :S

Sunday May 3, 2009 #

running warm up/down 15:00 [3]

orienteering race 1:10:52 [5]

eurghhhhhh.........
no comment :(

Stretching 10:00 [0]

calves are super duper tight.

Saturday May 2, 2009 #

running warm up/down 15:00 [3]

orienteering race 48:27 [5]

screwed number 1 so shannon caught me, and i kept seeing her for the rest of the course. nav was sooooo messy, i think i only spiked about 2 of them :S
but i still really enjoyed it, tis such a good map :)

Note

i was naughty and did no stretching today.....me and george were too busy killing dinosaurs :D

Friday May 1, 2009 #

running intervals 1:02:38 [5]

did 2 x 1km then 3 x 800m on the pretty green track at stromlo :)
achilles was fine (?!?) so worked really hard - thought i was going to throw up at the end :S
intervals are so satisfying :)

C • Nice 2

Stretching 10:00 [0]

calves are tighttttttt

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