Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Pwatts

In the 30 days ending Apr 30, 2009:

activity

time

miles

Running

4:48:49

34.04

(8:29)

54.78

(5:16)

Orienteering

16:21

2.35

(6:58)

3.78

(4:20)

Total

5:05:10

36.39

(8:23)

58.56

(5:13)

1:02

0:00

» now

Wednesday Apr 29, 2009 #

Running hills (Terrain) 49:12 [4] 6.22 km (7:55 / km)
ahr:167 max:191

Did a 5 min warm up then 8 200m terrain hills. Each hill went for about 1:30 up and a bit less on the jog down. I ran between two large powerpoles and tried to take the straightest route. This happened to be over rocks, jumping holes, through small trees and even weaving through some old scrap metal at the end. To get back down there is just a track a bit to the side so i can just jog down that.
Had a 4 min jog to the next hill. Here i did 5 x 280m hills. These werent through terrain just on a grass/ mud track. Each hill took around 2min to get up then i had a 2.30 jog back down as a rest.
5min warm down at the end

Tuesday Apr 28, 2009 #

Running hills 9:00 [2] 1.35 km (6:40 / km)

Went to do some hill sprints. managed a warm up and then one hill. on the way down the hill i rolled my ankle. It hurt alot so i limped home and iced it. still tender to walk on

Monday Apr 27, 2009 #

Note
(rest day)

Bit tired after the weekend, not fully over my cold but its almost gone

Sunday Apr 26, 2009 #

Running long (Terrain) 1:02:58 [4] 10.19 km (6:11 / km)
ahr:181 max:196

Long run at pittwater. I tried to run over all the sanddunes i saw, some are really big and steep. After 30 mins turned around and came back along a different part of the map, over bigger hills in pine tree terrain. God its physically running through this area

Saturday Apr 25, 2009 #

Running race 16:06 [5] 4.16 km (3:52 / km)
ahr:189 max:201

Corss country race at the domain. It'd be raining over night so the tracks were all super muddy, i could have done with wearing off-road shoes for grip instead of Asics nimbus with no tread. I spent the first K of this run trying to get around all the slower people infront of me which was hard on small single tracks where i had to dart through the trees to the side. After 2k the race went from all down hill to all uphill. Straight away i started overtaking people, as did PatS and poodle- must be an orienteer thing. bit muddy by the end of this race. Had fun though

Friday Apr 24, 2009 #

Running tempo 19:11 [5] 4.4 km (4:22 / km)
ahr:187 max:198

Went to do the fiddlers. I was going pretty good but i was forced to stop with 600m to go due to a huge stitch. I had been fighting it off for a while but it finally hit me and i couldnt do anything about it. It's a shame cause i was going for a good time

Wednesday Apr 22, 2009 #

Running 29:49 [3] 5.87 km (5:05 / km)
ahr:165 max:188

Really sick and the weather was cold, probably shouldnt have gone for this run. I had planned on doing an hour run but i was getting really cold. after about 20mins i was coughing and spluttering alot. eventually i was just happy to get home and get warm.

Sunday Apr 19, 2009 #

Note
(sick)

way to sick to compete at st helens. From the look of the results just finishing was an achievement. but i just felt like shit after the sprint so i went home instead.

Saturday Apr 18, 2009 #

Orienteering race (NOL Sprint) 16:21 [5] 3.78 km (4:20 / km)
ahr:193 max:205

Sprint event in launceston. I've been sick since thursday so i wasnt really fit for this at all. I''ve spent alot of time lying in bed coughing and blowing my nose in the past few days. This run was hard physically cause of my cold/flu thing. Made two few 10-15s errors in the first 5 controls then had a shocking route choice to my 6. Kurt caught me at 6 and that made me switch on cause i didnt want him to overtake me.
Rest of the race i was switched on, hit controls well and made good route choices. Also never let Kurt get infront of me