Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: candyman

In the 7 days ending May 14, 2006:

activity

time

miles

Running

4:55:55

37.66

(7:52)

60.6

(4:53)

Orienteering

43:00

3.23

(13:18)

5.2

(8:16)

Total

5:38:55

40.89

(8:17)

65.8

(5:09)

averages - sleep:6.5

1:48

0:00

» now

Sunday May 14, 2006 #

Running warm up/down 30:00 [2] 5.0 km (6:00 / km)
shoes: Nike Zoom Elite

Warm up for Half marathon and then VERY slow cool-down after

Running race (Half Marathon) 1:18:25 [5] 21.1 km (3:43 / km)
shoes: Nike Zoom Elite

Tried to sit on the Scotty train but then Just Matthew came flying past at 5k and Scotty pushed on. From 8k was running by myself but kept up running solid 3'45 k's. The Endura gels were magic, really helped me keep pushing right through. Super happy to finish strongly, struggled a little bit on the second last km running over commonwealth bridge but apart from that kept running at around 3'45 pace the whole way.

Splits

1 km 3'43
2 km 3'29
3 km 3'41
4 km 3'36
5 km 3'41 - 18'11 (18'11)
6 km 3'31
7 km 3'42
8 km 3'44
9 km 3'43
10km 3'45 - 36'39 (18'28)
Halfway - 38'41
11km 3'49
12km 3'45
13km 3'44
14km 3'31 (with some uphill? what the?)
15km 3'46 - 55'16 (18'37)
16km 3'48
17km 3'49
18km 3'44
19km 3'42
20km 4'01 - 74'23 (19'07)
21km 3'40
21.0975km - 1'18'24 (39'43)

C • Legs 5

Saturday May 13, 2006 #

Note
slept:9.0

Feel much better today though it was hard to get out of bed for work, if I turn the legs over this arvo and have a good nights sleep hopefully I will be firing for the half tomorrow

Running tempo 30:00 [3] 7.0 km (4:17 / km)
shoes: Brooks Adrenaline - 2 pairs

Trying to wake myself up after a couple of slow days, 10 min w/up 10 min at half marathon race pace, 10 min relaxed. Felt pretty good, if anything a valuable mental exercise to feel better before the race tomorrow.

Friday May 12, 2006 #

Note
slept:4.0

Only 4 hours sleep last night as I was finishing off writing up an assignment, feel ratshit but will try to get out for a jog after work.

C • Didn't run, looks like I'm tap... 2

Thursday May 11, 2006 #

Running warm up/down (Fitsense Coaching) 30:00 [1] 5.0 km (6:00 / km)
shoes: Brooks Adrenaline - 2 pairs

Warm up, drills and cool down

Running intervals (Fitsense Coaching) 20:00 [4] 3.0 km (6:40 / km)

4 x 200m run throughs (fast) then 12 minutes of hill sprints on short steep hill.

Wednesday May 10, 2006 #

Running 30:00 [1] 5.5 km (5:27 / km)
shoes: Brooks Adrenaline - 2 pairs

Most of the way up Mt Rogers then back down, felt pretty flat. Think my immune system has been working a bit since I had flu shot on Sunday.

Running warm up/down 17:30 [1] 3.0 km (5:50 / km)
shoes: Nike Zoom Elite

Warm up and cool down for night orienteering intervals

Orienteering intervals (night orienteering) 43:00 [4] ** 5.2 km (8:16 / km)
shoes: Nike Zoom Elite

Great session organised by Grant around the Old Parliament House precinct of Canberra. Felt heaps better than this morning so hopefully my immune system is getting back to normal. Held back a bit because I haven't been feeling great and racing the half marathon on Sunday. Greenie was flying and even looked at his map sometimes, could be a bolter for the Australian Sprint Champs if he decides to go over to Perth.

C • Miss Jones 3

Tuesday May 9, 2006 #

Note

Was planning on heading to the AIS track to do a session with half-way's group but fell asleep for 3 hours instead.... hmmm not a good sign I think I could be suffering a bit after flu shot on Sunday.

Monday May 8, 2006 #

Running warm up/down (Fitsense Coaching) 30:00 [2] 6.0 km (5:00 / km)
shoes: Brooks Adrenaline - 2 pairs

It was frigging cold this morning

Running intervals (F) 30:00 [3] 5.0 km (6:00 / km)
shoes: Brooks Adrenaline - 2 pairs

3 x 1.3k plus 1 x 1k with the Fitsense group

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