Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: 007

In the 30 days ending Nov 30, 2008:

activity

time

miles

riding

16:22:16

Running

13:00:56

30.88

49.7

4025

Strength

1:00:00

kayaking etc

45:26

orienteering

32:00

swimming

30:00

0.62

(48:17)

1.0

(30:00)

Total

32:10:38

31.5

50.7

4025

averages - sleep:8.3

5:58

0:00

» now

Sunday Nov 30, 2008 #

riding (MTB) 5:58:50 [3]

Dayelsford 6hr cyclogaine with Kay. Nice day out in the forest and fields. Amazingly we made it back with a minute to spare, after a few mishaps along the way. Got to ride the scott dual suspension demo bike from work, very nice sompared to my steel horse. Only one (quite spectacular) stack!
6 hours went quick, only struggled in the last hour once my back started to ache.
Tired afterwards!

Saturday Nov 29, 2008 #

riding (commute) 30:00 [3]
slept:7.0

Friday Nov 28, 2008 #

Running 26:00 [3]
shoes: Nike structure- blue

Morningn run. Legs etc felt ok but v tired by the end. throat sore and cough, but head feels better.

riding (commute) 30:00 [3]

Thursday Nov 27, 2008 #

riding 30:00 [3]
slept:10.0

to/from work. Still felt really tired so no training even though I had half the day off.

Wednesday Nov 26, 2008 #

riding 30:00 [2]
slept:9.0

to/from work, slow, didnt feel good. slept in but still headache and sore glands again. and tired. iboprofen.

Tuesday Nov 25, 2008 #

riding (commute) 30:00 [2]
slept:8.0

to/from work
didnt go swimming because felt really bad all day, headache, glands, tired. went home and crashed.

Monday Nov 24, 2008 #

Running 29:00 [3]

Morning run with Sus in Carlton before breakfast at the bakery.

riding 50:00 [2]

to from Zoes for running with sus

riding 2:00:00 [3]

Boulevard to botanic gardens with Reubs. Felt tired to start but ok later.

Strength 30:00 [3]

pilates tape

Sunday Nov 23, 2008 #

Running 1:33:00 [3]
slept:9.0 shoes: Nike structure- blue

Hilly river run with Reuby, kept a nicesteady pace but felt sluggish and bad in the stomach.

Sunday Nov 16, 2008 #

Running (adventure race) 23:56 [5]
shoes: Innovate 'roc lite'

Kathmandu adv race at Lysterfield with Reubs. Run leg to start was very fast!

kayaking etc 24:30 [3]

riding (mtb) 43:34 [3]

awesome tracks!

Running 27:00 [3]
shoes: Innovate 'roc lite'

riding (mtb) 27:00 [3]

Running 25:00 [3]
shoes: Innovate 'roc lite'

riding (mtb) 22:52 [3]

kayaking etc 20:56 [3]

Saturday Nov 15, 2008 #

riding 30:00 [3]

Friday Nov 14, 2008 #

Strength 10:00 [2]

Tuesday Nov 11, 2008 #

Strength 20:00 [1]
slept:7.5

core stability

swimming 30:00 [2] 1.0 km (30:00 / km)

First swim of the summer!! and Id better get training if I want to be able to swim 500m in the ocean for the triathlon next weekend!!
Just a steady 1k with a few breathers, to ease me into it. Arms got tired pretty quickly. On the upside it was all bilateral freestyle and didnt feel too clumsy.

riding 30:00 [2]

To and from Fitzroy pool on the MTB.

Monday Nov 10, 2008 #

Running 12:00 [2]
slept:8.0 shoes: Nike zoom- red

Monday night run from Zoe's. Huge group tonight!
Simon set a couple of courses:

orienteering 15:00 [5]
shoes: Nike zoom- red

Sprint course around Carlton gardens, lots of controlls and lots of detail on the map (every light pole!). Good fun, ran hard.

orienteering 17:00 [4]
shoes: Nike zoom- red

Sprint around Melbourne uni. Found many passage ways and even whole gardens that I'v never seen before! Really great sprint area, made a little more tricky at the end because it was getting dark, especially in the tunels!

Sunday Nov 9, 2008 #

Running 1:10:00 [3]
slept:9.5

PM run around the river after a long day studying. Feeling lethargic to start with but settled into a steady pace aftet 10mins. Felt ok, bit tired toward the end but legs felt good.
Nice to have some fresh air and brain chillout time too :)

C • Well done in Bright, and go... 3

Saturday Nov 8, 2008 #

riding (MTB) 1:15:00 [3]
slept:7.5

Evening on the single tracks upstream in Sherwood forest. Great fun and a great break from study. Lacking confidence a bit to start with in the wet but sped up a bit after. Is it a bit sad to say that a weed infested forest with some dirt tracks is one of my favourite places in Melbourne? Well it is :)

Friday Nov 7, 2008 #

Running (AM) 30:00 [3]
slept:8.0

Morning run along the river. Legs felt pretty good, not really tight or tired and i think i have some new muscles. Had to cut it short for the toilet.

Thursday Nov 6, 2008 #

riding (PM) 1:15:00 [3]
slept:7.5

Evening ride along the Boulevard with Reubs. The bike felt very comfortable to ride, being a bit shorter, adn so light! atill needs a few adjustments (seat a bit higher)

Wednesday Nov 5, 2008 #

Note
slept:9.5 (rest day)

rest day- didnt even ride my bike to uni! Bit tired still.
Legs are a little tight but not as much as I expected- ITB and calves esp right side. PM massage and good stretch.

Tuesday Nov 4, 2008 #

Running (Mt Buffalo) 1:40:00 [4] 10.4 km (9:37 / km) +1200m 6:06 / km
slept:8.0 shoes: Innovate 'roc lite'

Another really cool run. It started quite steep and I was struggling to go very fast, but I had a second wind after about 60mins- the flattened a bit and went through really cool steep granite terrain with great scenery and I was feeling pretty good after my caffineted gel! I thought I was closer to to finish than I was so was running hard to make 90mins, then found out there were still 2ks more than I thought so was going for 100mins which I made. I was racing with a guy who overtook me at the beginning and I caught later. Legs were feeling ok towards the end, compered to Mt Hotham.
Sooo good to finish all three runs and pretty much run the whole way! I didnt really imagine I could do it- 50ks with almost 4ks vertical!!

C • New Bike? 3

Monday Nov 3, 2008 #

Running (Mt Hotham) 2:31:00 [3] 15.3 km (9:52 / km) +1420m 6:44 / km
slept:8.0 shoes: Nike structure- blue

This was painful. The first few ks were pretty gentle even with a few downhill sections, then it kicked up pretty steep for the next hour or so. My legs were so sore I was just shuffling up the hill. A small flat section in the middle got the legs stretching out a bit more and I sped up for a bit. The last steep section up to the edge of the tree line was brutal, it started pouring and was really too steep for me to run, and I the powerbar I had eaten was threatning to make a reappearence. Walked for about 15mins, but once above the treeline I was just keen to finish and managed to run pretty fast over the last few ks. Didnt quite make it under 2:30
Totally clouded over at the top, I couldnt even see the people right in front of me.
Enyoyed the hot soup infront of the fire in the steamy hut at the finished.

Sunday Nov 2, 2008 #

Running (Mt Feathertop) 1:54:00 [4] 12.0 km (9:30 / km) +1405m 6:00 / km
slept:7.5 shoes: Nike structure- blue

Mount Feathertop run. I started with Jo but fell behind after about 10mins and settled into a solid pace on my own. It was a steady uphill all the way but mostly runable. I never needed to walk more than 5 steps at a time. I didnt know how far the finish was and had a few false hopes but it was much higher than I thought, we finished right up in the clouds! The last 20mins was steeper but I managed to run pretty strongly, spurred on by the awesome surroundings, the top was totally clouded over, windy, really steep on both sides and a few patches of snow. So worth it to get to the top!!

Running (DOWN Mt Feathertop) 1:20:00 [3] 12.0 km (6:40 / km)
shoes: Nike structure- blue

Run/walk back down. Couldnt believe how far up we had come! Started ok but after about 30mins my quads were feeling shot and feet pretty sore. Just really wanted to be down!
Sat in the creek after till my feet felt numb!

Saturday Nov 1, 2008 #

Event: Bright Alpine Four Peaks

Note
(rest day)

rest day but working

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