Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: 007

In the 30 days ending Sep 30, 2009:

activity

time

miles

riding

16:59:00

Running

8:53:00

orienteering

1:59:00

Strength

1:00:00

Total

28:51:00

[1-5]

28:46:00

averages - sleep:7.9

2:24

0:00

» now

Wednesday Sep 30, 2009 #

riding (MTB) 1:25:00 [3]
slept:7.5

To uni and back along the Yarra single tracks. Nice to see the Yarra brown and swirling like a real river! Cant wait to get my new MTB...with suspension :)

Tuesday Sep 29, 2009 #

Running 40:00 [3]
slept:8.0 shoes: Nike zoom- red

Ran the bats loop in the evening. Calves still a little tight but much better after massage and stretching. Felt ok. Ran quite easy but tried not to plod.

Strength 5:00 [0]

knee stabilisation

Monday Sep 28, 2009 #

riding 1:00:00 [2]
slept:8.5

Rode from work to uni then home, then for a little ride with P around the river.
Calves realllly tight and sore.

Sunday Sep 27, 2009 #

Event: Victorian Long Champs (SILVA NOL)

orienteering race 1:23:00 [4]
slept:9.0 shoes: Innovate 'roc lite'

Not great! Didnt realise how slow I was running till Sus caught me towards the end, felt real tired worse than just unfit and has a stitch/cramp in my stomach WHOLE time, from warm up to warm down. Not sure what was going on.
Navigation was ok though I felt uninspired by the terrain and wasnt concentreating very well. A few small misses of 1-2 mins.
I have to learn to like spur gully, being faster would help!

Running 15:00 [2]
shoes: Innovate 'roc lite'

stitch the whole time too
calves really tight after, could barely walk after the drive back to melbourne. massage and stretch are in order!

Saturday Sep 26, 2009 #

Event: Australian Middle Champs (SILVA NOL)

orienteering race 36:00 [5]
slept:9.0 shoes: NB cross country shoes

Very nice orienteering! I felt more like I was training than racing as I started really early but enjoyed the terrain. Navigation was ok though wasnt concentrating that well and had a few small misses. Got a bit annoyed when I realised I was turning most of the SI units on and couldnt stop worrying that I hadnt registered on one of the earlier ones.
Physically felt tired and got an annoying stitch running down the hills.

Running warm up/down 25:00 [2]
shoes: NB cross country shoes

Long warm down running back to the start.
Had stitch warming down. Calves got quite tight by the end of the day I think because I was standing with my toes pointing downhill when I was on start duty. oops

Thursday Sep 24, 2009 #

Running 25:00 [3]
shoes: Nike zoom- red

Ran down to Kays.

Wednesday Sep 23, 2009 #

Running 40:00 [3]
shoes: Nike zoom- red

Ran fox's dam loop. nice in the rain!

Tuesday Sep 22, 2009 #

Running 30:00 [3]
shoes: Nike zoom- red

ran up at templewood after some horse riding with P. ran at trotting horsie pace. didnt feel great

Friday Sep 18, 2009 #

riding (commute) 1:05:00 [3]
slept:7.0

Back on the Boulevard.

Running 34:00 [3]
shoes: Nike zoom- red

Run along river/boulevard. Quads a bit tight to start and knee bit sore but loosened up after a short while and I felt quite good. Ran at quick pace but not too hard.

Strength 15:00 [1]

Thursday Sep 17, 2009 #

riding (commute) 25:00 [2]
slept:8.0

Rode to uni but left bike there and got the bus home as i forgot my lights and it was wet. Mistake!! the bus was horrible, full of wet people and soooo slooow.

Strength 25:00 [1]

Wednesday Sep 16, 2009 #

riding (commute) 50:00 [2]
slept:7.0

Road bike because i felt too tired to lug the beast in.

Tuesday Sep 15, 2009 #

Running 41:00 [3]
slept:8.0 shoes: Nike structure- blue

20mins warm up including 5mins of run thrus and drills. Intervals on the tunnell oval. Back along the river. Beautiful fresh morning! Feltl ok, need to stretch alot, itb tightened up after.

Running intervals 5:00 [5]
shoes: Nike structure- blue

10 x 30ish sec intervals with 30sec recovery. Kept the pace pretty even but it got harder.

riding (commute) 50:00 [2]

felt very tired riding in but zoomed home. quads a bit sore from this mornings run.

Monday Sep 14, 2009 #

Running (terrain) 1:00:00 [4]
slept:8.0 shoes: Nike structure- blue

Good training session! We ran on the hills by the river, up & down & up & down & up etc..mostly off the tracks- its quite good forest for terrain training (till the snakes come out). Ran with a chewton map and look turns doing legs. Ran quite hard too, the terrain and hills combo was good.

riding (commute) 50:00 [2]

Sunday Sep 13, 2009 #

riding (MTB) 2:00:00 [3]
slept:9.0

Rode with Reuben at Lysterfield lake park- it was beautiful riding in the damp eucalypt forest and the single track there is so fun!! Fast and twisty with just a few bumpy/loggy sections. Wrists got a bit sore by the end from acting as my suspension..I'm inspired to buy a MTB very soon.
We should really have done some orienteering training but this was lots of fun!

Friday Sep 11, 2009 #

Running 52:00 [3]
slept:8.0 shoes: Nike structure- blue

Loverly morning run in the sun! Ran a hilly loop around the river, keeping up a good pace and running just out of my comfort on the hills. Felt quite good!

riding (commute) 50:00 [2]

To uni and work. Battle through the wind!

Thursday Sep 10, 2009 #

Note
slept:4.0 (rest day)

Didnt feel up to much after the geo ball lastnight..

Wednesday Sep 9, 2009 #

Running (fartlek) 21:00 [4]
slept:8.0 shoes: Nike structure- blue

2x 90, 4x 60, 4x 30, 4x 15, finished with 1min hill.
Didnt feel very fast or powerful but tried to maintain good leg speed. Also tried to pick out hills for the fast bits.

Running warm up/down 17:00 [3]
shoes: Nike structure- blue

riding (commute) 50:00 [2]

Tuesday Sep 8, 2009 #

Running 58:00 [3]
slept:8.0 shoes: Nike structure- blue

River run. Felt really lousy actually after the first 20mins, bit queazy and tired and got a stitch. Maybe just the humidity. Hopefully feel better next time. Legs ok though bit ploddy.

riding (commute) 50:00 [3]

Monday Sep 7, 2009 #

Note
(rest day)

Sunday Sep 6, 2009 #

riding (MTB) 1:49:00 [3]
slept:8.0

MTBO event at Bostock. It was a scatter event and I set off without really thinking about where I was going to go. Had alot of fun riding but didnt really navigate much/well.

riding (MTB) 35:00 [3]

Collecting controlls as it was a MFR event.

Friday Sep 4, 2009 #

riding (commute) 35:00 [3]

From jozys to home.

riding (commute) 30:00 [2]

to uni/work on a bike which was much too small.

Thursday Sep 3, 2009 #

Running 22:00 [4]
slept:8.0 shoes: Nike structure- blue

Short run, wish I didnt sleep in and ran longer. Ran hard once I warmed up (didnt take long as it was 18degrees already!). Think i was dehydrated or something because I started felling dizzy and sick when I stopped at the traffic lights towards the end so walked back.

riding (commute) 30:00 [2]

To uni then work.

riding (commute) 35:00 [2]

From work to Jozys.

Wednesday Sep 2, 2009 #

riding (commute) 40:00 [2]
slept:8.0

Home from work along the boulevard.

C • thursday 2

Strength 5:00 [1]

the knee stability exys

Tuesday Sep 1, 2009 #

Running hills 12:00 [5]
slept:8.5 shoes: Nike structure- blue

Ran the hills hard (I was working v hard, but obviously not actually moving that quickly)
Hill lengths: 2:56 2:54 3:49 2:22 Recovery was longer.

Running 36:00 [3]
shoes: Nike structure- blue

The rest of the run around the hills. Ran with the map from saturday and did the course better in my head!
Knees had been feeling a bit tender going up and down stairs at home but were fine running. Stretching, massage and leg exercises are good!

Strength 10:00 [1]

leg essentials. also lots of stretching etc.

riding (commute) 50:00 [2]

R knee a little sore walking round uni. Maybe not run tomorrow. Ride was very sluggish.

« Earlier | Later »