Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: 007

In the 31 days ending May 31, 2010:

	activity	#	time	miles	km	+m
	riding	17	16:05:00
	Running	19	11:54:18	8.7	14.0
	orienteering	7	6:35:56	2.61	4.2	155
	Strength	11	3:57:00
	swimming	1	20:00
	Total	29	38:52:14	11.31	18.2	155
averages - sleep:8.3 rhr:55

2:40

0:00

» now

Monday May 31, 2010 #

riding (commute) 50:00 [2]
slept:10.0

Strength 35:00 [1]

pelates dvd- managed to convince Reubs to join me for the first time! He pulled out after about 15mins with trembling abs...

Sunday May 30, 2010 #

Running 30:00 [2]
slept:10.0 shoes: Nike Structure Feb 2010

ez run along river. legs quite sore from race (esp hammys), nice to run on a more forgiving surface!

riding (commute) 1:15:00 [2]

Saturday May 29, 2010 #

riding 50:00 [2]
slept:10.0

Running warm up/down 20:00 [2]
shoes: Nike Structure Feb 2010

warm/down up for sandown

Running race 43:40 [5] 10.0 km (4:22 / km)
ahr:170 max:177 shoes: Nike Structure Feb 2010

My first 10k, finally!!! At Sandown racecourse (3 laps).
Was feeling a bit negative about it as my stomach was quite sore (apparently my stomach cant handle more than 4 drinks anymore!) and Im a bit of a chicken about road races. Absolutely hated the first half and probably didnt push myself hard enough, I guess it takes practice to know how fast I can go. Only in the last three ks i started to feel a bit more with it and got my pace up a bit and almost enjoyed the pain of the last few ks. So I guess my time is quite slow but its a start!
Right hip got slightly sore and left heel also towards the end.
Splits
8:07 (2k)
4:16 (12:24)
4:29
4:37 (21:30)
4:20
4:35
4:22
4:26
4:25

C • great run! 2

Friday May 28, 2010 #

riding (commute) 50:00 [2]
slept:8.0

Running 20:00 [3]
shoes: Nike Structure Feb 2010

Thursday May 27, 2010 #

riding (commute) 50:00 [2]
slept:5.0

Running 46:00 [3]
shoes: Nike Structure Feb 2010

Big Kew triangle. Pushed the hills a bit harder. Felt quite tired and sluggish owing to late night/early morning, though legs felt a little better towards teh end. Did my TAB hill in 4:12 which was over 10secs off.

Wednesday May 26, 2010 #

riding (commute) 50:00 [2]
slept:8.0

Bummer, was going to do hills today but didnt end up having time for anything other than uni. Final week of assessment is getting to me- 20min presentation tomorrow am that I am yet to prepare.

C • Congratulations! 2

C • Congratulations! 3

Tuesday May 25, 2010 #

riding (commute) 50:00 [2]
slept:8.0

Strength 45:00 [1]

pilates DVD, then ankles, knee stability.

Monday May 24, 2010 #

Running 36:00 [3]
slept:8.0 shoes: Nike Structure Feb 2010

Aths. Very unstructured fartlek- 5x1min in the first 15mins then 15min strength then 8 and 1mins in the last 15mins. Felt ok. Tried to have good leg speed and style, managed ok. Bit of an easy week for aths training because of the 10k race on saturday.

Running 13:00 [4]

The hard bits (5x1min, 8min, 1min)

riding (commute) 50:00 [2]

Strength 12:00 [1]

During running sesh. Legs, steps, lunges, squats etc.

Sunday May 23, 2010 #

orienteering 51:00 [3]
slept:10.0 shoes: Innovate 'roc lite'

Balt Camp. Lovely running in the forest, beautiful flowers. Was pretty slow and had a few dodgy ones. enjoyed orienteering without any stress though :) Still didnt feel great when pushing it up the hills (stomach still a bit crook)

orienteering 16:00 [4]
shoes: Innovate 'roc lite'

Southern cross relay. last leg so ran alone mostly. Good, pushed harder. Messed up the last control (too rushed towards the finish). Feeling good in the terrain- R ankle safetly braced.

Strength 20:00 [1]

Saturday May 22, 2010 #

riding (commute) 35:00 [2]
slept:8.5

Running warm up/down 10:00 [2]

orienteering 1:08:00 [3]
shoes: Innovate 'roc lite'

Korong spur. Ev set a great middle dist course (although I did a long distance time). Mentally really wasnt with it today and found it hard to try to orienteer well, so I guess I wasnt really racing, more wombling around- but what a beautiful day to womble! Lost time on a few, didnt find 13 but it was in the wrong spot. Good to have a bad run sometimes though.
Physically felt shit and couldnt get HR up- cold seemed to have returned? Afterwards adn in the evening i felt tired and a bit achey and stomach also a bit crook. Maybe needed to take it easier when recovering from such a cold.
I am yet to have a good run on Korong Spur- V keen to go back!!!

Friday May 21, 2010 #

Running 1:00:00 [3]
slept:8.0 shoes: Nike Structure Feb 2010

two bridges run. with 8x 1min surges. kept getting a really bad stitch.

Strength 15:00 [1]

Thursday May 20, 2010 #

riding (commute) 50:00 [2]
slept:9.0

Wednesday May 19, 2010 #

riding (commute) 50:00 [2]
slept:8.0 (sick)

Running 37:00 [2]
ahr:142 rhr:55 shoes: Nike Structure Feb 2010

Easy run along river. Felt ok, head still very heavy but this cold seems to be going quite quick despite being bad.

Strength 45:00 [1]

Pilates DVD then ankle and knee exercises.

Tuesday May 18, 2010 #

Strength 15:00 [1]
slept:10.0 (sick)

Monday May 17, 2010 #

Note
slept:10.0 (sick) (rest day)

Terrible head cold/flu started during the night. Slept badly and feel shit.
Plane flight was terribly painful fo rmy sinuses!

Sunday May 16, 2010 #

orienteering race 1:48:00 [4]
slept:9.0 shoes: Nike Structure Feb 2010

NOL Long, Miners Despair.
Wow this was long, I was so surprised when I finished to see I had been out for 1h48!! I don't mind a good tough long but I didnt expect 10k could take so long!
Enjoyed the terrain and the course, but didnt enjoy the dodgy map. It took me a while to actually realise how bad the printing was and I wish I had realised sooner because then I would have known not to expect to have boulders marked on the map etc.
Particuarly annoyed at number 7 where I ran directly to the northern end of the cliff at the centre of the circle where the control was supposed to be according to the map and I was at a loss at what to do next! Had a few searches around but always ended back up at the same cliff feeling very frustrated. Finally found the control on top of the big cliff on the north end of a smaller cliff on the map but not at the centre of the circle. grrr, lost at least 4mins there and some people would have been lucky enough to see the control straight away or get led into it.
Lost another 4mins at #8 which was also in the wrong spot but really it was my own fault for following Kathryn too far after leaving the track.
Ran much of the rest of the course with Kathryn although there were a few differeing route choices (usually i went more direct vs track but worked out about the same). Was happy to find I could keep up (except right at the end), expecting her to be much stronger, in fact in the bush I was usually infront esp going into the controls.

Bummer not have a good long as I know I can match it with the 'faster' girls in this tough terrain.

Sprained ankle many times out there, despite lots of tape. Lots of work to build up strength again :(

Running warm up/down 10:00 [2]

Saturday May 15, 2010 #

Event: Aus team WOC trials

orienteering race 16:03 [5]
slept:9.0 shoes: Nike Structure Feb 2010

NOL sprint, Macquarie Uni.
oK run, think I did lose a little bit of time on a couple of route choices where I should have simplified more and gone round, and a few hesitations.
I want to get better at sprints- obviously I need to get faster but also I think I could push myself harder, which I find easier to do in the bush.
2mins behind Shannon.

Running warm up/down 25:00 [2]
shoes: Nike Structure Feb 2010

longer warm up is good for sprint! Felt really shit warming up, sluggish legs etc.

orienteering race 34:00 [5] 4.2 km (8:06 / km) +155m 6:50 / km
shoes: Innovate mudclaw 330

NOL middle, Wattle Ridge.
Very happy with this run. Having heard how slow and technical the terrain was I was thinking I would be happy if I did under 40mins.
Raced really well- attacked the terrain without losing navigation focus. I almost felt like I was running too fast at times, almost to the point of losing map contact but I managed to get the balance right and every time the control was right where I expected! Except for number 4 when I found #125 where I was expecting to see #124- a few seconds panic before I decided it would be faster to run out to the track beyond the control to relocate, rather thrash around the bush, so I only lost 1min instead of many as I think other people did.

One thing I was particualry pleased with was that I really used my compass well! Usually I cant remember having even looked at my compass during a race and it gave me extra confidence to keep going hard and made everything on my line come up!
I love intense middle races :)

Running warm up/down 15:00 [2]

Friday May 14, 2010 #

Note
(rest day)

stretched

Thursday May 13, 2010 #

Running 37:00 [3]
slept:8.0 shoes: Nike Structure Feb 2010

Lunch time run with Jas from Uni. Did a couple of 400s and some shortes surges. Legs felt a bit heavy..but better towards the end.

riding (commute) 50:00 [2]

soooo cold in melb these last few days, but still nice to whizz past all the extra traffic and enjoy the fresh air!

Wednesday May 12, 2010 #

riding (commute) 50:00 [2]
slept:8.0

riding (road) 50:00 [3]

Rode my road bike up the Eastern freeway bike path to my Sisters new home! Great bike path, only had to cross one road and could ride pretty quick.

Tuesday May 11, 2010 #

Strength 10:00 [1]
slept:9.0

swimming 20:00 [2]

Monday May 10, 2010 #

Strength 15:00 [1]
slept:9.0

core, legs etc

riding (commute) 50:00 [2]

Running 47:00 [3]
ahr:151 shoes: Nike Structure Feb 2010

Monday night run from Jas's place. Did a longer lop with Reubs and Blair. Legs felt quite heavy in the first half. Also lower calves felt quite sore (from the terrain yesterday?) Stretched and some massage later.
Jas made a v yummy dinner!!

Sunday May 9, 2010 #

riding (MTB) 45:00 [2]
slept:6.0

After a big night and a two hours breakfasting we managed to get out to Chewton for a late arvo ride and run.
Rode with Sholto and Jess on some really cool single track in the pineforest. I have lost my mtb skills and confidence! Fun though!
Nice to have a household outing to the countryside, followed by dinner at Capones in Castlemaine. Impressive that we could fit 3 bikes and 4 people into Reubs' little alfa!

C • Into! 3

orienteering 21:30 [4]
ahr:151 shoes: Innovate mudclaw 330

Ran a short course on Chewton diggings, test running/checking for vic sprint champs which Reubs is setting. Nav felt a bit slow maybe cos i was tired. Legs felt a bit itred from xc race.

Running warm up/down (terrain) 10:00 [3]
shoes: Innovate mudclaw 330

Saturday May 8, 2010 #

riding (commute) 50:00 [2]

3 PM

Running 16:38 [3] 4.0 km (4:10 / km)
ahr:174 max:179 slept:7.5 shoes: NB cross country shoes

Warrigal Lardner Park cross country race with the melbourne uni bunch.
Nice grassy 4k course with real lots of real hills, mud, ditches and even a fence to jump. Beautiful green sunny surroundings too!
Started a bit too slow, probably cos I havent' done a pure running race for such a long time I was a bit apprehensive. Started pushing harder and finished off pretty strongly. Overtook quite a few people just by jumping over the fence! And Jas, Ilka and I definately dominated the downhills!
18 secs behind jas.

Running warm up/down 35:00 [2]
shoes: NB cross country shoes

Nice long warm up and down, including fence jumping practice!

Friday May 7, 2010 #

Running 45:00 [2]
slept:8.5 shoes: Nike Structure Feb 2010

Exy run round Yarra. With Map.

Strength 5:00 [1]

riding (commute) 1:50:00 [2]

All around town!
9am-To Camberwell and back to get my licence changed to a vic one
To uni
To jozys
12am-home from town (wet)

Thursday May 6, 2010 #

Strength 20:00 [1]
slept:9.5

core etc

Wednesday May 5, 2010 #

6 PM

Running hills 13:00 [5]
slept:5.0 shoes: Nike structure- blue

Hills two days in a row..maybe not ideal but that was what was on at Aths.
Did 6x Royal Park hill (about 500m-varied from almost flat to moderately steep)
2:06, 2:09, 2:06, 2:05, 2:07, 2:02
Recovery jog back down (3-3:30min)
Pretty consistent! Happy to ba able to keep up the pace I started at, though it did get harder. Great having a good bunch to run with.

Running warm up/down 57:00 [3]
shoes: Nike structure- blue

Warm up, recovery etc.
Right calf has a sore/tight spot again. Stretching/ light massage make it go away mostly.

Tuesday May 4, 2010 #

4 PM

Running hills 8:00 [5]
shoes: Nike structure- blue

Two lots of 4x wadomre hills (quite steep) with 90 sec jog down recovery. 4mins between the sets.
60,64,59,64
59,59,59,55
Felt ok. Annoying stitch in LH chest/shoulder.

Running warm up/down 40:00 [3]
shoes: Nike structure- blue

Sunday May 2, 2010 #

10 AM

orienteering race 15:23 [5]
shoes: Nike Structure Feb 2010

Think I ran ok. Felt like I was pushing is it pretty hard but did slow a bit at the end as i got a bad stitch. Hard to tell how much faster I should have been as i was fastest on the course but probably a bit.
Great fun area (St Peters boys) with plenty of little RC's to be made around the many buildings/fences/garden beds/hedges etc!

Running warm up/down 25:00 [2]
shoes: Nike Structure Feb 2010

Tried a bit of a longer warm up with some more intensity. I don't think I usually warm up fast enough for sprints.

3 PM

orienteering 1:06:00 [3]
ahr:142 max:165 shoes: Nike Structure Feb 2010

Test running/control checking at Vixen Gully. Terrainy.

Running warm up/down 15:00 [2]

Saturday May 1, 2010 #

Note
slept:5.0

Flew to Adelaide. No time to run as went straight to my great Aunts 100th and had too much champagne to run in the evening..

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