Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: 007

In the 31 days ending Mar 31, 2011:

activity

time

miles

riding

14:30:00

Running

11:25:10

orienteering

4:42:54

Strength

45:00

Total

31:23:04

averages - sleep:6.7

2:30

0:00

» now

Thursday Mar 31, 2011 #

Note
slept:4.5 (rest day)

bikes till at Kirstens so not even a ride to work!

Wednesday Mar 30, 2011 #

Running intervals 12:50 [5]
slept:6.5

10x 30sec with 30sec rec mostly slight hill or terrain
10x 30sec with 30sec rec mostly flat grass
10 x 15sec with 30sec rec, 6 flat, 4 hills

Running warm up/down 49:00 [3]

Legs felt really good compared to yesterday (though that wouldnt be hard). Ran in the dark with amazing views over the city, which was lovely and I lost track of time.

Tuesday Mar 29, 2011 #

Running 54:00 [3]
slept:7.0

Ran home from work, more scenic way along the Maribyrnong and thru Kensington. Legs felt buggered.

C • Melb 4

Monday Mar 28, 2011 #

Running intervals 20:00 [5]
slept:6.5

4 x 1000m (3:53, 3:58, 3:53, 3:57)
2 x 500m (1:59, 1:53)
with 60 secs recovery (90 secs rec before the last 1k as wasn't recovering so well)
Pushed hard, esp toward the end after only short recoveries. felt good!

Running warm up/down 33:00 [3]

warm up/down plus recoveries.
some drills in warm up.

Strength 20:00 [1]

Sunday Mar 27, 2011 #

Running 20:00 [3]
slept:11.0

Short run to Kez's to pick up my roadie. I tried to make it a bit longer but we live so close! I should ride my roadie more, its lovely :)

Saturday Mar 26, 2011 #

orienteering 1:00:00 [3]
slept:6.0

Taping control sites with Jas and Kirst at Chewton for our 17th april event. With three of us it didn't take too long. Felt really tired.

Friday Mar 25, 2011 #

riding (commute) 1:00:00 [2]
slept:7.0

30+ 30 for work.

Thursday Mar 24, 2011 #

riding 1:00:00 [2]
slept:6.0

30 +30 to/from work.

Wednesday Mar 23, 2011 #

Running 42:00 [3]
slept:4.5

Ran home from work... a very efficient use of my time! Was quicker than I expected too (47mins). Attempted some intervals but gave up- knees a little sore and just felt a bit tired. Stopped a few times to pick feijoas, tis the season! Sterted to rain just as I got home and felt better because of it. Maybe I should have kept running longer.

Running 5:00 [5]

Intervals on the run home before I piked. 1-2-2 with 1min recovery. Couldn't get HR up (160 max)

Strength 20:00 [3]

Tuesday Mar 22, 2011 #

Running 24:30 [3]
slept:6.0

Short evening run in Royal park, with some speedy little intervals.

Running 5:50 [5]

Did 11x 30secs sprint with 30secs recovery walk/jog. Did these in the hills and 'terrain' of Royal park (nice thick grass up to thigh high in some places), so runnning style couldn't be lazy.

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

30 +30 to/from work

Monday Mar 21, 2011 #

riding (commute) 1:00:00 [2]
slept:6.5

30+30 to/from work. getting darker in the morning, I'm beating the sunrise to work.

Running 40:00 [3]

MFR monday night run from Reubs and Mort's. Nice to run my old tracks. Felt ok. Legs esp left quad/itb a bit tight.

riding (commute) 50:00 [2]

25 + 25 to Kew for the run

Sunday Mar 20, 2011 #

orienteering race 50:00 [5]
ahr:163 max:179 slept:5.5

Eureeka Challenge in Creswick goldmining. Not a very clean run- needed to plan legs better and think about control approach. Small time losses mostly except 3mins at 9 where I was very close to the control for a few mins but lacked confidence to be sure. Tash almost caught me 4mins and I had to push very hard at the end to keep infront! Physically felt quite tired and legs lacked 'bounce' through the terrain. Cold seemingly getting better.
A fun race and such a lovely autumn day to be reminded about how much fun orienteering is :)

orienteering 1:05:00 [2]

course setting/checking with Jas in Chewton for our event in april. Wicked forest :)

Friday Mar 18, 2011 #

riding (commute) 1:00:00 [2]
slept:6.0 (sick)

30+30 for work

Note: My cold has hit me with a vengence today. i hate being sick and I need much more sleep.

Thursday Mar 17, 2011 #

riding (commute) 1:00:00 [2]
slept:6.0

30+30

Running 28:00 [3]

Was planning to do some ints but coming down with cold- housemate Matt has had it quite bad- so just went easy round Royal park, with Ilka.

Wednesday Mar 16, 2011 #

Running 43:00 [3]
slept:8.0

Easy run with map in Royal park. All on grass, some terrain at the end (thick thigh high grass- good for some terrain intervals?).

Tuesday Mar 15, 2011 #

Running intervals 16:00 [5]
ahr:165 max:177 slept:5.0

Princess Park, did:
500m (1:58) -60s rec
500m (1:48) - 90s rec
1000m (3:49) -90s rec
1000m (3:57) -60s rec
500m (2:00) -60s rec
500m (1:51).
Was aiming for 4m/k pace as hadn't done any for a while and wasn't sure how hard it would be. Felt good to run hard.

Running warm up/down 32:00 [3]

15mins warm up with drills and run thrus
recoveries between ints
11min warm down

Monday Mar 14, 2011 #

Note
slept:8.0 (rest day)

Chilling in Yass with Granny, so lovely to be surrounded by open padocks, fruit trees and a sky full of clouds and birds! Feeling better though stomach still sore.
In the evening walked from Canberra to the airport- only about 9k.

Sunday Mar 13, 2011 #

orienteering 15:00 [2]
slept:8.0 (sick)

Felt horrible- weak and shakey and stomach really sore, but better than last night (ie not going to spew!). Started in the mass start knowing I wouldnt finish, which was probably stupid but I wanted to do the mass start at least. First leg was 4km on the track and there was no way that would be a helpful experience. Did do the butterfly loops as they were close to the arena, then walked back. It would have been a great race to run if I'd been feeling a little tougher! I felt really bad when Jules asked me at the start line if I was looking forward to the race and I said "not really" because I was, but felt shit.

Saturday Mar 12, 2011 #

Event: Capital Orienteering Festival

orienteering race (NOL middle) 40:00 [5]
slept:4.0

Bruce ridge middle. Didnt run my best, don't think I was in a good frame of mind and subconciously lacked confidence when there was no reason to. Was just lacking sharpness and dicipline- lost time on 1 and 3 (unsure attack) then ran up the wrong gully to 7, like many others did, then approaching 7 from a strange angle, I followed the line from 7 back to 6 thinking it was 8. Corrected quickly but shouldn't have let that happen. Then made one final silly error on the sprint map, losing concentration and turning in one building early.
3+mins behind in 8th.
But a fun course and set up, making the most of the subtleties of Bruce Ridge.

orienteering race (NOL Sprint relay) 13:00 [5]

First leg. Didn't read the mase of parallel walls carefully enough at the start to realise that the route I chosen to #1 was a dead end, so I lead a large pack to a spectacular halt when we rounded the corner to see an uncrossable fence...quite funny! At least when I corrected I went back thru the arena and round to the left rather then to the right where the others lost a further few mins getting dead ended again. Other than that it was clean and I pushed hard. Lacked speed to get away or catch up though.

orienteering race (NOL Sprint relay) 12:00 [5]

Leg 3. Simon caught up good ground so I headed out first but closely followed by Amber. Pushed hard to keep ahead but towards the end other girls started to appear and I ended up losing some places. Nav was much more straight forward after having been through once already.

Running warm up/down 27:00 [3]

12+10+5 before and after middle, before sprint.

Note
(sick)

Real sick in the evening with bad stomach pain. Couldn't keep food down or really even drink much and was all achey and shakey. Not pleasant.

Friday Mar 11, 2011 #

riding (commute) 50:00 [2]
slept:5.5

30+20

Thursday Mar 10, 2011 #

Note
(rest day)

Note
slept:8.0

Rode into town for a luscious dinner of dumplings :) but i live so close to town now its not worth logging!

Wednesday Mar 9, 2011 #

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

to work

Running warm up/down 37:00 [2]

Aths- 15min warm up including run thrus etc
recovery between ints
15min warm down.
Nice living 5min walk from the uni, ran straight home afterwards.

Running 6:00 [5]
ahr:150 max:170

4x400 with 2-2:30 recovery
1:28, 1:29, 1:29, 1:26

Strength 5:00 [1]

Tuesday Mar 8, 2011 #

riding (commute) 30:00 [2]
slept:7.0

One way, got a lift home. Tuesday is music night, no time for training, but did stretch.

Monday Mar 7, 2011 #

Running 40:00 [3]
slept:6.5

Mon night run from Jas' up Merri Ck. Legs felt really heavy and I struggled to keep up in the first half. Felt better after 20mins or so. I think I need top stretch more, especially after a day at work and riding in the heat.
Some figgy antics too but not many ripe yet...

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

Sunday Mar 6, 2011 #

orienteering race 17:54 [5]
slept:9.0

Vic sprint at Monash uni in Gippsland. Ran ok, a few small time losses, every second really counts in the sprint! Also lacking speed towards the end. 3rd behind Tash and Jas (about 1min down).

orienteering race 10:00 [5]

Afterwards did the shorter course (2k). Ran hard with Jas and Tash chasing 30secs behind.

Running 20:00 [3]

6mins warm up (bit late- missed start by half an hour!)
14mins warm down, felt really tired

Saturday Mar 5, 2011 #

Running 55:00 [3]
slept:9.0

Long run at Wilsons Prom with Jas. Maybe I hadnt eaten enough for a late arvo run, because I totally ran out of energy and felt awaful, walked the last part.
But Oh so beautiful with a glorious cold swim after :)

C • Jealous :) 7

Running 15:00 [4]

did 3x 5mins hard. was planning to do 6 but felt shit. jas was smashing it though..