Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: nic.

In the 30 days ending Jun 30, 2020:

activity	#	time	miles	km	+m
Running	23	27:13:32	157.93	254.16	4001
Strength + Conditioning	16	8:26:00
Total	36	35:39:32	157.93	254.16	4001

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Tuesday Jun 30, 2020 #

6 PM

Running 44:50 [3] 7.0 km (6:24 / km) +114m 5:55 / km

Woke up early for intervals but I wasn't feeling 100%. Housemate has had a cold so I thought I'd be smart and not push it. Felt better as the day went on so went for a little jog along the coast IN THE DARK. Zero lights along the footpath so probably won't be doing that loop again after sunset.

Monday Jun 29, 2020 #

7 AM

Strength + Conditioning 36:00 [3]

5 PM

Running 29:14 [3] 5.26 km (5:33 / km)

Easy jog to get back into it. Calves were crazy tight!
Also didn’t realise this was so short until I got back inside. I could’ve sworn I’ve done this loop before and it was at least 35min... oops!

Friday Jun 26, 2020 #

7 AM

Running 50:12 [3] 9.51 km (5:17 / km) +85m 5:03 / km

Thursday Jun 25, 2020 #

6 AM

Running 38:45 [3] 6.4 mi (6:03 / mi) +132m 5:41 / mi

Nice and easy. Legs don’t feel like they’re recovering great to be honest...
Great sunrise this morn!

7 AM

Strength + Conditioning 40:00 [3]

Bit of everything.

Tuesday Jun 23, 2020 #

6 AM

Running intervals 54:32 [3] 9.0 km (6:04 / km)

20min jog > Little grass oval session of 10x1/1 to tick the legs over. I'm just not quick hey... > 15min jog

Also. SO COLD.

Monday Jun 22, 2020 #

6 AM

Running 37:00 [3] 6.0 km (6:10 / km) +117m 5:37 / km

Legs got the memo they're in for an easy week and weren't really having a bar of it today.

7 AM

Strength + Conditioning 25:00 [3]

Core and glutes

Sunday Jun 21, 2020 #

9 AM

Strength + Conditioning 20:00 [3]

Nice slow Sunday. Might even do this again later!

5 PM

Strength + Conditioning 20:00 [3]

Yoga again. What a zen day.

Saturday Jun 20, 2020 #

10 AM

Running 2:50:32 [3] 28.51 km (5:59 / km) +431m 5:34 / km

Headed down to Bondi and ran south along the coast as far as I could without going into the streets. Ended up getting 9km and then turned around and came back to mine to get a quick drink of water. Then headed to centennial park so I could run on dirt for a little bit of it. Felt a bit cooked when I got back to mine the first time but the second section was a little flatter which helped.

Snuck in a post run dip in the ocean too. Great way to spend a beaut day!

C • Big miles 3

Friday Jun 19, 2020 #

6 AM

Running 56:15 [3] 10.0 km (5:38 / km) +96m 5:22 / km

Felt pretty trash so lucky it was a nice morning!

C • 6am 2

12 PM

Strength + Conditioning 15:00 [3]

Yoga

Thursday Jun 18, 2020 #

Strength + Conditioning 1:00:00 [3]

Always a bit wary after giving blood so took it easy today. Just a few walks, a dip in the beach and this.

Wednesday Jun 17, 2020 #

7 AM

Running long 1:25:12 [3] 16.28 km (5:14 / km) +98m 5:05 / km

From home to Centennial Park for a few laps. Chatted to mum on the phone for the first 20 mins which was nice company. V enjoyable run!

Tuesday Jun 16, 2020 #

6 AM

Running intervals 1:03:53 [3] 11.0 km (5:48 / km) +108m 5:32 / km

20min ish warm up. Took me a while to get going this morning!

1,2,3,4,4,3,2,1min efforts with 1min between. Slowed a little more than I would have liked on the second 4min and 3min but my legs were definitely working and that's always a good feeling.

16min warm down

Monday Jun 15, 2020 #

6 AM

Strength + Conditioning 50:00 [3]

Up and ready for a sunrise jog but my housemates accidentally took my keys... so I switched it for strength.

I slipped down the stairs at mum's place on the weekend and realised doing squats and some core work that I have a super sore tailbone. Hopefully it pulls up ok!

6 PM

Running 30:53 [3] 5.45 km (5:40 / km) +60m 5:22 / km

Quite late and quite dark. At least I didn’t feel bad about taking it easy!

Saturday Jun 13, 2020 #

Running 5:00:00 [1] 24.75 km (12:07 / km) +1000m 10:05 / km

No idea what to log this as hey. Super nice day out with Sally-Anne at Heatons Gap but it was a bit more talking and walking than it was running... Probably still good to be on my legs for that long though so I didn’t mind. Plus, she was great company. And it was nice to feel relatively fresh at the end too.

Friday Jun 12, 2020 #

6 AM

Running 1:41:12 [3] 16.16 km (6:16 / km) +235m 5:50 / km

Cruise with dad along the Newcastle beaches. His third long run this week, what a weapon.

C • dad 2

Thursday Jun 11, 2020 #

Strength + Conditioning 30:00 [3]

To break up the day. That will do me today I think.

Wednesday Jun 10, 2020 #

Running intervals 1:00:10 [3] 10.46 km (5:45 / km) +95m 5:30 / km

Hit a slump with work and it was too late to have another coffee so used this rainy session to wake up my brain again. Got 3hrs sleep for no real reason and had only eaten toast and nut mix all day, so I definitely didn't feel fab... Feels good to be done.

20ish warm up. 3* 3,2,1. 1 min between everything. 15ish warm down.

Tuesday Jun 9, 2020 #

6 AM

Running 1:07:32 [3] 13.0 km (5:12 / km) +87m 5:02 / km

A couple of loops around Centennial. Wasn't feeling a proper Tuesday session today but I felt alright once I got moving so maybe I should have anyway... Oh well!

6 PM

Strength + Conditioning 40:00 [3]

Monday Jun 8, 2020 #

5 PM

Running 30:00 [3] 5.23 km (5:44 / km) +61m 5:25 / km

Busy day and nearly didn’t bother with this but very glad I squeezed it in. Felt so unco today...

Strength + Conditioning 10:00 [3]

Sunday Jun 7, 2020 #

Running long 2:30:40 [3] 25.75 km (5:51 / km) +455m 5:23 / km

Had to whip out my phone and look at the map a few too many times but cool to have prettier local loops to test out. Home - bronte beach - Watson’s bay - Nielsen Park - rose bay - home. I’d say this was maybe double the climb of my old long run loops so I think I’ll have to not look at pace again for a while...

C • Very nice 4

Saturday Jun 6, 2020 #

Strength + Conditioning 35:00 [3]

Little housemate sesh before we spent the day cleaning the old place.

Running warm up/down 5:00 [3]

(Sorry Brodie)

Friday Jun 5, 2020 #

Running intervals 57:30 [3] 10.15 km (5:40 / km)

20min w/u with a coupla drills
5x3min. Legs were a bit slow but that’s pretty standard for me. Pushed hard so happy enough but maybe I should’ve done more... Niggle in the hamstring has come back a little.
18ish w/d

C • Thankyou 4

Strength + Conditioning 5:00 [3]

Little core followed by a dip in the ocean. Tip top.

Thursday Jun 4, 2020 #

Strength + Conditioning 1:00:00 [3]

Have had a pesky achilles for a while now and have only let myself do three running days in a row max since it flared up. Mixed strength and some decent walks kept me sane.

Wednesday Jun 3, 2020 #

6 AM

Running long 1:22:00 [3] 14.09 km (5:49 / km) +274m 5:18 / km

Split LR. Legs were tired on the hills.

C • Don't do a Bun on us 8

6 PM

Running 23:00 [3] 3.76 km (6:07 / km) +57m 5:41 / km

Well this was far shorter than I was hoping for. Not the greatest conditions for people who don’t like running and I couldn’t convince the running partners to do any more...

Tuesday Jun 2, 2020 #

6 AM

Strength + Conditioning 30:00 [3]

It was raining so I wimped out and swapped around my morning and afternoon plans...

5 PM

Running hills 55:40 [3] 5.5 km (10:07 / km) +361m 7:37 / km

Testing out the new neighbourhood hills. Realised in the warm-up that Josh has set courses at the park closest to me - I had zero clue where that map way so nice to know it's so close. Perfect area for today's hills and will be good for a tempo session too.

8x reps today. Very tough. Very jelly legs.

Monday Jun 1, 2020 #

6 AM

Running 39:30 [3] 7.0 km (5:39 / km) +135m 5:09 / km

Well overdue to get back on the Attackpoint bandwagon. I've been logging in and out for monthsssssss but here we are, finally!

Easy morning jog from the new abode along the coast. Beaut morning.

C • Welcome back 4

5 PM

Strength + Conditioning 30:00 [3]

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