Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: A damp otter

In the 7 days ending Jan 19, 2014:

activity	#	time	miles		km		+m
Running	6	4:00:03	34.9	(6:53)	56.16	(4:16)	422
Warm up/ Warm down	8	1:29:18	6.54		10.53
Total	11	5:29:21	41.44		66.69		422

1:37

0:00

» now

Sunday Jan 19, 2014 #

6 PM

Running long (long run Noosa) 1:30:35 [3] 20.72 km (4:22 / km) +150m 4:13 / km
shoes: Inov8 f-lite 195 (blue)

long run, starting from main beach in Noosa, into the national park along the coastal path, kept going all the way round to Alexandra Bay and then i ran to the end and i turned down and headed back along the same route, hard climb back up to hells gates, and the path along the coast especially the board walk was really busy and i was dodging surfboard fins the whole way back, i then headed out of the national park as it was getting dark and i ran to Noosaville and back along the roads.

7 PM

Warm up/ Warm down (warm down + stretching) 7:00 [2] 0.4 km (17:30 / km)
shoes: Inov8 f-lite 195 (blue)

small warm down jog and then walking up the hill back and stretching in the room.

Saturday Jan 18, 2014 #

6 PM

Warm up/ Warm down warm up/down (warm up) 8:00 [2] 1.5 km (5:20 / km)
shoes: Inov8 f-lite 195 (blue)

warm up including one rep of the hill with emma.

7 PM

Running hills (hill reps noosa) 27:15 [5] 6.45 km (4:13 / km) +272m 3:29 / km
shoes: Inov8 f-lite 195 (blue)

hills reps in noosa with emma, pretty hilly round here so not difficult to find a decent hill, found one going up into the national park which was pretty steep, my garmin died so measurements of mapmyrun say it was about 35m high and about 430m long, it started off gentle then had a really steep section for about 200m then it levelled off at the top so it was good practise for running over the top, each hill came out to be about 1:40, session was 8 reps, i pushed quite hard in this session and didnt think i would finish as it was still pretty hot, it got quite dark towards the end as i didnt realise there were no streetlights. recoveries were jogging back down the hill.

Warm up/ Warm down warm up/down (warm down + stretching) 10:00 [2] 0.88 km (11:22 / km)
shoes: Inov8 f-lite 195 (blue)

slow warm down jog and some stretching back in the hotel with emma.

Friday Jan 17, 2014 #

Note
(rest day)

Thursday Jan 16, 2014 #

9 AM

Warm up/ Warm down warm up/down (warm up ) 9:24 [2] 2.01 km (4:41 / km)
shoes: Inov8 f-lite 195 (blue)

jog from the pool down to sunshine beach.

Running tempo (20 min threshold beach) 20:03 [5] 5.03 km (3:59 / km)
shoes: Inov8 f-lite 195 (blue)

this wasnt fun. a 20 min threshold back on the beach which 2 years ago i broke my toe and on the same day got the worst sunburn of my life.
sunshine beach was again today trying to steal even more diginity from me, giving me a steep beach with very soft sand, high tide conditions and lots of streams flowing into the see, this all in all made the run very tough not helped by the occasional very strong swash which not only filled my shoes with water and sand but also washed away my pride. however i pushed on for 20 mins and reluctantly finished the session.

Warm up/ Warm down warm up/down (warm down + stretching) 13:00 [2] 1.57 km (8:17 / km)
shoes: Inov8 f-lite 195 (blue)

warm down and stretching.

Wednesday Jan 15, 2014 #

6 PM

Running (noosa easy run) 40:11 [2] 8.77 km (4:35 / km)
shoes: Inov8 f-lite 195 (blue)

first run in noosa, from the swimming pool back through the empty streets up to the national park, i then ran into the national park but the paths were just sand and they were really steep which was making it a bit to taxing for an easy run so i turned around and headed back down into noosa heads then just did a little road loop then back to the accommodation.

7 PM

Warm up/ Warm down warm up/down (warm down + stretching) 12:48 [2] 0.98 km (13:04 / km)
shoes: Inov8 f-lite 195 (blue)

jog back down to the pool for a warm down and then some stretching.

Tuesday Jan 14, 2014 #

6 PM

Warm up/ Warm down warm up/down (warm up ) 8:06 [2] 1.71 km (4:44 / km)
shoes: Inov8 f-lite 195 (blue)

easy warm up jog, a few easy laps round the track and then 2 half hearted strides.

Running intervals (6x 800's jog 200) 23:14 [5] 6.4 km (3:38 / km)
shoes: Inov8 f-lite 195 (blue)

interval session on the track at the University of Queensland in Brisbane. first track session for 3 weeks good to be back, harder on my own but definitely a lot nicer to do on a warm summers evening, session was 6x800's and 1x400 at the end with a easy jog 200m between which worked out to be about a minute. felt pretty good throughout, not to sure on the times though but i wouldn't expect them to be as good as if they were with company. nice track and not to crowded.

7 PM

Warm up/ Warm down warm up/down (warm down + stretching) 16:00 [2] 1.48 km (10:49 / km)
shoes: Inov8 f-lite 195 (blue)

warm down and then a good stretch out afterwards.

Monday Jan 13, 2014 #

5 PM

Running (easy run sea front) 38:45 [2] 8.79 km (4:25 / km)
shoes: Inov8 f-lite 195 (blue)

last run in surfers paradise for now, in a little bit of a rush for this one as the coach was leaving at 6:45, from the hotel south along the beach for 10 mins which eventually led to me getting fed up of the beach as it was really busy with people playing cricket etc and also the tide was right in so the section of runnable sand was very small, so then just ran up onto the promenade and ran along there and back, pace should have maybe been a tiny bit easier.

6 PM

Warm up/ Warm down warm up/down (stretching) 5:00 [2]

stretching on the bus stop

« Earlier | Later »