Attackpoint - performance and training tools for orienteering athletes

Training Log: kido

In the last 7 days:

activity	#	time	miles		km		+m
Cycling	3	4:06:29	65.41	(3:46)	105.27	(2:20)	525
Jogging	4	2:47:14	18.93	(8:50)	30.46	(5:29)	202
Orienteering	3	2:34:58	12.34	(12:33)	19.86	(7:48)	369
Strength & Conditioning	1	35:29
Total	10	10:04:10	96.68		155.59		1096

3:10

0:00

Monday Oct 22 #

12 PM

Jogging 46:16 [3] 8.18 km (5:39 / km) +71m 5:25 / km
ahr:144 max:161

Bush tracks in Enfield from mum and dad's house with Ted. Gorgeous day, very glad I stayed long enough to run here instead of back in Melb. Around the sort of single track loop again, it's less of a track and more of a slightly clear terrain run, good fun though and finding the next tape keeps you on your toes...Ted kept running in front of me and then slowing down so I'd nearly fall over him which was very frustrating!

5 PM

Cycling 42:52 [2] 16.72 km (2:34 / km) +136m 2:28 / km

Went from Elsternwick to meet Kyhil so we could ride on the Boulie. Got to what I thought was our meeting spot, 10mins later got a text from Kyhil saying that he was a) in a different spot and b) his pedal had fallen out and the thread was ruined. So I turned around and rode back home and got the car to pick him up.

So pretty much just 40mins of stop start riding through fairly heavy traffic. Fun! :/

Sunday Oct 21 #

10 AM

Orienteering 1:54:58 [3] 12.99 km (8:51 / km) +369m 7:45 / km
ahr:133 max:165

Orienteering Training in Linton, set by Dad. First loop about 3km shadowing Kyhil, very stop start trying to explain stuff and get him to learn good techniques.

Second loop around 6km with Kyhil following, started quite well but was getting tired by the end of it and losing concentration, making mistakes.

Last loop was the hardest physically and technically, on my own, was struggling by now both with pushing on through the green and with precise navigation, was getting close to the feature and stuffing around in the circle. Need more practice orienteering tired!

Saturday Oct 20 #

7 AM

Cycling 2:21:43 [3] 62.14 km (2:17 / km) +269m 2:14 / km
ahr:136 max:160

This will rank up there as one of the worst rides ever. Down beach rd, it was spitting when we went out and there were showers on and off on the outward journey but it wasn't bad enough to pull out. Then we turned around just south of Chelsea...and the heavens opened. The last half was absolutely miserable, and actually I got extremely painful eyes from all the shit that was getting in them, to the point where I couldn't see and was pretty much crying. Limped home in a lot of pain and it immediately stopped raining...

2 PM

Jogging warm up/down 8:40 [3] 1.48 km (5:51 / km)

Orienteering race 20:18 [4] 3.84 km (5:17 / km)
ahr:160 max:169

Sprint Into Spring Race 2 at Cornish College.

Very tired and stiff so not moving very well. Clean for most except coming out of 17 when I tried to avoid going back through the stupid creek but it actually wasn't possible and I just ran into a dead end. Also I thought my route to 14 was fine but it was actually way further than necessary. Lacking aggression / decisiveness in the more technical buildings, went all the way around the undercover bit to 13 which was a bit silly.

3 PM

Orienteering 19:42 [3] 3.03 km (6:30 / km)
ahr:134 max:144

Jogged around the training set by the boys. Route choice exercise first with Tash and then a mix of technical legs / legs with blank bits and corridor-o.

Friday Oct 19 #

11 AM

Strength & Conditioning 35:29 [3]
ahr:159 max:170

Same workout as last week with my bro, before I will start a circuit next week set for me by my personal PT (thanks bae...)

Set was 5 x

10 x Alternating sets between push ups and sit ups
10 x Jumping lunges
10 x Knee raises
Run ~ 400m
10 x Dips
5 x Burpees
10 x Pull ups (the kind where you lie under the bar with your feet on the ground, I'm sure it has another name)
Run ~ 400m

Tried to push on the running a bit more today, and it did hurt more. Also my abs are still sore from last week!

4 PM

Jogging 46:53 [3] 8.24 km (5:41 / km) +70m 5:27 / km
ahr:144 max:160

Recovery jog. Couldn't face another shuffle through the streets from Elsternwick, so instead did an out and back on the sandy Bay Trail from Trevor Barker Oval (inspired by Nathan...)

Was enjoying it so much I didn't want to turn around. Felt very stiff to begin and got marginally better. Trying to concentrate on form again but pretty tired so kept reverting to plodding

Thursday Oct 18 #

Note
(rest day)

Due to a combination of yet more inspections, doctor appointments and Melbourne traffic, missed the orienteering training planned in Royal Park, and when I got back I felt run down mentally and physically so rest day it is.

Wednesday Oct 17 #

9 AM

Cycling 1:01:54 [3] 26.41 km (2:21 / km) +120m 2:18 / km
ahr:144 max:164

Feeling pretty tired after last night's intervals, so just opted for an easy roll on beach rd down to Blackrock and back. Nice day, very still, quite sunny.

7 PM

Jogging 1:05:25 [3] 12.56 km (5:12 / km) +61m 5:05 / km
ahr:141 max:163

Recovery run, but today I tried really hard to concentrate on form i.e. not plod. I tried to keep my head and shoulders back and relaxed, feet landing under the body, hips level and not collapsing, high cadence. Still slow, but actually this made my joints and back feel way better. Unfortunately my lungs were struggling a little today - either the beginnings of a cold (scratchy throat for some of today) or just general spring hayfever.

I used to think the houses were big in Glen Iris - but today I ran along North Rd in Brighton and my god. They are all huge, set back from the road, and many have underground carparks (I assume for their five Ferraris...).

« Earlier