Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: acejase

In the 30 days ending Jun 30, 2006:

activity

time

miles

Running

20:52:27

145.81

(8:35)

234.66

(5:20)

Cycling

4:27:00

Orienteering

3:48:00

19.88

(11:28)

32.0

(7:08)

MTB

1:30:00

Total

30:37:27

165.7

266.67

averages - sleep:6.7 weight:84.1kg

2:04

0:00

» now

Friday Jun 30, 2006 #

Running 38:02 [3] 7.0 km (5:26 / km)
ahr:133 max:150 shoes: Asics Kayano

Concrete path run without the concrete path (due to GDE). ran 1st part with Andy. feeling pretty flat/cbf.

Thursday Jun 29, 2006 #

Cycling 53:00 [3]
(rest day)

ride to work & back

Wednesday Jun 28, 2006 #

Running tempo 53:25 [3] 11.0 km (4:51 / km)
ahr:142 max:169 shoes: Asics Kayano

was delayed at work so missed ACTrun run. round lake, nice and sunny. should've gone for longer but had to get back to work and cbf.

C • running 5

Tuesday Jun 27, 2006 #

Running warm up/down 15:35 [3] 3.0 km (5:12 / km)
ahr:132 max:152 slept:5.0 shoes: Nike Air Persus

w/up for ints. bit weary after soccer and quads still tired/weary. running in morning due to taking morning off for soccer recovery. I know we lost but very proud of Socceroos - they handled themselves with the aplomb sometimes missing from Aust teams these days.

Running intervals 21:34 [5] 5.6 km (3:51 / km)
ahr:166 max:174 shoes: Nike Air Persus

did Hoggster interval/floats round Aranda oval. Hard work as tired from start and ran solo. Good that I fought it out. Overall time 20s slower (floats were slower) than 2 weeks ago when did them with Andy.
Ints (HRavg/max)
95(143/163), 98(164/167), 101(167/170), 100(167/171), 101(169/173), 100(169/173), 102(170/174), 103(169/172)
Floats
60(163/164), 57(167/168), 61(168/170), 61(170/172), 64(169/173), 60(171/173), 65(170/173), 59(171/173)

C • good work son 4

Running warm up/down 9:00 [3] 1.0 km (9:00 / km)
ahr:129 max:161 shoes: Nike Air Persus

w/down after ints. knackered.

Monday Jun 26, 2006 #

Running 45:00 [3] 8.0 km (5:38 / km)
ahr:123 max:143 shoes: Asics Kayano

bazorak-screamer run. nat, andy, bazorak & pippa. pretty blobby till pippa cut through andy and sent him tumbling.

Cycling 53:00 [2]

ride to and from work. fish's bike for 1st time.

Sunday Jun 25, 2006 #

Running long 2:02:02 [3] 20.5 km (5:57 / km)
ahr:143 max:164 shoes: Asics Kayano

Long run with Jo, Danielle and the Devil. Up Ainslie first up then round th eback of Ainslie, down into Majura Pines and back over saddle to car park. Beautiful view over top of fog from Ainslie which was well-deserved seeing it was freezing. Quads bit sore - possibly from downhill yesterday. Shouldn't have beaten Devil yesterday as he drove the train all through Majura pines and back up to the saddle.

Saturday Jun 24, 2006 #

Running warm up/down 18:00 [3] 4.0 km (4:30 / km)
shoes: Nike Air Persus

warmup & down. should've done more w/down.

Running race 24:15 [5] 6.0 km (4:03 / km)
ahr:172 max:179 shoes: Nike Air Persus

X-C at Campbell Park. Course out-and-back with uphill on the way out to about half way up track to Ainslie-Hackett Hill saddle and then back along same route. Drove to race with Devil and when he told me he had been following a sledge-like training program since Canberra half i figured I'd better have a crack at beating him. Started out ok although it was a bit crowded, especially with a log crossing early on. Dev got out to 50m (?) lead but started to slow and I latched on just before the half-way. I passed him just after turn-around and pushed on nicely. Found it hard to keep pushing down the hill - maybe my legs were giving all the speed they could? (i.e. not much!). Felt better at running at pace than at Gooyaroo 2 weeks ago so really think Tuesday intervals are helping. If course was accurate then I am improving at a steady rate with 24.15, almost 4min/ks, the fastest I have raced at for a fair while. Managed to hold off the Devil who did about 24.50 and hopefully annoyed him enough to get him training a bit more and putting his diary on AP.

Splits were:
Way out up the hill 12.37 (168hravg/178max)
back down the hill 11.38 (176/178)

Friday Jun 23, 2006 #

Running 53:18 [3] 8.0 km (6:40 / km)
ahr:131 max:148 shoes: Asics Kayano

run home from work in dark & rain. ntb really.

Thursday Jun 22, 2006 #

Running long 1:12:39 [3] 11.2 km (6:29 / km)
ahr:134 max:152 shoes: Asics Kayano

extended run into work. Gossan Hill-Bruce Ridge-O'Connor Ridge and then through Lyneham & Turdner to work.

C • Turdner? 4

Wednesday Jun 21, 2006 #

Note
(rest day)

work and visit from my Dad got in the way of running today so no Wednesday lunchtime ACTrun for me.

Tuesday Jun 20, 2006 #

Running warm up/down 41:00 [3] 6.8 km (6:02 / km)
shoes: Nike Air Persus

w/up & down for hills

Running hills 20:19 [5] 4.0 km (5:05 / km)
ahr:158 max:173 weight:84kg shoes: Nike Air Persus

Got home early enough to do hills in the light (well at least the 1st few). Did 5*'Aranda Rollercoaster' with Coach Hoggster. About 2.15 up for me with 15sec flatish uphill surge-bit included in recovery. Bit tentative on tracks in semi-dark. didnt feel i concentrated well but got through em. times of hills with avgHR/maxHR:

2.14(151/170), 2.09(159/170), 2.08(161/171), 2.11(159/172), 2.27*(158/172)
*Ran a bit further in last one.

C • good session 6

Monday Jun 19, 2006 #

Running 39:26 [3] 7.8 km (5:03 / km)
ahr:148 weight:84kg shoes: Asics Kayano

easy lunch time run beside lake. beautiful day.

C • unlucky 12

Sunday Jun 18, 2006 #

MTB 1:30:00 [2]

Putting out and pulling in controls at MTB-O event I course-set at Sparrow. Event went well although organising always makes for a long day.

Saturday Jun 17, 2006 #

Running 2:04:08 [3] 20.0 km (6:12 / km)
ahr:131 max:148 weight:84kg shoes: Asics Kayano

classic brucie fat-burner solo. through cork forest and over dairy farmers then round bluetts & greenhills. nasty case of the captain - drew blood.

C • captain 3

Friday Jun 16, 2006 #

Running 50:02 [3] 7.6 km (6:35 / km)
ahr:130 max:152 shoes: Asics Kayano

ran in to work. bit nippy - beanie, jumper, tights & gloves the whole way.

Running 48:22 [3] 7.0 mi (6:55 / mi)
ahr:125 max:142 shoes: Asics Kayano

ran home. bloody dark even though left work at 5.10

Thursday Jun 15, 2006 #

Note
(rest day)

Wednesday Jun 14, 2006 #

Running tempo 1:09:21 [4] 14.3 km (4:51 / km)
ahr:148 max:165 shoes: Asics Kayano

Black Mtn tempo run with ACT Run crowd. Pace a bit easier than some past runs. Felt a bit stiff from last nights ints.

Cycling 53:00 [2]

ride to & from work. -5 this morning! sheesh.

Tuesday Jun 13, 2006 #

Running warm up/down 27:46 [2] 4.5 km (6:10 / km)
ahr:128 weight:84.5kg shoes: Nike Air Persus

warm up with andy, nat & pips

Running intervals 21:16 [5] 5.5 km (3:52 / km)
ahr:169 max:175 shoes: Nike Air Persus

really good session designed by and with Coach Hoggster. laps of aranda oval doing 1 lap hard (aiming for 100secs) and then half a lap float (60secs). foot pod said total distance was 5.5k which seemd about right. really noticeable how a little speed difference made it much harder for me - i.e. float was very doable no matter how hard the interval had been but the interval was always hard. kept pace well and good race training as had head down and was going hard. helped a lot having andy either on my outside or a few strides in front. felt like a real athlete - pity i'm still so slow c.f. with real athletes! splits with hr avg/max in brackets.

Intervals:
103 (148/166), 99(169/172), 99(170/173), 102(171/173), 103(172/174), 101(172/174), 102(173/175), 101(174/175)

Floats:
59(165/166), 56(170/172), 57(171/173), 55(173/174), 59(172/173), 57(173/174), 59(174/175), 56(173/174)

Good session.
PS - Tip for young players: NEVER have a "savoury scroll" from Brumbys within 2 hours of a hard session.

Running warm up/down 13:26 [3] 2.0 km (6:43 / km)
ahr:128 max:159 shoes: Nike Air Persus

w/down post-ints

C • why not 6

Monday Jun 12, 2006 #

Running 38:43 [3] 6.5 km (5:57 / km)
ahr:129 max:144 slept:10.0 weight:83.5kg shoes: Asics Kayano

Cook plod. Short version of the Bazorak-screamer run with Dave. Ran an extra lap of Aranda oval to compromise on avoiding hills in Aranda.

Sunday Jun 11, 2006 #

Orienteering 1:53:00 [3] 12.0 km (9:25 / km)
ahr:138 max:161 shoes: Brooks Tractor

Cockatoo training organised by GB. Ran with Fel & Irene stopping every 5 controls or so for a yak. Was freezing and my motivation wasnt high so good to run with the Ladies.

C • L 1

Saturday Jun 10, 2006 #

Running race 34:41 [5] 8.0 km (4:20 / km)
ahr:172 max:178 shoes: Nike Air Persus

XC at Gooyaroo. Best race for a long time. Very hilly 8k but k rate best for while. battled with Patrick who beat me in the end but I really put it on the line. Just felt strong, fast and able to maintain higher h/rate for longer - 35% of race was in 175-180bpm and 40% 170-174. increased intensity and consistent training over last 4-6 weeks has produced this improvement. Also maybe that this was a rest week!

Running warm up/down 10:00 [3] 2.0 km (5:00 / km)
shoes: Nike Air Persus

Warm down from X-C. got to race too late for w/up (theres a suprise!).

Friday Jun 9, 2006 #

Running 53:05 [2] 10.0 km (5:19 / km)
ahr:134 max:149 shoes: Asics Kayano

easy Aranda-Gossan Hills solo.

Thursday Jun 8, 2006 #

Note
(rest day)

another rest day. this rest week bizzo is great.

Wednesday Jun 7, 2006 #

Running 45:23 [3] 9.0 km (5:03 / km)
ahr:143 max:159 shoes: Asics Kayano

Easy run through ANU, Museum and edge of lake and then back through Civic. Missed ususal Wed run as stuck at work. ran bit before Civic with Wayne Berry. was in world of my own so only noticed when got back and stretching that run was 45 instead of 50-60. Quads felt strong from cycling.

C • Riding 2

Cycling 54:00 [2]

ride to and from work. was a bit slow on the way home due to these fools running with lights on their heads. dont they know thats not real training?

Tuesday Jun 6, 2006 #

Note
slept:6.0 weight:84.5kg (rest day)

Having easy/recovery week so rest today rather than hills. Sweet. Probably should do some stretching at some point.

Monday Jun 5, 2006 #

Cycling 54:00 [2]

rode to and from work. Timed it and it was 25mins in and 29mins out. that was on cycle computer so is only actual riding time.

C • C'mon 22

Running 34:39 [3] 6.1 km (5:41 / km)
ahr:129 max:145 shoes: Asics Kayano

easy Cook blob with BB, Andy, Nat & Pips.

Sunday Jun 4, 2006 #

Orienteering 1:55:00 [2] *** 20.0 km (5:45 / km)
ahr:115 max:144 shoes: Brooks Tractor

Course setting and checking sites for MTB-O event at Sparrow Hill in 2 weeks. Almost mountaineering pace. Searlo rode round trails checking - few map corrections!

Note

Got home to sad news. Wiry Jim Sawkins collapsed and died on course at orienteering today up at new area near Mulligans Flat. Jim was only 66 and seemed to be getting fitter and faster with every year of retirement. Can't believe this could happen to such a fit bloke. Jim was a top worker for orienteering and seemed to be permanently laughing and smiling whenever you saw him. RIP Jim.

C • sad news indeed 2

Saturday Jun 3, 2006 #

Running warm up/down 38:00 [3] 8.0 km (4:45 / km)
shoes: Nike Air Persus

Warm up & down for ints.

Running intervals 20:00 [5] 5.0 km (4:00 / km)
ahr:163 max:172 shoes: Nike Air Persus

20mins of 70/30s with Hoggster. Good training with good instruction from Hoggster.

Note

Nicked down to Runners Shop June Sale. Under guidance from shoe-consultant Candyman purchased Brooks Tractors for bush running & orienteering and on-special Kayanos as next training shoe. Good work.

C • Tractors 4

Friday Jun 2, 2006 #

Running 50:00 [3] 11.0 km (4:33 / km)
ahr:151 max:163 slept:6.0 shoes: Nike Air Persus

Casual morning run with Hoggster, mostly along edge of lake at Commonwealth Park. 6 degrees and drizzling rain so not overly pleasant.

Didnt stretch yesterday.

Thursday Jun 1, 2006 #

Note
slept:6.45 weight:84.5kg (rest day)

might do some stretching later...

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