Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: jools

In the 31 days ending Jan 31, 2014:

activity

time

miles

Step into Life group

8:05:00

run

5:42:11

32.49

(10:32)

52.28

(6:33)

road bike

2:47:00

42.74

(3:54)

68.78

(2:26)

long slow run

2:00:32

12.59

(9:34)

20.26

(5:57)

running event

1:59:05

13.25

(8:59)

21.33

(5:35)

MTB ride

1:45:10

13.03

(8:04)

20.97

(5:01)

Bushwalk

1:00:00

3.11

(19:19)

5.0

(12:00)

Total

23:18:58

117.2

188.62

2:00

0:00

» now

Thursday Jan 30, 2014 #

road bike 1:40:00 [3] 45.0 km (2:13 / km)

Rode my bike to work in Castlemaine. The time and distance are guessed. I got a flat tyre, and the garmin became confused while I was fixing it. Glad I wasn't alone at the time.

C • Nice work! 1

Tone up session this morning before work. Used 2 x 4kg free weights. Focus was on arm and shoulder strength, and abs. Good work out! 2 people mentioned that they would like to attend the orienteering cone and try session, and bring children or partners.

C • CATI 1

run 28:38 [3] 5.05 km (5:40 / km)
shoes: ASIC nimbus

After work run up and down the creek; the weather wasn't too hot. Got to get out and exercise whenever it is possible this week; later in teh week it won't be possible.

Sunday Jan 26, 2014 #

MTB ride 58:50 [5] 10.58 km (5:34 / km)

Rode Ilka's bike with Julia up and over the saddle near Mt Maria, to French's Farm. Phew! Julia is sooo strong and fit on a mountain bike. We saw a large tiger snake on the track, it was about 1.5m long and quite fat. What a beautiful track! I had to walk the bike up the top section of a few hills!

MTB ride 46:20 [4] 10.39 km (4:28 / km)

Rode back to the camping area on the coast track. Much less climb, with some nice descents - I wasn't holding the brake so much, and enjoyed the ride - phew! the concentration needed for mountain biking is pretty intense!

Saturday Jan 25, 2014 #

run 34:03 [3] 4.72 km (7:13 / km)
shoes: ASIC nimbus

Ran with Ilka from her house in Hobart up to and around the Knocklofty Reserve. Lots of uphill to get there and downhill on the way back; I love Hobart's sunlight; colours seem brighter on this sunny morning than I have noticed for a very long time.

Bushwalk 1:00:00 [1] 5.0 km (12:00 / km)
shoes: Innovate roclite318

Walked along a trail from Spring Reserve on Mt Wellington - just out and back. Enjoyed the cool fresh air and the great views of Hobart.

Wednesday Jan 22, 2014 #

Step into Life group 1:00:00 [3]
shoes: Brookes Ghost

Tone up session; a good workout using 2x4kg weights. Phew! Jelly shoulders tonight.

Monday Jan 20, 2014 #

Step into Life group 55:00 [3]
shoes: ASIC nimbus

This Step into Life session involved a fitness test. The 3km time trial was slower for me than normal (5:16/km) and I could only manage 12 push ups, but was reasonable pleased ith the other activities.

Sunday Jan 19, 2014 #

run 1:32:28 [2] 11.1 km (8:20 / km)
shoes: ASIC nimbus

Attempted a long slow run this morning with Neil; he wanted to show me his 'scraplands route'. Well, I assumed this would be painful, so dosed up on paracetamol and ensured there was over 1 litre of water in my camel packl because I knew I'd be SLOW. Set out at shuffle pace and maintained this for the first 3 or 4 kms. Found I couldn't run up the hills and there were several steep ones early in this run, so just walked up these. Told Neil just before 4km that I wanted to just go off on my own route (in the direction of home), but he urged me to go on. So off I shuffled behind him as he found his way reading the map. At 7km I stopped running and decided I was walking back. There was no way my bod was going to keep up the shuffle.
I assume this happened because:
a. I might not have fully recovered from last week's half marathon
b. I have not run during the week because its been too hot (apart from a couple of little jogs yesterday)
c. I wasn't enjoying it despite the perfect running weather.

Oh well, hope I feel a bit better next weekend in Tassie.

C • What she didn't say 3

Saturday Jan 18, 2014 #

Step into Life group 55:00 [2]

Beautiful stretching session; feeling very relieved that the temperature has dropped a lot, and everything can cool down!

run 20:13 [3] 3.35 km (6:02 / km)
shoes: ASIC nimbus

Ran from home down to Lake Weeroona for the powerflex session. Felt slobby after no running (or even walking) this hot week.

run 18:36 [3] 2.96 km (6:17 / km)
shoes: ASIC nimbus

Ran home from the lake after powerflex, and coffee at the van, and chats with a few people. Still felt slobby and slow.

Friday Jan 17, 2014 #

Note

This week has been too hot for exerting oneself; Tuesday, Wednesday , Thursday and Friday the max temp has been 42 or 43 degrees. It has been very warm each night, so sleeping has been difficult. We are tired.

Wednesday Jan 15, 2014 #

Step into Life group 50:00 [3]

Tone up session - INDOORS! With AIR CONDITIONING! excellent. It was 43 degrees when I got home ( inside it was 37). Ugh!

Sunday Jan 12, 2014 #

running event 1:59:05 [5] 21.33 km (5:35 / km)
shoes: ASIC nimbus

Ran in the Bendigo Community Half Marathon today. My goal was to run the distance in under 2 hrs and I just managed it. I found this was one of the hardest half marathons I have competed in. There were 4 loops in town ( around Rosalind Park and Lake Weeroona). 3 others from Step into Life were running, with another 2 encouraging us on and taking photos. We all walked back to the lake afterwards and had breakfast ( 2nd breaky) at the Boardwalk. The couch suction is pretty strong! My feet were quite sore during the run.

C • Well done!! 1

Saturday Jan 11, 2014 #

Step into Life group 45:00 [2]
shoes: Brookes Ghost

Saturday morning stretching session down near the lake. By the time we finished it was getting pretty hot and steamy.

Friday Jan 10, 2014 #

run 26:06 [4] 4.53 km (5:46 / km)
shoes: Brookes Ghost

Attempted to run the 5km route along the creek; it was hot and as it was a hot afternoon, it was difficult. Big effort, and I couldn't finish the full 5km. Had to walk the last 500m. Im not feeling very confident about the half marathon on Sunday; I guess I'll not be able to meet my goal.

C • Meet your goal 4

Thursday Jan 9, 2014 #

run 32:35 [3] 5.48 km (5:57 / km)
shoes: ASIC nimbus

Neil and I jogged once around the loop which forms 1/4 of the half marathon route for next Sunday. I had a side stitch all the way around and did not enjoy this run. Neil was running well and it was his 2nd run for the day.

Wednesday Jan 8, 2014 #

Step into Life group 50:00 [3]
shoes: ASIC nimbus

Tone up session with free weights.

Monday Jan 6, 2014 #

Step into Life group 1:00:00 [3]
shoes: ASIC nimbus

Cardio session. We warmed up with boxing and kicking, then ran 100m intervals with 100m recoveries. Wasn't able to sprint too much, as I needed a recovery session.

Sunday Jan 5, 2014 #

long slow run 2:00:32 [3] 20.26 km (5:57 / km)
shoes: ASIC nimbus

Long run at No. 7 and Crusoe res with Andrew. We did Andrew's 10km route, then ran the double reservoir loop and I finished off with a loop of No 7 at the end to take the distance to 20km. Had to deliberately slow our pace at times. Finished up feeling fatigued but OK.

C • Andrew 2

C • With Neil!!! 5

run 32:02 [3] 5.06 km (6:20 / km)
shoes: Brookes Ghost

Hill run - MacKenzie Rowan loop.

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