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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mortenneve

In the 31 days ending Dec 31, 2006:

activity # timemileskm+m
  ride15 10:59:19 52.31 84.19 33067
  run16 10:03:40 24.73 39.8 32867
  orienteering4 3:14:39 12.22 19.66 47577 /88c87%
  Total28 24:17:38 89.26 143.65 6640977 /88c87%
  [1-5]28 24:10:38
averages - sleep:6.3 rhr:42 weight:62kg

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Sunday Dec 31, 2006 #

orienteering 26:13 [3] **** 3.3 km (7:57 / km) +125m 6:41 / km
spiked:15/16c slept:2.0 shoes: VJ Integrator

ran course six of aus middle champs in reverse.
felt a little buggered after first exercise, technically really good. ran without compass. toph started 2min after me, didn't catch me, but wasn't far from it, mostly due to stupid error on last control.

orienteering 24:05 [3] **** 2.9 km (8:18 / km) +110m 6:59 / km
spiked:16/17c shoes: VJ Integrator

ran course seven of as middle champs.
ran without compass, nav really good.
losts about 1min, mostly just trying to find streamers. very pleased
cool and raining
little tight after two courses.

Saturday Dec 30, 2006 #

orienteering (exercise 2) 17:53 [3] *****
spiked:13/14c shoes: VJ Integrator

ran kooyoora
nav good, lacking finer points though, transition between controls not great.

orienteering (exercise 1) 36:22 [3] *****
spiked:9/14c shoes: VJ Integrator

ran kooyoora. put oiut flags with jim. really struggled early. one big mistake, lots of smalller ones. couldn't focus on the map, went out too hard. ran well 2nd half.

Friday Dec 29, 2006 #

run 59:27 [3]
shoes: nike katana 2

ran with troy around the short swc loop
troy ripped me on the hill (my time 8:17) but apart from that did it easy. chatted all the way around. feeling good lately.
was tempted to go for a bit more afterwards but thius weekend should be tough
mace went home today so im back to running by myself.
pretty excited about the 5days after checking the start list, should be awesome

Note

knees, legs body, excetera are feeling really good this last couple of days, perhaps due to only running or rest week earlier.
after this weekend im really gonna back off. only one hard day. then the five days.

Thursday Dec 28, 2006 #

run 25:55 [4] 6.0 km (4:19 / km)
shoes: nike katana 2

after long day climing drove home then went for run. was feeling exhausted all day but felt really fit on the run. technique good. ran a semi hard effort on the 6k block to check my fitness. got a good result considering last few days, and below par effort.

Note

back still causing slight discomfort
diet hurrendous,
head ache, probably dehydrated.

Wednesday Dec 27, 2006 #

run 20:00 [3]
shoes: nike katana 2

ran across past dec crag from pines camp grtound, felt tired but was mving quickly

Note

did a lpot of climbing and felkt buggered all day. lead eurydicy and the philanthropist, and 2nd some random 22 and failed dismally. far too much walking up hills.

Tuesday Dec 26, 2006 #

run (mountain) 30:27 [3]
shoes: nike katana 2

ran straight up central gully of arapilies as soon as we arrived. huge climb, still pretty stuffed after yesterday this made it worse. ran around the top some more, then straight down. surpirised i didn't die.

Note

climbed moldoon and back spasmed 3m form the ground, was bad again. too much walking today

Monday Dec 25, 2006 #

run (fire trail) 1:30:30 [3]
shoes: nike katana 2

ran with big family. started slow, everyone else was struggling. cooler weather and new shoes made me feel supa fast. did challenges (hill surges) on most hills. slowies turned back then it got hard. starting to feel more comfortable with the long stuff.
long swc loop.
had brief terrain run at end

Sunday Dec 24, 2006 #

run (city) 34:30 [3]
shoes: nike katana

good run with mace and jas around parkville, warmed into it well, struggled early though. still lacking endurance. biomechanically really good, technique good. my taper plan is premature but i seem to have a patttern worked out. gradula reducion in volume of training for 1-2weeks, followed vy 1easy mod lenght jog, then the next day a short high intensity run, day off then a day off then the race.
haven't considered multiday stuff.

Saturday Dec 23, 2006 #

Note
(rest day)

after a long night i slacked offa litle but didn't have much chance fro a jog

Friday Dec 22, 2006 #

ride 40:00 [2]

went for ride through the streets in the morning, was painfully hot and humid. struggled

run 18:00 [2]
shoes: nike katana

along fire trails, warmed into it but felt awful.
C • Happy 18th! 3

Thursday Dec 21, 2006 #

run warm up/down 12:00 [3]
ahr:132 max:156 shoes: nike katana

warm up around aths track
after 1.5hrs of work for 9 days in a row i felt pretty tired though. and it was steaming hot.

run (track) 11:33 [4] 3.0 km (3:51 / km)
shoes: nike katana

ran around a track, disappointed with the time, not a massive attempt. didn't really think i was gonna go to well and i do have a few excuses- gates over inner two lanes, heat, work, and had to run around other people on the track. good technique, legs felt heavy. i expect to go under 10:30 .

ride 30:00 [1]

rode to and from aths track for part of warm up, as well as to work

Wednesday Dec 20, 2006 #

ride 18:00 [1]

too and from work, felt absolutley stuffed
smokey and late night

run (fatlek) 23:58 [3]
shoes: nike katana

finally went fora run after a week, shin felt ok.
struggled early on, everything was shite. forced myslef into a brief surge, 1:21. then felt shit for some more.
once i turned back at 15min, i started to feel a bit better, and found myself able to run at a decent pace, did another surge over same course, ran 1:10. only got bettter as run went on, short hill surge was fine, and feeling better now.
proof that my body does like warm ups
also noticing regularily that i often ffeel bad after a brief period off. i will take note of when i feel good, since the week i had off could be considered recovery.
wore hr monitor but didnt work
recovered quickly
very smokey today
taken up new sport, Xtreme FARTING, body is clearly unhappy with something, felt like spewing all day. work was torture.

Tuesday Dec 19, 2006 #

ride 10:00 [1]

rode home from work on mtb
C • How is the injured leg from last week? 2

Monday Dec 18, 2006 #

ride (streets) 1:00:00 [1]

rode around for a while, felt a bit stuffed

Sunday Dec 17, 2006 #

ride (commute) 9:00 [1]

rode to work

ride 2:16:00 [2]
(injured) shoes: nike carnerso mtb

MTB
reallized how much of a soft cock i am and went for a ride instead of running, that way it hardly hurt at all. bumps and shakes made it hurt though.
rode up fingerpost road, then gerry's track then burntmill road, then further up fingerpost road to woodend. didn't expect to get so far, but had to have a look around the pineforrest for some single tracks, found a few rut free goodies.
found some really fantastic well made tracks with ramps and burms in the eucalypt forest. brilliant.
rode home freezing my ass off.
left at 6pm
had a near disaster when 10-12km from home i noticed my loose casette, tightened it with fingers and made it home, pffeewww

Saturday Dec 16, 2006 #

Note
(injured)

getting better slowly
atruggled through 5.5hrs of work

ride (commute) 7:00 [1]

rode to work

Note

my attack point log hours are fading away
C • just keep posting those 7-8 mi... 3

Friday Dec 15, 2006 #

Note
(injured)

still bad, hopefully getting better.

ride (commute) 8:00 [2]

rode home from work

Thursday Dec 14, 2006 #

Note
(injured)

tried going oing with vic jnrs but only made it 100m
C • No RAces 1

Note
(injured)

rtied to complete the hard man challenge, but failed dismally.
made it 100m, leg far worse struggling to wlak

Wednesday Dec 13, 2006 #

Event: Victorian Sprint Championships
 

orienteering race (sprint) 20:37 [3] 3.2 km (6:27 / km)
weight:62kg (injured) shoes: nike katana

vic sprint champs,
didn't really fancy my chances, still stiff from sunday. chances faded further when i tripped just infront of a fence i was about to jump. smacked my shin into fence, hurt a lot, so i pulled out.
then in true spirit of "harden the fuck up" i decided to restart unofficially, nav ok one mistake, leg hurt.
got way worse after.
harden the fuck up mortie
C • where's the injury? i can see ... 4

Tuesday Dec 12, 2006 #

ride (commute) 12:00 [1]
shoes: nike carnerso mtb

rode to work
still stuffed

Note
(rest day)

taking a day off before the sprint

Monday Dec 11, 2006 #

ride (commute mtb) 45:00 [3]
shoes: nike carnerso mtb

ride to worl and monday night run, huge head wind!
stuffed

run (monday night run) 45:00 [3]
shoes: nike katana

MFR club training ran to tan then around and back from pahran. heavy legs but felt ok

Sunday Dec 10, 2006 #

Event: Anaconda Adventure Race (Australian Sprint Adventure Race Champs)
 

run warm up/down 20:00 [2]
shoes: VJ Integrator

warm up and down for anaconda adventure run leg.
C • sweet ride morti wish i did ... 1

run race (rocky hilly) 1:14:55 [5] 13.0 km (5:46 / km) +32767m 25 / km
shoes: VJ Integrator

2nd leg run 13km: first parrt beach and rock hopping, then UP UP UP the hugest hill ever, then down some really steep othter hill and over creeks and shit.
after dom came out of the water with the leaders i was a bit nervous about if i could hold our good posi. ran steadily for first 3k, a few supa fast guys pasted me, including tash. then the really technical rocky boulders allowed me to utilise all my oing and more importantly rock climbing to catch them back up and pass heaps of other dudes. tash ran away from me b4 the big hill started. the monster hill was diffisult to keep working hard , i think i stopped pushing really hard at this point and lossed a bit of ground several guys passed me. but then i sorta refocused and dominated the undulating section. then went even wuicker on the downhill so ended up with a good time, yet to check results but think i went okay. felt really pleased to have done that time in the heat.
C • supa fast guys like tash 3

ride warm up/down 7:00 [0]
shoes: nike carnerso mtb

easy warm up for ride.

ride race 1:42:00 [5] 22.0 km (4:38 / km) +32767m 33 / km
shoes: nike carnerso mtb

NEVR AGAIN! i never anticipated how absolutely stuffed i would be after the run!
basic course straight up! for about 1hr.
well actually they took the liberty of making half of the course single track so it was mega mega hard, i was just begging for another gear. prick of a course, even went 100m the wrong way at one point, and had to go back up a hill to get back on track.
then down for 40min which wasn't very fun, couldn;'t see through dust, couldn't stand up off the saddle i was that stuffed and millions of people passed me. so i was disappointed i didn't do better on the ride, i think ill just do the run leg if i do it again.

run race (sandy beach) 17:00 [4] 2.8 km (6:04 / km)
shoes: nike katana

jumped straight off the bike and into the runners for a run down the endless beach back to lorne, legs SOO heavy, ill fix the time later but it was probably alomst that slow.

Saturday Dec 9, 2006 #

run 25:00 [3]
shoes: nike katana

jog out around bluff at lorne, tried to go fast but was really hot

Friday Dec 8, 2006 #

ride (road commute) 20:00 [1]
(rest day)

rode to work, felt a little stiff, probably just tired from work. having rest day for anaconda

Thursday Dec 7, 2006 #

ride (road, commute) 42:00 [1]

rode 42 min total today commuting, work was quite tough, wish i could add that to my log.

run (bike path) 26:02 [3]
ahr:140 max:151 shoes: nike katana

cruisy sorta run arounf merri creek. left knee still rough, very easy day tomo though.

Wednesday Dec 6, 2006 #

ride (road) 36:00 [3] 20.0 mi (1:48 / mi)

had to get to gissy, rode in a hurry didnt wanna miss the train. slow first part along dirt road so not telling my avg speed. went at around 32kmph for the rest though, but its all downhill.
back has occasional twinge

run 25:46 [4] 6.0 km (4:18 / km) +100m 3:58 / km
ahr:153 max:165 slept:8.0 shoes: nike katana

went out for run hoping back would hold up okay. started slow left knee a little rough, but okay. was feeling pretty standard. 2/3 of the way around i noticed my time was fairly decent, so went hard. pulled out a seasonal pb, very pleased

Tuesday Dec 5, 2006 #

Note
(injured)

had random lower back cramp watching tv in the morning. devo! wanted to overtake briohney! couldn't move all day, max had a go at massaging it out. fairly unusual thjing to happen but i expect to sleep it off.

Monday Dec 4, 2006 #

orienteering 52:46 [3] **** 4.7 mi (11:14 / mi) +240m 9:41 / mi
spiked:15/18c shoes: VJ Integrator

training at korong spur, aus middle dist champs m21E course.
felt very tired, ran with jimbo. nav should have been easier b/c i had break to look at next leg while jim put up streamers.
repeated mistake that i made last autumn.

orienteering (short race) 16:43 [4] ***** 2.7 km (6:11 / km)
spiked:9/9c slept:8.0 shoes: VJ Integrator

short, mostly downhill course at kooyoora. ran really well, felt better than this morning

Sunday Dec 3, 2006 #

run race (fun run) 19:42 [5] 5.0 km (3:56 / km)
rhr:36 shoes: nike katana

coburg lake classic 5k race 3rd, felt mod, slowed a lot second half

Saturday Dec 2, 2006 #

run (easy short rest) 23:55 [2] 4.0 km (5:59 / km)
rhr:49 shoes: nike katana

just a really short run before a race tomorrow, custard i ate before hand didn't agree with me. 1pm felt slightly lathargic, probably from watching cricket all day. felt good otherwise.

Friday Dec 1, 2006 #

ride (mtb single track) 46:24 [3] 18.0 km (2:35 / km) +300m 2:23 / km
rhr:42 slept:7.0 shoes: nike carnerso mtb

fast short ride felt supa good
home fromm gissy along single track

ride (mtb single track) 30:55 [3] 12.0 km (2:35 / km)
rhr:42 shoes: nike carnerso mtb

legs were begging for it, had to go for another ride
slight niggle with knee prob b/c i have been using a pvc pipe to roll along the side of my thigh.
firth park rd single track

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