Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Macca

In the 30 days ending Apr 30, 2008:

activity

time

miles

Running

15:22:08

111.91

(8:14)

180.1

(5:07)

2000

Orienteering

5:37:32

30.43

(11:06)

48.97

(6:54)

365

30 /

40c

75%

Core Strength

45:00

Total

21:44:40

142.34

229.07

2365

30 /

40c

75%

averages - sleep:7.1 weight:64kg

1:55

0:00

» now

Wednesday Apr 30, 2008 #

Running warm up/down 10:15 [3] 2.0 km (5:08 / km)
ahr:144 max:166 shoes: Asics GT-2130

Running tempo (Smashfest) 23:48 [5] 5.1 km (4:40 / km)
ahr:178 max:184 shoes: Asics GT-2130

Was pretty happy with this one. Felt like I was maxed out for most of it. Realised though I need to do more on the flats and probably the uphill too. If I go any harder on the downhill, I'm bound to eat shit.
17 seconds off PB
Kieran: watch out for James - he absolutely kicked arse today, doing 22:30, about a minute off his PB I think. Was awesome.

Running warm up/down 5:50 [2] 0.95 km (6:08 / km)
ahr:138 max:152 shoes: Asics GT-2130

Tuesday Apr 29, 2008 #

Running warm up/down 10:40 [3] 2.05 km (5:12 / km)
ahr:134 max:149 shoes: Asics GT-2130

Running intervals (6x 960 m Hill Circuits) 33:50 [5] 5.75 km (5:53 / km)
ahr:167 max:183 slept:7.0 shoes: Asics GT-2130

Hill loops at UQ by the lakes with James & Julia D.
Did 6 reps of 3 times round this little 320 m circuit around a path and down the boardwalk.
Rest 2 minutes.
Was a good session. Soooo cold though! I think I could have done these a bit harder, wasn't sure how to pace it for most of it.
James was doing them totally differntly to me - burned it up the uphill, where he smashed me, then I flew past him on the downhill. Ended up around the same time each rep.
1. 3:40
2. 3:40
3. 3:35
4. 3:40
5. 3:36
6. 3:31

Running warm up/down 10:45 [2] 1.95 km (5:31 / km)
ahr:134 max:147 shoes: Asics GT-2130

Sunday Apr 27, 2008 #

Orienteering race (Qld Age Class Relays) 39:20 [4] *** 7.2 km (5:28 / km)
ahr:154 max:176 shoes: Jalas Olway

Mundoolun (1:10,000)
Red 1-9 (6.2 km)
Actual time on course was 45:30 but somone (not naming Julia D's name) took my map! Spent 6 minutes tracking down a map for my exact course. Was a good fun course though, as uncompetitive and as it was. Hardly anyone there!

Saturday Apr 26, 2008 #

Note
(rest day)

Sooooooooooo tired from yesterday... me wants to crash at 9pm...

Friday Apr 25, 2008 #

Running long (ANZAC Day Run) 1:55:00 [4] 21.7 km (5:18 / km) +1000m 4:18 / km
ahr:157 max:178 shoes: Asics GT-2130

Ship's Sturn Loop from Binna Burra with James
Today was really interesting. Got up at 5:20 to go down to Binna Burra for the long run with James and Kieran. Started cruising at 6:10, a little late. Got to Dreamworld and checked my phone - turns out James hadn't left until 6:30 because he had a flat battery. No probs. Got to Nerang and started climbing the mountain toward Beachmont when I got a call from James, "Yeah Mat, I'm not going anywhere"... broken down on the Pacific Mwy at Pimpama, without Kieran. Hung a U-ey and cruised back up to meet him. Called a tip truck to pick him up and bring the car back to Boonah (Towie loved it... not, had no idea where Boonah was - he was a bit thick). Got cruising ahead and finally got running at around 9:30.
The track started off heading down and down and down and down and down for aaaages, with not a single uphill. James & I knew we were going to get smashed on the homeward stretch. Ended up crossing a gorge and winding back up this massive escarpment to some awesome views, through a saddle then back in to the rainforest, back home.
Passed through heaps of varying scenery: went down in to dense rainforest, passed at least 5 waterfalls, crossed a gorge with a decent flowing creek, went up in to some classic bush, found a few nice rocky outcrops with incredible views over the coast and down the Nunimbah valley (Q1 was the only highrise in sight). Even went through a few open (but steep) grassy fields.
Felt alright for the majority of the loop, but bowels were tunring over like a dogs breakfast. By the end, felt like I'd been kicked in the nuts about 10 times over. Totally wasted now. James was the leader for the whole run, and burned me on the last 5 or so km, didn't have him in sight.
Relatively gradual climb for the 2nd half back in to the rainforest, but man you pay for the big downhill stretch in the first 5 km.
Had a well-earned ($5) ice chocolate at the Binna Burra café (in true shit Binna Burra café style service).
Headded down to Broadbeach for a Big Chiaf's Works Burger - ohh it went down so well. Cruised to the beach for a swim afterwards.
Ended up dropping James off at Boonah on the way home where he got picked up and driven back past the way we came from the Gold Coast for his stay down at Potsville.
What a day...
ADVICE to ALL: Don't do the Ship's Sturn anti-clockwise - it would be practically impossible (the last 5 km is a massive climb!)

C • cool story 1

Thursday Apr 24, 2008 #

Orienteering race (Mid-Week) 56:47 [2] 7.4 km (7:40 / km)
ahr:143 max:170 shoes: Jalas Olway

Stockyard Creek (1:10,000
Long Red (6.someting km)
Soooooo tired from yesterday's Smashfest. A slow walk... practically.

Wednesday Apr 23, 2008 #

Running warm up/down 6:45 [3] 1.5 km (4:30 / km)
ahr:157 max:169 shoes: Asics GT-2130

Running tempo (Smashfest) 23:32 [5] 5.1 km (4:37 / km)
ahr:175 max:185 weight:64kg shoes: Asics GT-2130

Started off with everyone as a group (big group today, around 8 or 9 people). Kieran and James shot off ahead and they practically lost me on the first bush hill. Kept a steady pace, though was definately going harder through the first section than ever before. Powered up round the back and round, feeling pretty screwed but still going hard. Started seeing James ahead, slowly drawing closer. Ended up passing him on one of the last few hills. (dying to go to the loo at this stage). Burned it round the corner to bring in a PB, smashing the last PB by 22 seconds!
Still, had absolutely no chance of keeping up with Kieran... he's a friggen gun! I got a looooooong way to go if I'm to get any chance of being competitve.

Running warm up/down 5:50 [2] 1.1 km (5:18 / km)
ahr:150 max:162 shoes: Asics GT-2130

Tuesday Apr 22, 2008 #

Running warm up/down 7:15 [3] 1.45 km (5:00 / km)
ahr:150 max:181 shoes: Asics GT-2130

Running intervals (8x 500 m) 38:30 [5] 8.0 km (4:49 / km)
ahr:174 max:186 shoes: Asics GT-2130

Down along the river at UQ with James and Julia D.
8x 500 m, rest on 500 m
Heaps more consistent than the same session 2 weeks ago, but couldn't pick up the pace. James was way ahead in pretty much every interval. He's getting soooo fast!
1. 1:39
2. 1:42
3. 1:40
4. 1:40
5. 1:40
6. 1:40
7. 1:42
8. 1:39
Had nothing more left speed wise. I gotta find a way to pick up that pace.

Running warm up/down 10:25 [2] 1.95 km (5:21 / km)
ahr:142 max:150 shoes: Asics GT-2130

Monday Apr 21, 2008 #

Note
(rest day)

Sunday Apr 20, 2008 #

Orienteering race (OY 2) 1:12:00 [3] **** 11.8 km (6:06 / km) +365m 5:17 / km
ahr:161 max:175 spiked:12/19c shoes: Asics GT-2130

Mountain Station (1:15,000)
Red 1 (10.6 km)
Wow, this place is amazing! You can run, have the challenge of navigating, and still stuff up, all without working your butt off over every hill! It was bliss. "O heavan"
Started off a little cautiously as 1 was very vague.
2 was huge - didn't check the size on control description first and when I was approaching the 3 m boulder cluster, thought to myself, "that's too big to be mine". It was.
Straight in to 3 via the bare rock, no worries.
Overshot 4, almost got to the fence then realised I went too far. Used a bad attackpoint of a vague gully. Lost about 1 minute.
5 was piss.
6 was a little tricky, but easy in the end.
Found another control very close to 7, was sure it wasn't mine but still checked the number. Mine was about 50 m past it.
The long leg, 8, didn't go to plan. Started to head north to go through the saddle and over to the big northern spur. Thought I had gone too far, so took a hard right and went down the wrong side of the major gully. Lost a couple of minutes doing that.
Overshot 9, lost about 1 minute.
10 was sweet (saw it on the way to 8).
Up the line of massive boulders straight in to 11. Was a little far north, but not too much time lost.
Was very cautious for 12, probably too cautious. Was initially a little high, but figured it out quickly. Still contoured round slow.
Burned it around the hill then up the gully in to 13.
Didn't quite get 14 with the thickets and bare rocks not making sense. Stoped for a moment to figure things out, took 2 steps and there was the control behind a boulder.
Had to cross a super wet and muddy and cow shit-infested creek to get to 15. Smelt deliciously tasty.
Everytime I looked at my compass on the way to 16, I saw I was going too far left. Ended up about 150 m too far down the hillside. About a minute or so lost there.
17 was ok, a bit confusing with all the boulders looking the same near the control cirlce.
Baaaaaaaaaaaaaad route choice coming out of 17. Don't know what I was thinking, but got stuck in some right awful green and had no way of getting thorugh it except on hands & knees. Stupid stupid stupid stupid stupid. About 4 minutes lost there. Then couldn't keep a straight line once I got out of the thick shit.
cbf for finnish (540 m leg).
Overall, navigation went quite well, despite a few screwups. Need to do more intervals though to keep running strong and *fast* in this terrain!
Oh and needed to do a shit real bad for last 6 controls wich felt like it was slowing me down heaps.
Ahh good times.

Saturday Apr 19, 2008 #

Running long (Saturday Group Long Run) 1:43:00 [4] 20.2 km (5:06 / km) +1000m 4:05 / km
ahr:158 max:186 shoes: Asics GT-2130

From Bridget's
Planned to go out for at least 100 minutes - made that goal, but was an effort though. Did a couple of extra loops here & there to make up time.
First half was with Kieran, James and Julia, but Kieran left and did his own crazy 2.? hour run. (good work).

Thursday Apr 17, 2008 #

Orienteering race (Mid-Week) 54:25 [3] 7.4 km (7:21 / km)
shoes: Jalas Olway

Daisy Hill (1:10,000)
Was pretty much a recovery run

Wednesday Apr 16, 2008 #

Running warm up/down 5:00 [3] 1.0 km (5:00 / km)
shoes: Asics GT-2130

Running tempo (Smashfest) 24:15 [5] 5.1 km (4:45 / km)
ahr:181 max:190 shoes: Asics GT-2130

Had an absolute epic getting here today. Took around 1 hour to get from Valley to Anzac Park (about an 8 km trip, normally takes 20 minutes during afternoon peak). Arrived only to find I had no running shorts, so had to resort to boxers. *****Anyone pick up on that??***** They seemed to work pretty well!
Anway... ran the whole thing pretty strongly, though probably went out too hard, which I defintaley noticed by the time I got up toward the back of the course. Was still feeling pretty strong. Only let down by the fact that I couldn't run properly down hills since it was almost pitch black. Still, pretty happy with time. 20 seconds off PB.

Running warm up/down 6:00 [2] 1.0 km (6:00 / km)
shoes: Asics GT-2130

Note

I feel like I'm doing a shitload of training, most of it all pretty hard. And yet all I get is 3.5 to 4 hour weeks. With like 45 km. It's shitting me!

C • :) 3

Tuesday Apr 15, 2008 #

Running warm up/down 13:20 [2] 2.4 km (5:33 / km)
ahr:133 max:148 shoes: Asics GT-2130

Running intervals (Pyramid) 30:00 [5] 7.0 km (4:17 / km)
ahr:175 max:191 shoes: Asics GT-2130

Intervals with James, Ian and Julia at UQ. Didn't feel all that zippy to start off with but came alright in the end.
500 m, 1 km, 2 km, 1 km, 500 m; each rest on 500 m.
1. 1:39 - 500 m
2. 3:30 - 1 km
3. 7:13 - 2 km
4. 3:46 - 1 km
5. 1:40 - 500 m

Running warm up/down 10:20 [2] 1.8 km (5:44 / km)
ahr:141 max:147 shoes: Asics GT-2130

Monday Apr 14, 2008 #

Note
(rest day)

Rest day as per usual Mondays.

Sunday Apr 13, 2008 #

Note

Course set for today's event so no run. Plus studying for an exam Monday. Time poor.

Saturday Apr 12, 2008 #

Running long (Saturday Group Long Run) 1:23:30 [3] 15.05 km (5:33 / km)
ahr:144 max:175 shoes: Asics GT-2130

From Clare's
Ran the big loop with James and Julia. James & I decided witih 3 minutes of the run to move Friday's intervals to Tuesday...
Thanks Clare for the awesome breakky!

Friday Apr 11, 2008 #

Running warm up/down 11 [3] 2.2 km (5 / km)
ahr:151 max:166 shoes: Asics GT-2130

Running intervals (8x 500 m) 38:00 [5] 8.0 km (4:45 / km)
ahr:175 max:192 slept:7.5 weight:64kg shoes: Asics GT-2130

Intervals with James at UQ
Started off soooo slow, couldn't get the legs turning over fast enough. After the third, though, all came sweet and getting ahead of James. Good session.
8x 500 m, rest on 500 m
1. 1:45
2. 1:49
3. 1:46
4. 1:37
5. 1:36
6. 1:38
7. 1:36
8. 1:34

Running warm up/down 10:00 [2] 1.65 km (6:04 / km)
ahr:143 max:154 shoes: Asics GT-2130

Wednesday Apr 9, 2008 #

Running warm up/down 9:20 [3] 1.85 km (5:03 / km)
ahr:155 max:169 shoes: Asics GT-2130

Speedy warm-up with James

Running tempo (Smashfest) 23:54 [5] 5.1 km (4:41 / km)
ahr:175 max:185 shoes: Asics GT-2130

Wholly shit when does it stop!?!?
A new PB, shaved 13 seconds off the last one. Must be Anna's running coaching!
James totally smashed me though doing roughly 22 minutes!!

Tuesday Apr 8, 2008 #

Running 34:30 [3] 6.8 km (5:04 / km)
ahr:142 max:163 shoes: Asics GT-2130

Stupendously busy at the moment. Would have done intervals if I could fit them in.

Core Strength 15:00 [2]

On the park equipment

Monday Apr 7, 2008 #

Note
(rest day)

Uni all day. Could have gone for a run in the arvo but had a late, super fatening heavy lunch so felt awful - would have been pointless.

Sunday Apr 6, 2008 #

Orienteering race (State Event) 1:08:41 [3] *** 9.5 km (7:14 / km)
ahr:152 max:173 spiked:18/21c slept:6.5 shoes: Jalas Olway

Toohey Forest (1:10,000)
Red 1 (7.5 km)
Failed the 1 hour challenge set down by Lorenzo. A little tired from yesterday's long run, but no real excuse. Fun course considering the area.
http://www.mapmyrun.com/run/australia/brisbane/104...

Saturday Apr 5, 2008 #

Running long (Saturday Group Long Run) 1:44:00 [3] 19.7 km (5:17 / km)
ahr:164 max:186 slept:7.5 shoes: Asics GT-2130

From Lance & Wendy's
Did the longer loop with James & Caine.
Got 95% of the way round and just when we were starting to get to "I've had enough, I want to go home" stage, Caine seemed to figure out where we were and pulls away at lightning speed like he'd just finished warming up! Me and James we're left for dead.
http://www.mapmyrun.com/run/australia/brisbane/113...

Note

Was this Jim Bowling in his brand new plane? He was telling us at the mid-week event about how he just finished building it and was going to fly it for the 1^st time this weekend...
http://www.brisbanetimes.com.au/news/queensland/pi...

C • nah 1

Friday Apr 4, 2008 #

Running 34:00 [3] 6.8 km (5:00 / km)
ahr:142 max:161 shoes: Asics GT-2130

Cruisy run round the burbs

Core Strength 15:00 [3]
shoes: Asics GT-2130

Thursday Apr 3, 2008 #

Orienteering race (Mid-Week) 46:19 [3] 5.67 km (8:10 / km)
ahr:156 max:177 shoes: Asics GT-2130

Bunyaville West
Long Red (4.7 km)
Light running. Not really in to it today.

C • who calls you matty? 3

Wednesday Apr 2, 2008 #

Note

Smashfest tonight, meet at 5:00 pm Anzac Park - Be There!

Running warm up/down 5:15 [3] 1.0 km (5:15 / km)
ahr:146 max:159 shoes: Asics GT-2130

Was running late so probably a bit fast for a warm-up.

Running tempo (Smashfest) 24:08 [5] 5.1 km (4:44 / km)
ahr:178 max:189 shoes: Asics GT-2130

Was feeling all day today like I was coming down with a cold... sore throat, aching muscles, and feeling tiered in general and was thinking no way should I be running. Decided f*** it and ended up running 1 second off PB... wtf?

Running warm up/down 6:00 [2] 1.0 km (6:00 / km)
ahr:143 max:162 shoes: Asics GT-2130

Tuesday Apr 1, 2008 #

Running 30:45 [3] 6.3 km (4:53 / km)
shoes: Asics GT-2130

Morning run round New Farm. Was going to do a long run round to Toowong and back but body wasn't agreeing with me. Still sore from Easter... wtf? Real reason - CBF.
http://www.mapmyrun.com/run/australia/brisbane/883...

Core Strength 15:00 [2]

Used the park strengthening equipment along the river.

Running intervals (8x 100 m Hills) 18:00 [5] 1.6 km (11:15 / km)
ahr:159 max:188 shoes: Asics GT-2130

Decided that since I had slackened off by not doing the long run, thought I'd better do some intervals instead. Usual Teneriffe Hill - up 100 m, rest down 100 m on 1:30. Some amazing times after I realised I had more from the 4th interval onwards.
1. 0:48
2. 0:50
3. 0:48
4. 0:44 - Was thinking after this one, "That was stupid - won't do that again"
5. 0:42 - I was wrong...
6. 0:42 - WTF?
7. 0:41 - What the hell have I been doing up till now... crawling?
8. 0:43 - Ok I'm wasted now.
(Average 0:44.75 - New PB Average!!!)

Running warm up/down 6:15 [1] 0.85 km (7:21 / km)
shoes: Asics GT-2130

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