Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Macca

In the 31 days ending Aug 31, 2007:

activity

time

miles

Orienteering

14:59:55

58.14

(15:29)

93.57

(9:37)

51 /

68c

75%

Running

4:48:53

30.04

(9:37)

48.35

(5:58)

Training

2:17:15

15.77

(8:42)

25.38

(5:24)

Road Riding

53:00

9.69

(11.0/h)

15.6

(17.7/h)

SPORTident Practice

42:00

3.48

(12:04)

5.6

(7:30)

24 /

28c

85%

Time Trial

10:49

1.85

(5:52)

2.97

(3:39)

Total

23:51:52

118.97

(12:02)

191.46

(7:29)

75 /

96c

78%

averages - sleep:8.7 rhr:54 weight:63kg

4:28

0:00

» now

Friday Aug 31, 2007 #

Road Riding (Valley to QUT) 14:00 [3] 3.9 km (16.7 kph)
slept:7.75 (injured) shoes: Thongs

Rode to uni.
Calf is really sore/tight today... what the hell is wrong with it???

Road Riding (QUT to Valley) 14:00 [3] 3.9 km (16.7 kph)
(injured) shoes: Thongs

Rode home from uni

Note

Holly shit... 2 hours in traffic on the Gateway... aaaarghhh!!!!!

Thursday Aug 30, 2007 #

Orienteering (Control Collection) 1:40:00 [2] *** 6.67 km (15:00 / km)
(injured) shoes: Asics Gel 1120

Daisy Hill (1:10,000)
Collecting controls after my event. Getting so sick of Daisy Hill. Now my calf hurts.

C • lol 2

Wednesday Aug 29, 2007 #

Orienteering (Putting Out Controls) 4:28:45 [1] *** 13.12 km (20:29 / km)
ahr:116 max:164 shoes: Jalas Olway

The shittiest thing I have done in a loooong time! Was putting out controls for my mid-week event on Thursday. Started at 4, got dark at 5:30, was out in the forest until 8:30... was so damn spooking, especially in the green bits - was a little worried some Logan bogans had ripped off my car at the end of Underwood Road.

Tuesday Aug 28, 2007 #

Running warm up/down 20:00 [3] 2.1 km (9:31 / km)
ahr:149 max:170 slept:8.5 shoes: Asics Gel 1120

Warm up and setting up the "course"

SPORTident Practice intervals 30:00 [5] 4.8 km (6:15 / km)
ahr:170 max:187 spiked:24/28c slept:8.5 shoes: Asics Gel 1120

Awesome SI-interval session in Toohey Forest with Simey
Had 4 SI units spaed 100m apart... so we went (7 reps):
Punch (start)
100 m hard
Punch
100 m hard
Punch
100 m hard
Punch (finish)
100m walk
100m jog
100m walk
Start again (no rest)
------
Times:
1:05 (181 bpm max) - slow because waiting for units to turn on!
0:58 (186 bpm max)
0:59 (186 bpm max) (MP - didn't hold SI in unit long enough)
0:59 (187 bpm max)
1:00 (186 bpm max)
0:58 (187 bpm max)

Was awesome fun! Hardest thing was tring to get stick in the hole without missing and still running, but even harder was slowing right down and speeding up again every 100 m - hitting the breaks then the accelerator made for a really intense session. Would have gone for more reps, but SI sticks filled up. Next time, will bring some spares. Cheers Simey! Had aaaawesome fun!

Running warm up/down 10:00 [2] 1.4 km (7:09 / km)
ahr:170 max:160 shoes: Asics Gel 1120

Warm down

SPORTident Practice tempo 12:00 [4] 0.8 km (15:00 / km)
ahr:140 max:180 shoes: Asics Gel 1120

Had a little mini course set up beside the carpark about 100m long with 8 units set about 2-3m apart - was awesome fun too! Had about 4 or 5 goes, but screwed 2 up, one bad punching, the other I completely missed a control!

C • how good was that!!! 5

Monday Aug 27, 2007 #

Note
(rest day)

I'm stuffed today. Get back in to it tomorrw with some SI practice!

Note

Yuk! Just squeezed out a 2cm-long pussy jumping cactus barb from my calf!

Road Riding (Valley to QUT) 12:00 [3] 3.9 km (19.5 kph)
shoes: Thongs

Rode to uni

Road Riding (QUT to Valley) 13:00 [3] 3.9 km (18.0 kph)
shoes: Thongs

Rode home from uni

Sunday Aug 26, 2007 #

Orienteering race (Classic) 1:04:27 [5] *** 10.05 km (6:25 / km)
ahr:172 max:185 spiked:9/14c shoes: Jalas Olway

Leyburn Hills (Course 1a (M17-20A) - 8.2 km)
1st of 8 (9)
Queensland Championships (Day 2)
Again an average run - once again a case of "who made the least stuffups". Shocking route choice 2-3, kept zig-zaging around the hills - bad bad bad! Otherwise, not too bad.

C • hej hej 2

Course 1a - Splits

Saturday Aug 25, 2007 #

Event: Qld Orienteering champs

Orienteering race (Qld Middle Dist Champs) 39:53 [5] *** 6.18 km (6:27 / km)
ahr:177 max:187 spiked:7/11c slept:7.5 shoes: Jalas Olway

Leyburn Diggings (Course 1/1a (M17-20A) - 5.4 km)
1st of 9 (10)
Queensland Championships (Day 1)
Had an ok run, didn't think it was 1st-place quality - was more a case of who stuffed up the least. Took a long time trying to get in to the scale - was running up the first gully and thought I had passed, but never seen a dam that I should've seen, but found another a lot later, ended up being the one I was looking for. Felt like 1:15,000. Worst control was 5, ended up going down wrong parallel gully from top of the ridge. Bad trying to fight through green too. Got in to a cat fight with a tree stup which left me scrathched up.

Course 1/1a - Splits

Thursday Aug 23, 2007 #

Orienteering (Mid-Week) 40:24 [4] *** 6.43 mi (6:17 / mi)
ahr:164 max:181 shoes: Jalas Olway

Stockyard Creek (Long Red - 5.5km)
Did alright - happy to run again after a 3-day rest period!

Tuesday Aug 21, 2007 #

Note
(rest day)

Hmm... another rainy day... not going to risk getting sick before the weekend.

Monday Aug 20, 2007 #

Note
slept:8.0 (rest day)

Wholly dam! It's been raining for like two days straight! No way I could do training today! Starting taper for Queensland Champs today anyway.

Sunday Aug 19, 2007 #

Orienteering race (State Event) 51:13 [4] ** 9.17 km (5:35 / km)
ahr:166 max:182 spiked:10/15c slept:10.0 shoes: Jalas Olway

Bright View
Showery and miserable, but a fast, open and fun course all the same. Did pretty good, except mucked up 11... not paying enough attention to the compass. 7 was in the wrong place, bad considering the only thing to use was the compass; and lost time on 13 because control was hidden.

Saturday Aug 18, 2007 #

Running long (Saturday Group Long Run) 1:18:50 [4] 14.02 km (5:37 / km)
ahr:144 max:185 slept:3.0 shoes: Asics Gel 1120

From Ian and Julia's.
Felt pretty good, despite a late one at Kieran's the night before.
Longest run in a while.
Ran with Ian Taylor and Clare Leung for half and Rachel for the whole. From Ian's to Chapel Hill Reservoir, Summitt Lookout, Slaughter Falls, Toowong Cemetary, Anzac Park, Ian's.
Thanks guys. Simey, your slack!

Friday Aug 17, 2007 #

Running warm up/down 22:37 [3] 4.24 km (5:20 / km)
ahr:141 max:164 slept:7.0 shoes: Asics Gel 1120

Warm-up Valley to Goodwill Bridge via City

Time Trial (3k Goodwill - Story Smash) 10:49 [5] 2.97 km (3:39 / km)
ahr:175 max:185 slept:7.0 shoes: Asics Gel 1120

Better than last 3km - PB (even though it's only my second try). Aim for the end of the year is <10:00.

Running warm up/down 18:06 [2] 2.94 km (6:09 / km)
ahr:147 max:150 slept:7.0 shoes: Asics Gel 1120

Warm-down
Under Story Bridge - Valley

Thursday Aug 16, 2007 #

Orienteering race (Mid-Week) 47:57 [4] 6.0 km (8:00 / km)
slept:7.0 shoes: Jalas Olway

Pretty decent run, felt much better than yesterday. Didn't have GPS this time though... not sure where it is :s

Wednesday Aug 15, 2007 #

Note
slept:7.0

Friggen builders next door woke me up. Really sore muscle where your leg muscles connect to your arse from yesterday.

Orienteering (Course Setting) 1:40:00 [1] *** 8.0 km (12:30 / km)
shoes: Jalas Olway

Daisy Hill
Wondering around putting out streamers for Mid Week Champs. Basically no running effort - was hungary, bored and sore from yesterday.

Tuesday Aug 14, 2007 #

Running warm up/down 12:00 [3] 1.95 km (6:09 / km)
ahr:150 max:161 shoes: Asics Gel 1120

Toohey Forest
Warm up

Training hills 25:00 [5] 3.5 km (7:09 / km)
ahr:163 max:190 shoes: Asics Gel 1120

Toohey Forest
Awesome hills session with Simon.
Found (in Simey's own words) the steepest hill in South East Queensland - was 150m long and 50m high... totally wasted by the end, but not sure if it is actually beneficial but anyhow... it sure felt damn good! GPS reconed around 33% climb.
150m hard up + 150 m down rest + 1 min rest
1. 1:01 (186 bpm max)
2. 0:57 (188 bpm max)
3. 0:56 (190 bpm max)
4. 1:01 (188 bpm max)
5. 1:03 (188 bpm max)
6. 1:07 (187 bpm max)
(750m slow run recovery)
7. 1:02 (185 bpm max)
8. 0:55 (188 bpm max)
9. 0:54 (189 bpm max)
Thanks for helping me up that last hill Simey! Was a good session.

Running warm up/down 14:00 [2] 1.95 km (7:11 / km)
ahr:156 max:180 shoes: Asics Gel 1120

Toohey Forest
Cool down (wrecked!)

Monday Aug 13, 2007 #

Note
slept:7.5 (rest day)

Went to work wearing my new insoles - they hurt even now!

Sunday Aug 12, 2007 #

Orienteering race (State Event) 1:02:59 [3] 6.2 km (10:10 / km)
ahr:150 max:174 slept:8.0 shoes: Jalas Olway

One Mile Creek
Steep and horrible. Wasn't much fun, not very motivated and just plain crap.

C • feet 2

Saturday Aug 11, 2007 #

Running long (Saturday Group Long Run) 1:06:00 [3] 10.9 km (6:03 / km)
ahr:144 max:179 shoes: Asics Gel 1120

From Clare's place... with just Clare! Nice route up Mt Coot-tha, down to Gap Creek Road, then to the picnic reserve and back to Chapel Hill.
Thanks Clare, but no thanks to you other slackers who didn't turn up!

C • geeez mat, way to turn up, we ... 3

Friday Aug 10, 2007 #

Running 39:20 [2] 7.55 km (5:13 / km)
ahr:143 max:168 slept:7.75 shoes: Asics Gel 1120

Cruisy run around New Farm. Feet getting very sore, don't think I'm built for road running.

Thursday Aug 9, 2007 #

Orienteering race (Mid-Week) 1:05:15 [3] *** 7.84 km (8:19 / km)
ahr:158 max:178 spiked:11/13c rhr:54 slept:9.0 (injured) shoes: Jalas Olway

Gap Creek East
Felt good to start with, but then calves got really sore after about 3km. Screwed up one control by overrunning it on the track.

Wednesday Aug 8, 2007 #

Note

Whathe?!? Just had a whole corn thin with Vegemite volountarially and actually kinda enjoyed it...

Running warm up/down 8:00 [1] 1.3 km (6:09 / km)
(injured)

Tried to go for a run, but blisters hurting too much. Took my shoes off after 1km and found the back of my sock full of blood. Try again at the mid-week event tomorrow.

Tuesday Aug 7, 2007 #

Training intervals (Toohey Forest Intervals) 1:02:00 [4] 10.81 km (5:44 / km)
ahr:155 max:180 slept:9.0 (injured) shoes: Asics Gel 1120

Had a bit of a slow session because I tried the insoles again, but they gave me blisters under my arch and at the end of my heel. Not sure if I'm going to keep them. Hence the slower times toward the end of the course and the low HR-Max.
1km hard/1:30 stopped rests
W/U - 12:00
Up 1 - 4:13
Down 1 - 3:51
Up 2 - 4:17
Down 2 - 3:56
Up 3 - 4:26
Down 3 - 3:54
C/D - 16:00
Thanks Geoff

Sunday Aug 5, 2007 #

Orienteering race (Badge/OY6) 59:02 [4] *** 9.99 km (5:55 / km)
ahr:159 max:175 spiked:14/15c slept:7.0 weight:63kg shoes: Jalas Olway

Flagstone West - Red 2 (8.4km)
Had a pretty decent run, fairly steady pace, nothing too speady (maybe cause I'm still recovering from the recent cold and sever lack of sleep?). Concentrated on doing it *right*, especially the first 3 controls. Wasn't an overley difficult course though. Good fun all the same.
Thanks Simey for the lift!

Red 2 - Splits

Saturday Aug 4, 2007 #

Training intervals 50:15 [5] 11.07 km (4:32 / km)
ahr:163 max:182 slept:2.0 shoes: Asics Gel 1120

Finally recovered! Felt pretty good for this one, maybe a bit hard for the first one after being sick, and mabe a bit hard after a big one in the Valley with Duncan, Kieran, Olly, Bridget and Michelle!
Thanks guys for a great night! We're gonna miss you Duncan!

16x 2 min hard/30 sec easy intervals (at Redcliffe)
W/U 4min
1. 595m
2. 559m
3. 522m
4. 493m
5. 519m
6. 500m
7. 512m
8. 501m
[2 min break]
9. 506m
10. 489m
11. 486m
12. 447m (starting to get stiches pretty badly from here on, had a small break in the middle)
13. 502m
14. 478m
15. 505m
16. 481m
C/D 6 min

Thursday Aug 2, 2007 #

Note
slept:9.0 (sick)

Still sick... getting better though... I think... wanna be better if I'm going in the Valley tomorrow night!

Wednesday Aug 1, 2007 #

Note
slept:9.5 (sick)

What's going on... I'm getting worse!

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