Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Macca

In the 31 days ending Jan 31, 2008:

	activity	#	time	miles		km		+m
	Running	10	10:14:43	47.28		76.09		4310
	Road Riding	4	4:52:00	73.79	(15.2/h)	118.76	(24.4/h)
	Core Strength	7	2:50:00
	Orienteering	5	2:26:06	17.69	(8:16)	28.47	(5:08)
	Mountain Biking	1	56:00	7.08	(7.6/h)	11.39	(12.2/h)
	Total	21	21:18:49	145.84		234.71		4310
averages - sleep:8.7 weight:63kg

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Thursday Jan 31, 2008 #

Note
(rest day)

Not really a rest day... in Gladstone for work

Wednesday Jan 30, 2008 #

Orienteering race (Night-O) 42:01 [4] 7.85 km (5:21 / km)
ahr:171 max:188 shoes: Asics Gel 1120

Kuraby (1:7,500?)
Was alright... but made a couple of bad route choices. Plus got the feet soaked. Ahh rain.
http://www.mapmyrun.com/run/australia/brisbane/908...

Tuesday Jan 29, 2008 #

Note
(rest day)

Big weekend.
...
Actually, was at work all daylight hours so CBF'd...

Monday Jan 28, 2008 #

Road Riding (Tour de Brisbane) 1:11:00 [3] 27.1 km (22.9 kph)
ahr:132 max:158 slept:7.0

Got up this morning at 7 after a really restless night's sleep (f'ing mozzies) and decided that I'd go for a ride. Then diecided I wouldn't. Then I would. Then wouldn't. Then would. Then CBF'd. Then went. Glad I went. Wasn't too sore.
Apparently, I burned around the same calories as yesterday (and didn't work anywhere near as hard or as long). WTF?
http://www.mapmyrun.com/ride/australia/brisbane/80...

C • Calories 1

Sunday Jan 27, 2008 #

Running long (Rainforest Trails) 1:36:40 [3] 13.58 km (7:07 / km) +2500m 3:42 / km
ahr:145 max:164 shoes: Asics Gel 1120

Binna Burra
Up at 4:50 for a trip down to Binna Burra for a long run along the trails in the rainforest with bunch of other Cyclones. Really enjoyable, heaps of thick forest. Track was super muddy and slippery, but good fun. Arches of right food started hurting after about 45 mins. Think it's time for new shoes.
Went to the beach after. Sooo much is gone after the recent wild weather.
http://www.mapmyrun.com/run/australia/gold-coast/1... (whole loop)
Not sure how acurate the climb is.

Running tempo (Rainforest Trails) 18:29 [4] 4.14 km (4:28 / km) +350m 3:08 / km
ahr:171 max:179 shoes: Asics Gel 1120

Picked up the pace for the last few km's with James, Olly, Kieran & Caine. Just me & James by the end.

Running warm up/down (Rainforest Trails) 5:19 [2] 1.0 km (5:19 / km) +60m 4:05 / km
ahr:146 max:170 shoes: Asics Gel 1120

Slow jog 1 km before the end with James as a cool-down

Saturday Jan 26, 2008 #

Running warm up/down 12:25 [2] 2.0 km (6:13 / km)
ahr:143 max:154 shoes: Asics Gel 1120

Running (Beep Test) 13:00 [5] 2.2 km (5:55 / km)
ahr:175 max:201 shoes: Asics Gel 1120

1st Beep Test since grade 8 (2000)... was pretty tough. Got to level 13.1 then called it. Was last with Olly, we both pulled out at the same time. Pretty happy with it.

C • Last with Olly 4

Orienteering 20:06 [4] *** 4.0 km (5:02 / km)
ahr:173 max:188 shoes: Asics Gel 1120

UQ St Lucia (1:5,000)
Had this awesome course set by Anna where you did it in pairs - two hard to explain right now... figure it out later. Did it with Olly. Was good fun.

Thursday Jan 24, 2008 #

Running tempo 47:00 [4] 11.4 km (4:07 / km)
shoes: Asics Gel 1120

Tempo run round the city
http://www.mapmyrun.com/run/australia/brisbane/994...

Wednesday Jan 23, 2008 #

Orienteering race (Night-O) 25:05 [4] 4.75 km (5:17 / km)
ahr:176 max:189 shoes: Asics Gel 1120

Yeronga (1:4,000)
Long (4 km)
Ran pretty well, just kept on having heaps of trouble finding controls in the circle at every control. Lost around a minute at at least 3 controls.
http://www.mapmyrun.com/run/australia/brisbane/207...

Core Strength 15:00 [1]

Tuesday Jan 22, 2008 #

Note
(rest day)

Monday Jan 21, 2008 #

Road Riding (Tour de Brisbane) 1:15:00 [2] 27.3 km (21.8 kph)
ahr:124 max:168

Usual loop down to UQ. Saw Anna en route.

Sunday Jan 20, 2008 #

Running warm up/down 7:00 [2] 1.15 km (6:05 / km)
ahr:139 max:157 shoes: Asics Gel 1120

Running intervals (10x 100 m Hills) 23:30 [5] 2.0 km (11:45 / km)
ahr:166 max:188 shoes: Asics Gel 1120

Teneriffe Hill Intervals
One of the hardest sessions I've had in a long time...
1. 0:44
2. 0:50
3. 0:50
4. 0:49
5. 0:50
6. 0:48
7. 0:48
8. 0:49
9. 0:49
10. 0:48
(Average 0:48.5)
Absolutely wasted by the top of the last rep... like couldn't get up for at least a few minutes wasted. Still managed to keep consitent times all the way through (apart from the 1st), and kept every single rep below the last session's average (and managed to make my 10 reps target). Woo!

Running warm up/down 9:15 [1] 1.2 km (7:42 / km)
ahr:142 max:159

A seriously slow & painful plod home

Saturday Jan 19, 2008 #

Running long (Saturday Group Long Run) 1:15:00 [4]
shoes: Asics Gel 1120

From Clare's
Was easy for the first 1/2 hour, but then went ahead of the pack with Olly for the rest. Felt strong up hills. Cheers for the more intense run Olly.

Core Strength 25:00 [2]

Friday Jan 18, 2008 #

Core Strength 25:00 [2]
(rest day)

So busy lately... hard to find time for training

Thursday Jan 17, 2008 #

Note
(rest day)

Wednesday Jan 16, 2008 #

Mountain Biking 56:00 [3] 11.39 km (12.2 kph)
ahr:147 max:179

MTB at Bunyaville with Matt Ryder, Olly, Kurt and Krystal. Feeling pretty gumby today. So much mud! :)

Orienteering race (Night-O) 27:34 [4] 5.77 km (4:47 / km)
ahr:178 max:187 shoes: Asics Gel 1120

Runcorn Parks (1:7,500)
Long (5.1 km)
Felt pretty good for this one, despite being slow through the muddy tracks. Mud :)
Surprisingly high average heart rate
http://www.mapmyrun.com/run/australia/brisbane/162...

Tuesday Jan 15, 2008 #

Note
(rest day)

Monday Jan 14, 2008 #

Running warm up/down 11:30 [2] 2.0 km (5:45 / km)
ahr:138 max:155 shoes: Asics Gel 1120

Warm-up

Running intervals (9x 800 m) 21:15 [5] 3.6 km (5:54 / km)
ahr:165 max:190 shoes: Asics Gel 1120

Intervals at New Farm Park in the evening amongst the park locals. 1 minute rests. Poor times.
1. 1:24
2. 1:25
3. 1:23
4. 1:20
5. 1:21
6. 1:24
7. 1:21
8. 1:18
9. 1:17

Running warm up/down 12:00 [2] 2.0 km (6:00 / km)
ahr:147 max:169 shoes: Asics Gel 1120

Cool-down

Sunday Jan 13, 2008 #

Road Riding (Tour de Brisbane) 1:32:00 [2] 34.1 km (22.2 kph)
ahr:130 max:172 slept:7.0 shoes: Asics Gel 1120

Casual Sunday afternoon bike ride. Sooo many people out doing stuff.
http://www.mapmyrun.com/run/australia/brisbane/231...

Core Strength 20:00 [1]

Saturday Jan 12, 2008 #

Running long (Saturday Group Long Run) 1:43:00 [4] 18.7 km (5:30 / km) +1120m 4:14 / km
ahr:163 max:192 slept:7.0 shoes: Asics Gel 1120

Ran from Ian & Julz's place. Up to Chapel Hill water tower, past the scout hut, up the side trail to the top and to the lookout, then round to Channel 9 and down to Slaughter Falls, along the road to the Cemetary and back through Anzac Park. Nice and long, but stuffed now. Managed to keep my HR between 188 and 192 for 4.5 minuts straight going up toward the summit.

Friday Jan 11, 2008 #

Running warm up/down 6:00 [2] 0.95 km (6:19 / km)
ahr:143 max:161 shoes: Asics Gel 1120

Running intervals (8x 100 m Hills) 18:00 [5] 1.6 km (11:15 / km) +280m 6:00 / km
ahr:173 max:190 shoes: Asics Gel 1120

Hill Intervals at Teneriffe
Absolutely died at the end of this. Aimed to do 10, but just couldn't.
8x 100 m hard, then rest for 1:30 to get back down to the bottom
1. 0:45
2. 0:53
3. 0:45
4. 0:50
5. 0:52
6. 0:50
7. 0:51
8. 0:53
(Average 0:51)
I'm going to try to make this session a regular

Running warm up/down 6:20 [2] 0.87 km (7:17 / km)
ahr:136 max:158 shoes: Asics Gel 1120

Thursday Jan 10, 2008 #

Core Strength 30:00 [2]
(rest day)

Wednesday Jan 9, 2008 #

Orienteering race (Night-O) 31:20 [3] ** 6.1 km (5:08 / km)
ahr:175 max:187 slept:7.0

Meadowlands (1:7,500)
Long (4.1 km)
Did alright, but never going the cross-bush option again where I can avoid it.
http://www.mapmyrun.com/run/australia/brisbane/247...

Tuesday Jan 8, 2008 #

Road Riding (Tour de Brisbane) 54:00 [2] 18.8 mi (20.9 mph)
ahr:122 max:166

Just an easy ride round the city.
http://www.mapmyrun.com/run/australia/brisbane/111...

Monday Jan 7, 2008 #

Running warm up/down 14:55 [3] 2.5 km (5:58 / km)
ahr:136 max:156 slept:8.0 shoes: Asics Gel 1120

Warm-up

Running intervals (8x 400 m) 20:00 [5] 3.2 km (6:15 / km)
ahr:171 max:193 slept:8.0 shoes: Asics Gel 1120

Intervals at New Farm Park. Was damn hot and slow. Right leg hurt on warm up and warm down to and from the park, but was fine during the actual session.
1. 1:24
2. 1:20
3. 1:25
4. 1:26
5. 1:24
6. 1:22
7. 1:27
8. 1:20
Intervals are sooooo hard on your own.
Attackpoint recons humidity is at 93%!!!

Running warm up/down 12:05 [2] 2.0 km (6:03 / km)
ahr:155 max:174 shoes: Asics Gel 1120

Warm down
Right leg hurts again

Core Strength 20:00 [1]

Saturday Jan 5, 2008 #

Running (Saturday Group Long Run) 1:22:00 [3]
shoes: Asics Gel 1120

First long run for the year from Clare's. First sunshine for the year since I got home too. Got almost no rain!

Wednesday Jan 2, 2008 #

Note

Just got back from a great week away down south with Simon and Olly at the Xmas 5 Days. Stayed at Redhead Beach where the waves were huge and the parties were huger (sic.). Was sweet to get away with me mates on another good roadie.

Core Strength 35:00 [1]
slept:8.0 weight:63kg

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