Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Macca

In the 31 days ending Mar 31, 2008:

	activity	#	time	miles		km		+m
	Orienteering	10	12:18:24	56.05	(13:10)	90.2	(8:11)	380	14 /	69c	20%
	Running	15	8:15:04	53.3		85.78
	Road Riding	2	2:14:45	30.14	(13.4/h)	48.5	(21.6/h)
	Mountain Bike Orienteering	1	1:15:01	7.28	(5.8/h)	11.71	(9.4/h)
	Spin/Static Bike	1	50:00
	Total	21	24:53:14	146.76		236.19		380	14 /	69c	20%
averages - sleep:7.5 weight:63.3kg

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Sunday Mar 30, 2008 #

Mountain Bike Orienteering race (ROY 1) 1:15:01 [3] * 11.71 km (9.4 kph)

Karingal (1:5,000)
Open Men
Fun course, good area, MTBO is fun.
MP though cause I did the wrong butterfly loop first.

Saturday Mar 29, 2008 #

Event: ASC Galaxy & Canberra Cup

Running long (Saturday Group Long Run) 1:10:00 [4] 13.5 km (5:11 / km)
ahr:160 max:190 slept:7.75 shoes: Asics GT-2130

From Slaughter Falls
Can barely be called a long run. Was soooo tight in every muscle. Went straight up to the lookout, rount to Channel 9, down to The Gap and back past Lance & Wendy's. A lot of road running which was painful. Lance is sooo fast on the flats now.
http://www.mapmyrun.com/run/australia/brisbane/546...

Wednesday Mar 26, 2008 #

Running warm up/down 5:00 [2] 0.95 km (5:16 / km)
ahr:135 max:153 shoes: Asics GT-2130

Running tempo (Smashfest) 24:53 [5] 5.1 km (4:53 / km)
ahr:171 max:186 shoes: Asics GT-2130

From before I even started, my legs felt like lead weights. They burned up each hill, but not as bad as my feet halfway round the course. Still managed to hold it together for a sub-25. Not too bad an effort considering the big Easter weekend.

Running warm up/down 6:20 [1] 1.0 km (6:20 / km)
ahr:129 max:146 shoes: Asics GT-2130

Tuesday Mar 25, 2008 #

Note
(rest day)

Drove back from Dubbo yesterday and today. Stayed in Moree.
Congrats Olly, Bridget, Rachel, Laurina and Krystal - you guys rock!

Monday Mar 24, 2008 #

Running warm up/down 10:00 [2] 1.2 km (8:20 / km)
ahr:133 max:155 shoes: Jalas Olway

Orienteering race (Australian 3 Days - Day 3) 1:22:56 [3] **** 9.91 km (8:22 / km)
ahr:160 max:180 21c slept:6.0 shoes: Jalas Olway

High Plains South (1:10,000)
M21E (7.5 km/210 m)
Relay Distance/Chasing Start
Had a shit night sleep and felt totally stufed.
Screwed up #2 and lost interest from there. Actually, lost all energy.

Sunday Mar 23, 2008 #

Running warm up/down 2:45 [2] 0.5 km (5:30 / km)
ahr:145 max:153 shoes: Jalas Olway

Very short because I knew I had a long one ahead.

Orienteering race (Australian 3 Days - Day 2) 2:15:32 [4] **** 16.66 km (8:08 / km)
ahr:166 max:185 27c shoes: Jalas Olway

High Plains North (1:10,000)
M21E (12.2 km/565 m)
Classic Distance
Proud I finished my first M21E classic race - definatley a massive challenge and have a long way to go, but surived it all the same, unlike the Ballarat race two weeks ago.
Cought up to Caine before the 1st control. Ran together for the next 8 controls. Lorenzo caught up to us so I ran and stayed with him, leading the way for a few controls, to the 14th control. Ended up making my 1st decent mistake of navigating 15-16 instead of 14-15. Lost about 8 minutes there. Struggled for the next few hills and mucked up 19-20 route choice and 23. A few other errors, but can't be bothered thinking about them right now.
Not sure if it should be 5 intensity but yeah.

Saturday Mar 22, 2008 #

Running warm up/down 10:00 [2] 1.65 km (6:04 / km)
ahr:148 max:159 shoes: Jalas Olway

Orienteering race (Australian 3 Days - Day 1) 57:10 [4] **** 6.28 km (9:06 / km)
ahr:167 max:186 shoes: Jalas Olway

Hillview (1:10,000)
M21E (4.5 km) - Cancelled
Middle Distance
Picked up the wrong control description (M21A instead of M21E) which screwed things up heaps. 1st control was the same, then 2nd was wrong when I found the control. Turned out it was the right one and only discovered that after 7 minutes of wondering. Was pissed off with myslef and lost motivation so screwed up another few after losing concentration.
Course was cancelled (along with W21E and M17-20E) after a few of day 3's controls were nearby today's controls and had the same numbers.

Friday Mar 21, 2008 #

Event: Australian Easter Three Days and Prologue

Running warm up/down 10:00 [2]
shoes: Asics GT-2130

Orienteering race (Australian 3 Days - Day 0) 19:56 [5] ** 4.3 km (4:38 / km)
ahr:183 max:192 shoes: Asics GT-2130

Western Plains Zoo (1:5,000)
Prologue (Sprint)
M21E (3.5 km)
Terrible mainly because I lost almost 3 mins on the specator control. Was put off by the finish schute, but that's not an excuse because if I had navigated properly, then I would have found it ok. Also lost time on the 4th.
Can't say it was all that exciting, still had fun though.

Running warm up/down 4:00 [2] 0.6 km (6:40 / km)
ahr:132 max:144 shoes: Asics GT-2130

Thursday Mar 20, 2008 #

Running 22:30 [2] 3.9 km (5:46 / km)
ahr:139 max:155 (rest day) shoes: Asics GT-2130

Run in Dubbo after just arriving to get the legs moving once again before the 1st day of racing on Friday, with Simon, Ainsley, Kieran, Julia, Olly and Caine.

Wednesday Mar 19, 2008 #

Running 20:00 [2] 2.0 km (10:00 / km)
ahr:135 max:144 (rest day) shoes: Asics GT-2130

Run in Goondiwindi at night with Simon and Ainsley on the way to Easter to stretch the legs.

Tuesday Mar 18, 2008 #

Running warm up/down 5:40 [3] 1.0 km (5:40 / km)
ahr:139 max:155 shoes: Asics GT-2130

Running tempo (Smashfest) 24:07 [5] 5.15 km (4:41 / km)
ahr:174 max:189 shoes: Asics GT-2130

Solo today. Didn't stop me smashing my last PB!!!! WOOO!!!
Smashed the last time by 10 seconds - that's 10 seconds faster than the last week for every week since I started.
Legs felt soooo good. Uppoer body felt awesome too, could keep pushing it consistently up every hill and thrashed it down the other side without feeling like I was about to take a tuble, not bad at all.
Also had the lowest AHR ever for the course!!!
OOOO Yeah!
Only thing that was annoying was that I had "We Built This City on Rock and Roll" stuck in my head

Running warm up/down 7:00 [2] 1.0 km (7:00 / km)
ahr:136 max:155 shoes: Asics GT-2130

Monday Mar 17, 2008 #

Note
(rest day)

Argh... uni all day. And no way was I getting up before uni to go for a run - was falling asleep in my lectures as it was.

Note

Since we'll be leaving for Dubbo on Wednesday, I won't be doing Smashfest - might give it a go tomorrow afternoon - who's in?

C • smashfest 3

Sunday Mar 16, 2008 #

Orienteering race (OY 1) 1:20:38 [4] *** 11.91 km (6:46 / km) +380m 5:50 / km
ahr:170 max:185 spiked:14/21c shoes: Asics GT-2130

Old Hidden Vale Central (1:15,000)
Red 1 (9.77 km)
Had a fairly good run with no major errors. Just had bad compass work for a fair few controls, which lost 20 seconds here and 1/2 minute there. Soooo good to be able to "run" for once! Could really open up on practically any section of the map and felt quite good doing it too.

Running warm up/down 5:00 [2]

Saturday Mar 15, 2008 #

Note
(injured)

Got up this morning to go on long run - took a few steps and found my calf was pretty sore, so decided it might be smart not to go.
First long run I've missed in ages. Feel so lazy and fat.

Friday Mar 14, 2008 #

Running warm up/down 12:30 [2] 2.1 km (5:57 / km)
ahr:133 max:152 shoes: Asics GT-2130

http://www.mapmyrun.com/run/australia/brisbane/680...

Running intervals (Pyramid) 21:35 [4] 4.4 km (4:54 / km)
ahr:162 max:176 slept:8.0 (injured) shoes: Asics GT-2130

200, 400, 800, 1600, 800, 400, 200
New Farm Park
Wacked together some random pyramid set. Didn't go so well. Didn't have any steam and times were shithouse. Calf is now sore.
1. 200 m 0:43
(Rest 0:30)
2. 400 m 1:25
(Rest 1:00)
3. 800 m 2:58
(Rest 1:30)
4. 1600 m 6:09
(Rest 1:00)
5. 800 m 3:07
(Rest 0:30)
6. 400 m 1:30
(Rest 0:30)
7. 200 m 0:42
http://www.mapmyrun.com/run/australia/brisbane/774...

Running warm up/down 14:00 [2] 2.25 km (6:13 / km)
ahr:131 max:150 (injured) shoes: Asics GT-2130

In pain on the way home
http://www.mapmyrun.com/run/australia/brisbane/262...

Thursday Mar 13, 2008 #

Orienteering race (Mid-Week) 1:21:29 [2] 7.0 km (11:38 / km)
ahr:139 max:171 shoes: Jalas Olway

Gap Creek West (1:10,000)
Long Red (6 km)
Had the biggest CBF attitude

Wednesday Mar 12, 2008 #

Road Riding 25:15 [3] 10.0 km (23.8 kph)
ahr:149 max:170

Road to Smashfest
Exactly 10 km each wayhttp://www.mapmyrun.com/run/australia/brisbane/962...

Running warm up/down 6:30 [2] 1.0 km (6:30 / km)
ahr:127 max:141 shoes: Asics GT-2130

Warm-up loop with Bridget

Running tempo (Smashfest) 24:17 [5] 5.1 km (4:46 / km)
ahr:176 max:188 shoes: Asics GT-2130

Normally had Kieran to chase/be chansed by but he wasn't there today. This made pacing myself interesting. Really felt like I was slacking off up each hill and that I was bound to lose a minute or two of my PB. turns out I shaved 10 seconds off last week's time! No idea how that happened. Even my average heart rate was 5 bpm on last week's effort... wtf
http://www.mapmyrun.com/run/australia/brisbane/882...

Running warm up/down 5:00 [3] 0.95 km (5:16 / km)
ahr:151 max:165 shoes: Asics GT-2130

Cool-down loop with James

Road Riding 27:00 [3] 10.0 km (22.2 kph)
ahr:144 max:168

Rode home form Anzac Park in the dark. Had a head wind all the way.
http://www.mapmyrun.com/run/australia/brisbane/535...

Note

Is anyone doing intervals at UQ tomorrow morning? I know there's the 3 km time trial in the evening, but I can't make that.

C • ints 1

Tuesday Mar 11, 2008 #

Note
(rest day)

Monday Mar 10, 2008 #

Note
(rest day)

Sunday Mar 9, 2008 #

Orienteering race (NOL/Classic) 2:05:12 [3] 11.7 km (10:42 / km)
ahr:156 max:184 slept:6.0 shoes: Jalas Olway

First attempt at M21E. Failed. Did ok until #5 or 6 (the thicket one) on the steep loop. Couldn't keep up a good pace. Ended up not being able to run up the big hills, or run anything at all by the end, thanks to blisters.
Disasterous.
Goal for Easter: finish all my races.

Saturday Mar 8, 2008 #

Event: NOL event 1 & 2

Orienteering race (NOL/Relay) 1:25:15 [3] 11.3 km (7:33 / km)
ahr:164 max:188 slept:6.5 shoes: Jalas Olway

Was rediculously hot. Overshot number 2 and kept losing map contact. Put it down to overheating.

Friday Mar 7, 2008 #

Note
(rest day)

Off to Melbourne today... oooo yeah

Thursday Mar 6, 2008 #

Orienteering (Mid-Week) 40:29 [3] 4.99 km (8:07 / km)
ahr:149 max:182 shoes: Asics GT-2130

Mt Coot-tha (1:10,000)
Long Red (4 km)
Stroll round the top section of Mt Coot-tha - last stretch of the legs before NOL.

Wednesday Mar 5, 2008 #

Running warm up/down 5:45 [3] 1.05 km (5:29 / km)
ahr:144 max:160 shoes: Asics GT-2130

Running tempo (Smashfest) 24:27 [5] 5.17 km (4:44 / km)
ahr:181 max:188 slept:8.0 shoes: Asics GT-2130

Started off and got about 1/3 of the way round with Kieran neck 'n' neck. He pulled away and steadilly got further and further constantly. Felt like I was running slower than last week, but... did 11 seconds quicker than last time! Such a good exercise.

Running warm up/down 6:00 [2] 0.9 km (6:40 / km)
ahr:137 max:156 shoes: Asics GT-2130

Spin/Static Bike 45:00 [4]
ahr:153 max:173

Dad normally goes to Spin with his partner but she couldn't go so I took her ticket. Never sweated so much at such low temp in my life.

Spin/Static Bike warm up/down 5:00 [2]
ahr:137 max:168

Tuesday Mar 4, 2008 #

Running warm up/down 9:00 [2] 1.6 km (5:37 / km)
ahr:131 max:146 shoes: Asics GT-2130

Running intervals (9x 100 m Hills) 21:00 [5] 1.8 km (11:40 / km)
ahr:160 max:180 weight:63kg shoes: Asics GT-2130

Wasn't feeling too great doing these - just didn't have the usual oomph I normally have doing these. Still, had some ok times.
Up 100 m, rest 100 m on 1:30
1. 0:51
2. 0:51
3. 0:49
4. 0:46
5. 0:49
6. 0:48
7. 0:49
8. 0:49
9. 0:50

Running warm up/down 8:45 [2] 1.4 km (6:15 / km)
ahr:134 max:154 shoes: Asics GT-2130

Monday Mar 3, 2008 #

Note
slept:9.0 weight:64kg (rest day)

Felt heaps better than yesterday, not sick at all. Had a rest day all the same to make sure I got any bug out of the system.

Sunday Mar 2, 2008 #

Note
slept:8.5 (rest day)

Feeling absolutely stuffed, haven't slept so deeply in so long (phone rang at 8 and took me ages to get out of my dream and answer it)... definately a rest day, maybe a ride later.

Road Riding (Tour de Brisbane) 1:22:30 [2] 28.5 km (20.7 kph)
ahr:115 max:146

Very cruisy ride round the city. Wanted to get the legs moving after a big day yesterday. Now not feeling 100% (sore throat), might be coming down with something... will wait and see what I'm like in the morning. Will definately have a nothing day tomorrow, especially since I have uni 9 AM -6 PM.
http://www.mapmyrun.com/run/australia/brisbane/940...

Saturday Mar 1, 2008 #

Running hills (Saturday Group Long Run) 1:49:00 [3] 20.51 km (5:19 / km)
ahr:154 max:181 shoes: Asics GT-2130

A heap of people from Lance & Wendy's there today, even though a heap of regulars weren't. Went up to the lookout via the usual route, then down to Chapel Hill reservervoir (the little one in the bush), round in to almost Gap Creek carpark, then up the tunnel trail to Highwood Road, then up up up up to Samuel Griffith Drive, then back down again. A lot of climb today! Felt good though - no pain, no injuries, no aches, nothing!
http://www.mapmyrun.com/run/australia/brisbane/875...

C • climb 5

Orienteering race (Park-O) 21:30 [3] *** 4.01 km (5:22 / km)
ahr:151 max:162 weight:63kg shoes: Asics GT-2130

UQ St. Lucia (1:5,000)
Long Qualification
Took this one nice 'n' easy (and made it slower with the help of a mistake or two). Bowels were feeling absolutely aweful. Just managed to get in to the top 20 for the final.

Orienteering race (Park-O) 8:17 [5] *** 2.14 km (3:52 / km)
ahr:176 max:189 shoes: Asics GT-2130

UQ St. Lucia
Long Final
Obviously ran a lot harder (considering my average for this was higher than the max for the qualification) but the bowels were still bad.
Had Lorenzo just in front. Yeah, ok so this helped with motivation, but he f**** up and I beat him home so I still managed to orienteering a bit better. Ended up coming 2nd behind Kieran. And finally got Simey! And what's it matter if he's practically dead from disease?

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