Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Macca

In the 31 days ending May 31, 2008:

activity

time

miles

Orienteering

10:28:31

47.12

(13:20)

75.83

(8:17)

530

12 /

17c

70%

Running

9:53:51

70.41

(8:26)

113.32

(5:14)

750

Road Riding

1:12:00

16.78

(14.0/h)

27.0

(22.5/h)

Total

21:34:22

134.31

(9:38)

216.15

(5:59)

1280

12 /

17c

70%

averages - sleep:8 weight:64.4kg

2:13

0:00

» now

Saturday May 31, 2008 #

Running long (Saturday Group Long Run) 1:48:30 [3] 19.3 km (5:37 / km)
ahr:146 max:179 slept:7.0 shoes: Asics GT-2130

From Clare's
Went down to Gap Creek, up Quail Trail, round Boscombe Road Trail loop down and up anti-clockwise, Boscombe Road, down to Gap Creek, then left the main group with Lance and headded up for the first time on the Jacksonia Trail to Channel 9, round on the road then down Chapel Hill Reservoir and home.
Nice showery morning with heaps of fog. Perfect temp and not too cold.
Feet were a bit sore though and knees weren't very happy but was feeling strong toward the end. Thanks Lance!

Thursday May 29, 2008 #

Orienteering race (Mid-Week) 34:37 [3] ** 5.74 km (6:02 / km)
ahr:151 max:168 slept:7.75 weight:65.5kg shoes: Jalas Olway

Boronia Bushland Reserve (1:7,500)
Long Red (4.7 km)
Very basic map but sooooo nice to run through. No crap on the ground so youre free to open up as fast as you want. Just bliss.
Still feeling under the weather today, but feeling better.

Wednesday May 28, 2008 #

Running warm up/down 8:10 [3] 1.5 km (5:27 / km)
ahr:137 max:158 shoes: Asics GT-2130

Running tempo (Smashfest) 24:25 [5] 5.1 km (4:47 / km)
ahr:172 max:185 slept:8.5 (sick) shoes: Asics GT-2130

Felt pretty crappy this morning when I woke up - slightly sore throat, took ages to wake up, woke up later than normal and all day had a runny nose and felt like shit in general. Still, manned up and went for the run anyway. Only Bridget was there. Not too bad a time considering how awful I felt, how slow I thought I was going and how low my AHR was.

Running warm up/down 6:30 [2] 1.0 km (6:30 / km)
ahr:131 max:149 shoes: Asics GT-2130

Monday May 26, 2008 #

Running warm up/down 7:15 [3] 1.42 km (5:06 / km)
ahr:135 max:146 shoes: Asics GT-2130

Running intervals (6x 500 m) 30:00 [5] 6.0 km (5:00 / km)
ahr:162 max:180 slept:8.0 weight:63.5kg shoes: Asics GT-2130

Met James at UQ for 5:45 intervals instead of usual Tuesday meet since he was going away today. Still felt exhausted. Turns out he got bad blisters at yesterday's O event so he decided to pull out. So hard doing them on my own, and it showed...
1. 1:47
2. 1:41
3. 1:45
4. 1:47
5. 1:48
6. 1:45
Knee was a little sore and tender at 5 and a little worse after 6 so called it quits then. Times were shit and all over the place anyway.

Running warm up/down 10:30 [2] 1.7 km (6:11 / km)
ahr:125 max:132 shoes: Asics GT-2130

Sunday May 25, 2008 #

Orienteering race (OY 3/Badge Event) 1:51:20 [3] *** 13.55 km (8:13 / km)
ahr:155 max:181 slept:7.5 weight:64kg shoes: Jalas Olway

Leyburn Hills (1:15,000)
Red 1/M21A (11.4 km)
Crap map. Bad mapping. Boring course. Big week just gone so felt exhausted. Hit the wall on the way to ▲. Poor effort.

Saturday May 24, 2008 #

Note
slept:6.5 weight:65kg

At uni again today, for assesment - massive workshop thing. No training :(

Friday May 23, 2008 #

Note

At uni allllllllllllllllllllllllllll day. Got home at 11, no training :(

Thursday May 22, 2008 #

Orienteering race (Mid-Week) 35:00 [2] 4.0 km (8:45 / km)
shoes: Jalas Olway

Gap Creek East (1:10,000)
DNF.
Massive case of CBF

Wednesday May 21, 2008 #

Running warm up/down 4:45 [3] 1.0 km (4:45 / km)
shoes: Asics GT-2130

Running tempo (Smashfest) 24:45 [5] 5.1 km (4:51 / km)
ahr:180 max:188 shoes: Asics GT-2130

Started off very quick. Felt very storng and fast up the hills. Then had gut rot around half way. Still went strong. Thought it would be a good time - I was wrong.

Running warm up/down 5:45 [2] 1.0 km (5:45 / km)

Tuesday May 20, 2008 #

Note
slept:6.5 (rest day)

So tired. Didn't make it to intervals. Need to catch up on sleep. Training resumes tomorrow...

Monday May 19, 2008 #

Note
slept:7.0 (rest day)

Tassie NOL Photos:
http://www.facebook.com/album.php?aid=39961&l=6b14...

C • your crazy! 3

Sunday May 18, 2008 #

Running warm up/down 5 [3] 0.85 km (6 / km)
ahr:136 max:159 shoes: Jalas Olway

Orienteering race (NOL/Classic) 2:13:12 [4] 16.19 km (8:14 / km) +530m 7:04 / km
shoes: Jalas Olway

Mt Pearson (1:15,000)
Course 1/M21E (13.8 km)
Very long and exhausting. Few errors, very happy with nav. Need to increase training to push the point at where I "hit the wall" furthar away.
Will add more later.

Saturday May 17, 2008 #

Event: Sun Coast Classic & WOC Selection Trials

Running warm up/down 7:00 [3] 1.2 km (5:50 / km)
ahr:156 max:175 shoes: Asics GT-2130

Orienteering race (NOL/Sprint) 20:32 [5] **** 3.29 km (6:14 / km)
ahr:180 max:191 slept:7.0 shoes: Jalas Olway

Sun Coast Classic NOL - Sprint
Littlechilds Creek (1:5,000)
Course 1/M21E (2.7 km)
Awesome fun. Wicked map. Loved it. Will add more info later.

Orienteering race (NOL/Middle Distance) 56:50 [4] **** 6.49 km (8:45 / km)
ahr:159 max:180 slept:7.0 shoes: Jalas Olway

Littlechilds Creek (1:10,000)
Course 1/M21E (4.9 km)
Not such a good race. Screwed up 4. Poor effort from there on.Disapointing. Will add more later.

Friday May 16, 2008 #

Note
(rest day)

Waaaay too busy today to do anything.
Leave Brissy at 5:15 pm!!! oooo yeah

Thursday May 15, 2008 #

Orienteering race (Mid-Week) 27:17 [3] *** 4.23 km (6:27 / km)
ahr:154 max:171 shoes: Asics GT-2130

Collins Creek (1:10,000)
Medium (3.6 km)
Just a quick burn around Collins Creek to get the "quick" feeling, so they say...

Wednesday May 14, 2008 #

Running warm up/down 7:40 [3] 1.55 km (4:57 / km)
ahr:151 max:163 shoes: Asics GT-2130

Running tempo (Smashfest) 24:07 [5] 5.1 km (4:44 / km)
ahr:180 max:189 shoes: Asics GT-2130

A fair bit off the PB this week. Was feeling pretty exhausted already as I was getting close to the Crag. Mind was drifiting all over the place and almost made a few wrong turns. Very dicey. Didn't have the go in me today. Maybe I was subconsciously saving myself for the weekend?

Running warm up/down 5:20 [2] 0.95 km (5:37 / km)
ahr:147 max:164 shoes: Asics GT-2130

Tuesday May 13, 2008 #

Running warm up/down 8:00 [3] 1.55 km (5:10 / km)
ahr:131 max:157 shoes: Asics GT-2130

Running intervals (4x 500 m) 19:00 [5] 4.0 km (4:45 / km)
ahr:171 max:187 slept:7.0 shoes: Asics GT-2130

With James at UQ.
Was a 'light' session today - half the number of reps compared with normal. Definately not easier though, since each rep was light years quicker than I've done before:
4x 500 m, rest on 500 m
1. 1:36
2. 1:37
3. 1:36
4. 1:36

Running warm up/down 11:45 [2] 2.0 km (5:53 / km)
ahr:134 max:140 shoes: Asics GT-2130

Monday May 12, 2008 #

Note
(rest day)

Ok... so 2 rest days in a row, I might be taking this taper thing a bit too seriously... will do ints tomorrow morning (reduced session) and will do Smashfest on Wednesday as per usual though.

Sunday May 11, 2008 #

Note
(rest day)

Mother's Day Duties

Saturday May 10, 2008 #

Orienteering 45:00 [2] *** 4.8 km (9:22 / km)
shoes: Asics GT-2130

Putting out controls in Toohey Forest for Wendy for the school's rogaine.

Friday May 9, 2008 #

Note

Last month at work we apparenlty had a good month and made a lot of money, so as a thanks from the boss, he hired a masseur to give everyone at work a 40 minute massage. So rocked up this morning for my turn and wholly shit... he got in soooo deep in the legs... so painful when they dig their thumbs in to your thighs and calf. But sooo good now.

C • what the hell!! where do yo... 4

Road Riding 1:12:00 [3] 27.0 km (22.5 kph)
ahr:145 max:175 slept:7.5

Cruise from Valley to Simey's and back again.

Thursday May 8, 2008 #

Orienteering race (Mid-Week) 1:06:58 [2] 7.65 km (8:45 / km)
ahr:133 max:159 shoes: Jalas Olway

Woogaroo Creek (1:10,000)
Long Red
Definately had a massive case of CBF today. Crap map. Crap course. Crap heat. Just crap.

Wednesday May 7, 2008 #

Running warm up/down 7:30 [3] 1.5 km (5:00 / km)
ahr:152 max:163 shoes: Asics GT-2130

Running tempo (Smashfest) 23:54 [5] 5.1 km (4:41 / km)
ahr:180 max:188 shoes: Asics GT-2130

Felt like I was maxed out for this one. Had nothing more to give. Kieran & James are getting further and further ahead... kinda depressing

Running warm up/down 6:15 [2] 1.0 km (6:15 / km)
ahr:139 max:153 shoes: Asics GT-2130

Tuesday May 6, 2008 #

Running warm up/down 7:30 [3] 1.4 km (5:21 / km)
ahr:139 max:158 shoes: Asics GT-2130

Running intervals (8x 500 m) 37:10 [5] 8.0 km (4:39 / km)
ahr:170 max:185 slept:8.25 weight:64kg shoes: Asics GT-2130

Intervals with James at UQ. Was warmer this morning which was good. Felt quick but times were a bit all over the place.
8x 500 m, rest on 500 m
1. 1:40
2. 1:39
3. 1:41
4. 1:43 (James didn't run this one, so didn't have anyone to chase...)
5. 1:40
6. 1:41
7. 1:43
8. DNF
A great orienteer once said, "I haven't worked hard enough on a session until i spew"... I haven't got the great orienteer bit yet, but I managed the rest this morning.
Time and distance includes rest. AHR excludes rests.

Running warm up/down 12:30 [2] 2.15 km (5:49 / km)
ahr:136 max:143 shoes: Asics GT-2130

Monday May 5, 2008 #

Running 1:09:30 [3] 12.8 km (5:26 / km)
ahr:146 max:173 slept:8.5 shoes: Asics GT-2130

Mt Mee with Ian and Julz
Nice run along the Somerset Trail with unreal views accross Somerset Dam and the catchment area. Great track to run up, not too many hills. So many motorbikes in the area though.
http://www.mapmyrun.com/view_route?r=883776666

Sunday May 4, 2008 #

Orienteering race (State Event) 1:37:45 [3] *** 9.89 km (9:53 / km)
ahr:143 max:174 spiked:12/17c slept:8.0 shoes: Jalas Olway

Samford Forest (1:10,000)
Red 1 (7.2 km/475 m)
Hmm... dumb blonde I was today. Sooo ditsy. Two legs I was navigating the wrong leg and couldn't fit anything on the map (surprisingly).
8-|

Saturday May 3, 2008 #

Running long (Saturday Group Long Run) 1:56:00 [3] 21.05 km (5:31 / km) +750m 4:41 / km
ahr:158 max:183 shoes: Asics GT-2130

From Lance & Wendy's
Was just me & James for pretty much the whole loop.
Went up the route to the lookout, then went down Chappel Hill trail to the burbs then through to Gap Creek reserve, up the main trail to the 3 sisters track, up to Channel 9, then back down the way we come up.
Had heaps of lactic in my feet after 20 mintutes for a while, legs felt shit a bit later. Felt good after an hour though, and we both felt surprisingly great when we got back.
http://www.mapmyrun.com/view_route?r=812142410

Friday May 2, 2008 #

Note
(rest day)

Was going to go for a run this arvo, but after a jug of rum... i dun think so!

Thursday May 1, 2008 #

Note
(rest day)

Hmmm... uni...

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