Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Macca

In the 7 days ending Feb 24, 2008:

activity

time

miles

Running

3:16:25

22.99

(8:33)

36.99

(5:19)

230

Pilates

50:00

Mountain Bike Orienteering

30:25

4.85

(9.6/h)

7.8

(15.4/h)

Orienteering

24:01

2.79

(8:36)

4.49

(5:21)

8 /

18c

44%

Total

5:00:51

30.62

49.28

230

8 /

18c

44%

averages - sleep:23.1

1:45

0:00

» now

Sunday Feb 24, 2008 #

Mountain Bike Orienteering race (Park-O) 30:25 [3] 7.8 km (15.4 kph)
ahr:157 max:174 slept:7.5

Minnippi Parklands
Long Scatter
Fun course riding round the parklands. Was good fun and good to do something a bit different.
http://www.mapmyrun.com/run/australia/brisbane/137...

Orienteering race (Queensland Stink Champs) 24:01 [4] *** 4.49 km (5:21 / km)
ahr:169 max:179 spiked:8/18c slept:7.5 shoes: Asics GT-2130

M21
Really disappointed with this run. Went too fast in to the 1st control and blew it, blowing my interest and motivation for the rest of the course. Couldn't keep it together, had bad control flow, poor exit direction, terrible control visualisation and pretty much did everything wrong. Yeah go me.
http://www.mapmyrun.com/run/australia/brisbane/782...

Saturday Feb 23, 2008 #

Running hills (Saturday Group Long Run) 1:13:00 [4] 14.3 km (5:06 / km)
ahr:164 max:192 slept:5.5 shoes: Asics GT-2130

From Bridget's
Olly was here today so went for a pretty speedy run round. Felt pretty good, even though the only way to get a breeze in the heat was to run faster.
http://www.mapmyrun.com/run/australia/brisbane/456...

Note

AP says it's 39°C and feels like 41°C

Friday Feb 22, 2008 #

Running warm up/down 5:30 [3] 0.85 km (6:28 / km)
ahr:141 max:154 shoes: Asics GT-2130

Running intervals (7x 100 m Steep Hill Track) 16:20 [5] 1.4 km (11:40 / km) +230m 6:24 / km
ahr:161 max:187 shoes: Asics GT-2130

Teneriffe Hill
Decided that after a day's rest I needed to do something, despite the heat & humidity. Didn't have much time since I was going to a movie in a little while, so thought hill intervals would get me stuffed fast. Concentrated mostly on consitent times rather than speed (which seemed to work well, but probably went a bit slow). Managed to get only 7 reps in before having to go home because of time. Pulled out all I had left for the last one and smashed all the other times, and still felt like I could do another.
1. 0:50
2. 0:50
3. 0:50
4. 0:51
5. 0:52
6. 0:51
7. 0:41

Running warm up/down 3:30 [2] 0.6 km (5:50 / km)
ahr:138 max:143 shoes: Asics GT-2130

Wednesday Feb 20, 2008 #

Running warm up/down 5:25 [2] 0.98 km (5:33 / km)
ahr:131 max:146 slept:9.0 shoes: Asics GT-2130

Running tempo (River Run) 44:35 [4] 10.35 km (4:18 / km)
ahr:163 max:184 slept:9.0 shoes: Asics GT-2130

Tempo run around the City after looking after some 1st years for the day at uni.
http://www.mapmyrun.com/run/australia/brisbane/310...

Running warm up/down 5:35 [2] 0.92 km (6:04 / km)
ahr:151 max:162 slept:9.0 shoes: Asics GT-2130

Pilates 25:00 [3]
slept:9.0

A good workout on the thighs and 6 pack. Soooooo painful but soooooo good.

Pilates warm up/down 25:00 [2]
slept:9.0

All over stretching

Tuesday Feb 19, 2008 #

Running warm up/down 8:30 [3] 1.8 km (4:43 / km)
ahr:150 max:164 slept:9.0 shoes: Asics GT-2130

Running intervals (10x 400 m Trail Intervals) 24:00 [5] 4.0 km (6:00 / km)
ahr:177 max:193 slept:9.0 shoes: Asics GT-2130

Intervals on Toohey Forest trails with Simon.
5 x 1 km slightly uphill + 5 x 1 km slightly uphill, 1 min rests in between
Went far too fast for the first couple, so times consistently got slower as the session went on. Was a good session all the same. Cheers Simey.

Running warm up/down 10:00 [3] 1.8 km (5:33 / km)
ahr:157 max:170 slept:9.0 shoes: Asics GT-2130

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