Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Macca

In the 7 days ending May 11, 2008:

activity

time

miles

Running

2:44:19

19.85

(8:17)

31.95

(5:09)

Orienteering

1:51:58

7.74

(14:28)

12.45

(9:00)

Road Riding

1:12:00

16.78

(14.0/h)

27.0

(22.5/h)

Total

5:48:17

44.37

(7:51)

71.4

(4:53)

averages - sleep:8.1 weight:64kg

1:12

0:00

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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.

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

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