Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Macca

In the 7 days ending Aug 11, 2013:

activity

time

miles

Orienteering

2:42:40

10.02

16.13

28 /

37c

75%

Core Strength

1:30:00

Road Running

1:04:30

6.77

(9:31)

10.9

(5:55)

Street-O

34:41

4.44

(7:49)

7.14

(4:51)

Stair Running

25:00

Total

6:16:51

21.23

34.17

28 /

37c

75%

averages - weight:73.5kg

2:01

0:00

» now

Sunday Aug 11, 2013 #

9 AM

Orienteering race (White Rock) 1:31:26 [4] *** 11.72 km (7:48 / km)
spiked:17/21c shoes: Inov-8 X-talon 212

Queensland Long Distance Championships
M21A (8.6km)
Yesterday's effort left too little in the tank to push through all day today. Managed to catch NSW/Scotland's Andrew Brown by the 2nd control, then never managed to pass him. In fact, he got away and put 5 minutes on my total time. No matter my route choice, it felt as if I had picked the slowest and toughest option. Sore and tired now.

1 PM

Orienteering (Collecting Controls) 30:00 [1]

Saturday Aug 10, 2013 #

Event: Queensland Champs

1 PM

Orienteering race (White Rock) 41:14 [4] *** 4.41 km (9:21 / km)
spiked:11/16c shoes: Inov-8 X-talon 212

Queensland Middle Distance Championships
M21A (3.8 km)
Pretty good race, felt quite strong for most of the race. Mind started wandering about 2/3 of the way through, but managed to mostly hold it together. Happy to just scrape in ahead of Jamie Dougall to take out 3rd. First M21 podium position in too long!

Friday Aug 9, 2013 #

6 AM

Core Strength (Park Exercise Equipment) 30:00 [3]

Met with Simon and his mate Cameron at a park at Kangaroo Point and did some circuits using the park equipment.
Chin-ups
One-legged squats
Climb-overs
Push-ups
Plank
Lunges
"Spiderman" crawl
Sit-ups
Two-legged jump-ups

Thursday Aug 8, 2013 #

6 PM

Core Strength (PT Session) 30:00 [2]
weight:73.5kg

Wednesday Aug 7, 2013 #

6 AM

Road Running warm up/down 5:30 [5] 1.0 km (5:30 / km)
shoes: Asics GT-3000

Stair Running (Kangaroo Point Cliffs) 25:00 [5]
shoes: Asics GT-3000

13x Kangaroo Point Cliff stair climbs with 10 push-ups in between each rep

6 PM

Street-O race (Grange) 34:41 [3] 7.14 km (4:51 / km)
ahr:162 max:185 shoes: Asics GT-3000

Good start, poor finish. Not too quick today, probably a bit too much training in the last week.

Tuesday Aug 6, 2013 #

5 AM

Road Running warm up/down 29:00 [2] 3.6 km (8:03 / km)
shoes: Asics GT-3000

Road Running intervals (Intraining) 30:00 [5] 6.3 km (4:46 / km)
shoes: Asics GT-3000

Downey Park Intraining
5x 1km Intervals with 300m recovery
1. 3:48
2. 3:36
3. 3:31
4. 3:41
5. 3:40
Oxygen debt on last 2, nearly spewed.

Monday Aug 5, 2013 #

7 PM

Core Strength (PT Session) 30:00 [3]

« Earlier | Later »