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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mace

In the 28 days ending Feb 28, 2010:

activity # timemileskm+m
  running14 9:41:00
  mtb12 8:55:00
  Orienteering5 4:34:55
  Intervals7 4:34:30
  pilates (Jade)6 3:00:00
  Adventure Race1 2:40:00
  swimming2 1:00:00 1.12(53:39) 1.8(33:20)
  XC2 41:45 6.21(6:43) 10.0(4:11)
  Total28 35:07:10 7.33 11.8

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Sunday Feb 28, 2010 #

running 45:00 [3]
shoes: Nike Structure

After wedding run with Fel who was wearing Phoebes shoes because hers were in the car at the reception venue. We ran around Willians, its really nice up there, pine trees and lots of rocks, and great views.

Saturday Feb 27, 2010 #

running (warm up warm down) 20:00 [3]
shoes: Pink DS trainer

Intervals 26:30 [3]
shoes: Pink DS trainer

5x300m, 3 minute break, 5 x300m, 3 minutes break, 4x200m. All at cook oval so much better distance estimation than my usual length at UC which I have realised is not too bad.

1.03, 34rec
1.03, 0.34rec
1.06, 0.30
1.08, 0.26
1.07, 2.59
1.05, 0.34
1.07, 0.39
1.07, 0.29
1.11, 0.37
1.08, 2.53
0.43, 0.36
0.44, 0.34
0.44, 0.37
0.43,

Friday Feb 26, 2010 #

mtb 45:00 [3]

pilates (Jade) 30:00 [3]

Thursday Feb 25, 2010 #

mtb (commute) 45:00 [3]

running (warm up warm down) 20:00 [3]
shoes: Pink DS trainer

Intervals 40:00 [3]
shoes: Pink DS trainer

Pyramid at UC ovals, they weren't as wet as last time but my shoes still squeltched. I was really foggy for this run, and I didn't really wake up at anytime of the day.
hard, rec
0.23, 1.00 (100m)
0.32, 1.15 (150)
0.46, 1.45 (200)
1.07, 2.20 (300)
1.28, 2.49 (400)
2.18, 4.46 (600)
2.16, 4.26
1.27, 3.05
1.08, 2.21
0.47, 1.52
0.31, 1.22
0.21,

Wednesday Feb 24, 2010 #

running 1:30:00 [3]

Putting out and picking up controls for Nth Lyneham so it was very broken up...

Tuesday Feb 23, 2010 #

Intervals 59:00 [3]
shoes: Pink DS trainer

I'm helping at xc tonight so I ran with Fel and Shan very early in the morning. They start when it's still dark so thank god I don't do this ever week. 5x4minutes 1minute rest. Then 1x 2mins.

Monday Feb 22, 2010 #

mtb (commute) 45:00 [3]

pilates (Jade) 30:00 [3]

Sunday Feb 21, 2010 #

Orienteering 40:00 [3]
shoes: Inov8

I dont really know how long I ran for but I walked there and back so no warm up or warm down. I did 4 of the 1 -1.6k courses in the Pine forest at Sparrow. Very complicated formula for a staggered start. Good fun, but I was very bad a being on the right contour.

Orienteering 1:00:00 [3]
shoes: Inov8

After sparrow we drove out the sandhills to run up and down a hill a few times, I mostly walk up it twice and bailed on the third. Good to run back through the technical bit after all that and find the controls.

Saturday Feb 20, 2010 #

Event: Super Long World Champs - Version 2
 

Orienteering 37:15 [3]
shoes: Inov8

Out at Stromlo as part of the SRF. That is the time my splits print out says but I think it doesn't include getting to the first one. Felt slow and heavy as I always do out there, I think maybe because there is no shade and its always windy and dusty. I went to the wrong third control, luckily Ainslin had exactly the same courses as me so she kept me moving in the right direction.

running 20:00 [3]
shoes: Pink DS trainer

Jogged around UC for a bit.

Friday Feb 19, 2010 #

Event: Stromlo Running Festival
 

running (warm up warm down) 20:00 [3]
shoes: Inov8

Orienteering 40:00 [3]
shoes: Inov8

Night orienteering a Bruce Ridge. Funest night orienteering I think Ive even done. There were lots of loops so it was all in small area and urban so not freaky and lots of people. Also I know the area like the back of my hand so I never had any of those moments where I can't even tell which direction I came from.

Thursday Feb 18, 2010 #

Intervals 45:00 [3]
shoes: Pink DS trainer

Morning intervals with Fela nd Luce. Fel's watch was programed perfectly, we did 5 x 75 30sec rest, then 3 minutes easy then 4 x 75, 30sec easy, 3 minutes, then 4 x 45, 30 easy.

Warm up and warm down about 10minutes for both. Bit chilly at the start (yay!)

mtb (commute) 45:00 [3]

Wednesday Feb 17, 2010 #

Orienteering 50:00 [3]

Orienteering in Campbell, started in a mass start which lasted about 5 seconds. Had trouble and 9 and then thought 12 was on the other side of the creek. Fun.

running 30:00 [3]

I am not sure how long we ran after but we went up over Mt Pleasant and down and straight back. Great pink sunset.

Tuesday Feb 16, 2010 #

running (Warm up warm down) 30:00 [3]
shoes: DS trainer

XC 21:30 [3] 5.0 km (4:18 / km)
shoes: DS trainer

Had an inkling during my warm up that today would be bad and after 1k I knew it was but just wanted to finish. It was a bit short but all up on the way out and all down on the way back. I tried to stretch out going down but just very lethargic and very tight muscles. Prob could have sat this one out in order to feel better tomorrow.

Monday Feb 15, 2010 #

pilates (Jade) 30:00 [3]

mtb (Commute) 45:00 [3]

Sunday Feb 14, 2010 #

Intervals 1:00:00 [3]
shoes: DS trainer

pyramid on UC ovals with Kye and Kev. Very very wet, but fun slashing around.
10 minute warm up
0.20 , 1.04
0.29, 1.20
0.45, 1.51
1.03,
1.26, 3.21
2.19, 4.57
2.22, 5.06
1.27, 3.36
1.06, 2.45
0.49, 2.26
0.30, 1.35
0.20
7 minute warm down.

Saturday Feb 13, 2010 #

Event: Paddy Pallin Adventure Race Series - Race 3
 

Adventure Race 2:40:00 [3]

AROC race with Fel and Kye. Lake was closed due to algue so no paddling and river was flood so no swimming, we were in our element.

Friday Feb 12, 2010 #

mtb (Commute) 45:00 [3]

swimming 30:00 [3] 0.9 km (33:20 / km)

Amy came today too.

Thursday Feb 11, 2010 #

mtb (Commute) 45:00 [3]

running (warm up warm down) 36:00 [3]
shoes: Pink DS trainer

Mostly warm down (23 minutes). Very sore arch in my left foot.

Intervals 24:00 [3]
shoes: Pink DS trainer

first 300/200 session for ages and I definately felt very unco, hopefully running fast will come back to me quickly...

4 x 300ish lap on UC oval
3 minute break
4 x 300ish lap
3 minutes
4 x 200ish lap

A soccer game was a bit in the way so some of them were a bit shorter or longer.
1.15 , .32 rec (away from home)
1.18 , .30 (towards home)
1.16 , .34
1.17 , 2.55
1.12 , (soccer in the way) .33
1.20 , (soccer in the way) .29
1.16 , .29
1.15 , 3.03
.50 , .34
.52 , .29
.50 , .30
.52

Wednesday Feb 10, 2010 #

running 1:30:00 [3]
shoes: Peagus

Morning run - up blackie and around a bit. Very sore arches and soles of my feet. Left foot worse.

Tuesday Feb 9, 2010 #

running (warm up warm down) 35:00 [3]
shoes: DS trainer

XC (Boat House East) 20:15 [3] 5.0 km (4:03 / km)
shoes: DS trainer

C • That's a good time for cross country, isn't it? 4

Monday Feb 8, 2010 #

mtb (Commute) 45:00 [3]

pilates (Jade) 30:00 [3]

Sunday Feb 7, 2010 #

running 25:00 [3]

Out at Buckenderra for the day. Warmed up a bit and then ran a course. No warm down, couldn't be bothered. Got sunburnt.

Saturday Feb 6, 2010 #

running 1:15:00 [3]
shoes: Asics trail

Saw sanders and Susie on the way up blackie.

Friday Feb 5, 2010 #

swimming 30:00 [3] 0.9 km (33:20 / km)

Swimming in the rain, thought it would be weird but you're so wet you don't notice the rain.

mtb (Commute) 45:00 [3]

pilates (Jade) 30:00 [3]

Thursday Feb 4, 2010 #

mtb (commute) 40:00 [3]

Had a flat when i went to my bike after work but pumped it up and made it Bruce ridge. Walked a bit but then decided walking was taking ages so pumped it again and made it home.

Intervals 20:00 [3]
shoes: DS trainer

4 x 5 minutes with Fel and Lucy around Bruce Ridge, mostly single track.

running (warm up warm down) 45:00 [3]

and 90 secs in between except the 3rd and 4th which was 4 minutes because I has to go to the toilet.

Wednesday Feb 3, 2010 #

Orienteering 47:40 [3]

Mt Majura West summer series. Didnt really register that I was going orienteering when I was packing my bag so I just packed running things and no compass or SI. No compass made it trickier than I thought it would.

Tuesday Feb 2, 2010 #

pilates (Jade) 30:00 [3]

mtb (commute) 45:00 [3]

Monday Feb 1, 2010 #

mtb (commute) 45:00 [3]

Rode home from debacle wth Fel and Ria, so fun. Nice night and we just cruised along.

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