Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mace

In the 28 days ending Feb 28, 2011:

activity

time

miles

running

11:34:43

mtb

10:35:00

Orienteering

4:15:15

pilates (Jade)

3:15:00

Adventure Race

3:00:00

Intervals

2:59:40

gym

45:00

swimming

25:00

0.5

(50:18)

0.8

(31:15)

21:53

3.11

(7:03)

5.0

(4:23)

Total

37:11:31

3.6

5.8

3:00

0:00

» now

Monday Feb 28, 2011 #

running 45:00 [3]
shoes: Nike Structure

Street Series at Hackett. Super fun again, its fun to run around with a crowd and people really seem to be enjoying themselves.

Saturday Feb 26, 2011 #

Orienteering 55:00 [3]
shoes: Mizuno

Test running some courses

running (warm up warm down) 20:00 [3]
shoes: NB 903's

Intervals 26:40 [4]
shoes: NB 903's

Cook oval 300's with Ruby.
1.08; 0.29
1.09, 0.24,
1.09, 0.25
1.12, 0.22
1.10, 2.41
1.10, 0.28;
1.09, 0.28
1.11, 0.28
1.13, 0.28
1.10, 2.48
then 200's
0.49, 0.32
0.49, 0.37,
0.50, 0.36
0.44,

Friday Feb 25, 2011 #

mtb (commute) 45:00 [3]

pilates (Jade) 30:00 [3]

Thursday Feb 24, 2011 #

mtb (commute) 45:00 [3]

Intervals 28:00 [4]
shoes: NB 903's

Bilbies at Bruce Ridge.
Very tired today - and OACT AGM at 8pm so did 7 x bike path ints, the others also did 7 but they did 2 x 1k first.

1.51, 2.38down
1.48, 2.45
1.45, 2.30
1.44, 2.28
1.45, 2.37
1.47, 2.37
1.42,

running (warm up warm down) 20:00 [3]
shoes: NB 903's

Wednesday Feb 23, 2011 #

mtb (commute) 20:00 [3]

running (warm up warm down) 25:00 [3]
shoes: VJ intergrator

Orienteering out at Muryong. Tried to do it properly, turned map over at start and went a funny way to one, kind of via 9 and 11. The stopped way to early for 2 then good for a while, but way to high on 9 even though I left 8 thinking I had to drop 2 contours. Then also hesitant around the circle for 11 but hit the track and came back. Great course, and really nice spot, glad I made it out there and by the 6.30pm cut off for starts.

Orienteering 23:30 [3]
shoes: VJ intergrator

Tuesday Feb 22, 2011 #

XC 21:53 [4] 5.0 km (4:23 / km)
shoes: NB 903's

Barrenjoey Drive 5k. I took off and did a very fast first lap and then got slower and slower, Grant M passed me with about 300m to go and up hill and pulled away.

running (warm up warm down) 20:00 [3]
shoes: NB 903's

Monday Feb 21, 2011 #

mtb (Commute) 1:00:00 [3]

Commute including checking some tapes with Phoebe.

pilates (Jade) 15:00 [3]

Only half of pilates, very tired today.

Sunday Feb 20, 2011 #

running 57:00 [3]
shoes: Nike Structure

Up black mt and down agian with ben. Very unenthusiastic. Went to tropfest, films not as good as usual so maybe just an unenthusiastic day.

C • tropfest 1

Saturday Feb 19, 2011 #

Orienteering 15:37 [3]
shoes: NB 903's

Re ran the NOLs print at Mac Uni from last year - 1 second slower today than when I did it then. I lost a lot of time at 6 because of some construction but otherwise the map was still very up to date. Happy that I ran that fast on a Saturday lunch time in the hot weather by myself after a huge breakfast.

C • nice work 1

running (warm up warm down) 25:00 [3]
shoes: NB 903's

Friday Feb 18, 2011 #

pilates (Jade) 30:00 [3]

Thursday Feb 17, 2011 #

mtb (commiute) 40:00 [3]

Intervals 30:00 [4]
shoes: NB 903's

5.40; 2.20 jog
5.11; 2.24
5.42; 2.28
5.16

Bruce Ridge intervals with the girls in the rain, we ran from Gate to Gate. Very hard work but glad I did it. Times getting better.

running 20:00 [3]
shoes: NB 903's

Wednesday Feb 16, 2011 #

mtb (commute) 40:00 [3]

running 1:35:00 [3]
shoes: Nike Structure

First morning long run for quite a while. Ran to Kathie's around with Ruby and Kathie for a while then home.

Tuesday Feb 15, 2011 #

mtb (commute) 45:00 [3]

running (Warm up warm down) 30:00 [3]
shoes: NB 903's

Bilbies at Ried

Intervals 25:00 [4]
shoes: NB 903's

7 x 600m at Reid Ovals.
2.14;
2.16;
2.15;
2.11; 0.52recovery
2.22; 0.52
2.16; 1.01
2.20

Monday Feb 14, 2011 #

mtb (commute) 40:00 [3]

pilates (Jade) 30:00 [3]

Sunday Feb 13, 2011 #

Orienteering 1:30:00 [3]
shoes: VJ intergrator

Test running some courses - cant say anymore.

Saturday Feb 12, 2011 #

Adventure Race 3:00:00 [3]
shoes: Peagus

AROC with Ria and Kathie - went quite slow in the second orienteering, lots of crap under foot but otherwise not sure why...

Friday Feb 11, 2011 #

mtb (commute) 45:00 [3]

Managed to change my tyres on my bike without Ben's help for the third time in a row, almost makes him redundant. (I also broke a tyre leaver doing it...)

C • if only 2

pilates (Jade) 30:00 [3]

Thursday Feb 10, 2011 #

mtb (commute) 45:00 [3]

running (warm up warm down) 20:00 [3]
shoes: NB 903's

Great turn ut of girls for the morning Mona fartlek. I made Kathie and Kate run some single tracks with me for the warm up/warm down to check some BR tracks for the NOL map.

Intervals 20:00 [3]
shoes: NB 903's

Mona fartlek, few big hills at the start then down hill at the end.

Wednesday Feb 9, 2011 #

gym (Spinning) 45:00 [3]

mtb (commute) 45:00 [3]

Tuesday Feb 8, 2011 #

pilates (Jade) 30:00 [3]

running 20:00 [3]
shoes: NB 903's

Monday Feb 7, 2011 #

swimming 25:00 [3] 0.8 km (31:15 / km)

Morning swim with Ben and Jose. I don't like getting up for this at all nor the first cold 50m, but you wake up very fast swimming and I think my body likes the weightlessness of it. Also helps you get buff arms....

mtb (Commute) 30:00 [3]

running (Street orienteering) 40:00 [3]
shoes: Nike Structure

My first Canberra street series and I loved it. There is a lot of panic at the start as you try to work out where to go whilst also going there and I don't think I had a real plan (or worked out a sensible route) until half way when I had already been to quite a few controls. Great fun and good to see bilbies/XC girls there.

Sunday Feb 6, 2011 #

running 1:28:00 [3]
shoes: Nike Structure

Long run with the cockies, though mostly Kathie Dent or by myself because I was very tired and slow today. We started up mt majura and I haven't run any big hills or a long run for a while so it was tough, then I fell over coming down because I wasn't lifting my feet. Struggled up Ainslie for the water then shortest way back. Foot hurt lots coming down the road from Ainslie.

Saturday Feb 5, 2011 #

pilates (Jade) 30:00 [3]

running (Warm up warm down) 20:00 [3]
shoes: VJ intergrator

Good warm up but very short warm down. Glad I stopped though because as soon as we got in the car the huge storm hit.

Orienteering 30:08 [3]
shoes: VJ intergrator

Ben and I went out to Mt Majura pines and I re-ran the middle that Rob Walter set there last year. Aim was to bet my time, which I did comfortably. I still remembered everything and didn't use my map much, am going to try this with somewhere that is a bit less fresh in my memory. I think I was also just coming back from a sore knee last time too. Good course and nice soft pine forest ground.

Friday Feb 4, 2011 #

mtb (commute) 45:00 [3]

Thursday Feb 3, 2011 #

running (warm up warm down) 30:00 [3]
shoes: NB 903's

Intervals 30:00 [4]
shoes: NB 903's

2 x cycle path hills in BR with bilbies. 1.38; 1.38 jog down recovery
2 x long ints from gate to gate, 1.30 between. 5.48 out; 5.20 back.
4 x cylcle path hills, 1.50 (stuffed from longs); 1.45 (walk down rec); 1.38; 1.40

Wednesday Feb 2, 2011 #

mtb 30:00 [3]

Orienteering 41:00 [3]

O out at mulligans

Tuesday Feb 1, 2011 #

Intervals 20:00 [4]
shoes: NB 903's

4 x 800m at bilbies, still very warm and pleased to get through 4 feeling ok.
3.20; 3.22; 3.28; 3.26

running 20:00 [3]
shoes: NB 903's

Very short warm down...

mtb (Commute) 1:00:00 [3]

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