Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mace

In the 30 days ending Nov 30, 2008:

activity

time

miles

running

20:51:20

Orienteering

3:14:52

Adventure Race

3:00:00

swimming

40:00

0.62

(1:04:22)

1.0

(40:00)

Intervals

31:10

21:17

3.11

(6:51)

5.0

(4:15)

FartLek

20:00

pilates (Jade)

10:00

Total

29:08:39

3.73

6.0

3:00

0:00

» now

Sunday Nov 30, 2008 #

running 1:02:00 [3]
shoes: lime green Zoom's

Plodded into civic to pick up the car.

Saturday Nov 29, 2008 #

Adventure Race (AROC) 3:00:00 [3]
shoes: Asics orient

AROC with Kathie Dent and Kylie. Was so fun, we ran fast for the first orienteering then only 2 teams past us on the bike and Kye had a huge crash at the end. Then we orienteered again and I stuffed up the bare rock in the creek one, too high. Back on the bike and we had a few mechanical probs, kye's derailed was a bit stuffed from her crash. Then kayak which we killed, I'm sure we paddled faster than I ever have in a toy boy. Then run through the last controls chasing down the girls team a few minutes in front. We didnt catch them and I messed up the last one. Finished with a swim. Really fun day!!

Thursday Nov 27, 2008 #

Intervals 16:00 [4]
shoes: DS trainer

3.58 (177) down hill
1.44 (119) standing still rec
4.15 (181) up hill
2.03 (126) sit down rec
4.21 (180)

much faster than last week when i did it by myself.

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

15 up, 5 down.

Wednesday Nov 26, 2008 #

Orienteering 55:00 [3]
shoes: Asics orient

Tuesday Nov 25, 2008 #

running 20:00 [3]
shoes: DS trainer

15 minute warm up, 5 minute warm down (might regret that in the morning)

XC 21:17 [4] 5.0 km (4:15 / km)
shoes: DS trainer

From the boat house. Pretty happy with my time considering my complete lack of intervals lately but definately want to run faster. 1st k - 3.57, last k 4.18.

C • Thanks! 1

Monday Nov 24, 2008 #

pilates (Jade) (tummy only) 10:00 [3]

running 33:53 [3]

Pinnacle loop with Ben.

Sunday Nov 23, 2008 #

running 28:00 [3]
shoes: lime green Zoom's

A jog along a road, not very exciting.

Saturday Nov 22, 2008 #

running 2:50:00 [3]
shoes: lime green Zoom's

Ben, Big Dave and I ran up black mountain, but the victorian black mountain. I probably only ran 2 hours of it, because there were so steep bits and even a ladder to climb. Awesome views.

Thursday Nov 20, 2008 #

running (warm up warm down) 21:00 [3]
shoes: DS trainer

Ran from JC to the museum for ints and back.

Intervals 15:10 [4]
shoes: DS trainer

4 minute loop around the museum which now that I am so slow is alot longer than a 4 minute loop. Depressing.

4.17 (180) down hill way
1.55 (136)
4.34 (180) up hill way
1.57 (137)
4.28 (182) down hill way

Wednesday Nov 19, 2008 #

running (warm up warm down) 15:00 [3]
shoes: Asics orient

Orienteering (SS) 36:00 [3]
shoes: Asics orient

At Bruce Ridge, felt quite good and fun course.

Tuesday Nov 18, 2008 #

running 40:00 [3]
shoes: DS trainer

Stuffed up the clothing for XC so went for a jog with Ben from home instead. Glad I didnt go to XC I was tired and very unmotivated.

Monday Nov 17, 2008 #

running 36:00 [3]

Usual loop around the pinacle with Kathie. Fun.

swimming 40:00 [3] 1.0 km (40:00 / km)

At the AIS. Very chloriney.

Sunday Nov 16, 2008 #

running 45:00 [3]

Around Port Elliot beachs with Ben and Kez. beautiful.

Thursday Nov 13, 2008 #

running 55:00 [3]

With the girls in the morning. Meant to be hills but my calf was still not up to it.

Wednesday Nov 12, 2008 #

Orienteering 51:00 [3]
shoes: lime green Zoom's

O at Mt Taylor. Very very sore calves.

Tuesday Nov 11, 2008 #

running 25:00 [3]
shoes: DS trainer

I went to XC but I am not sure why I ran. I was late so warmed up for 2 minutes at 39 seconds. Then tried to run 3 laps of a cool course at Black Mountain Penisula to get to 5k. Its all on grass and has some uphills and everything, would like to run it when I can go fast. My calves are still very tight, and I didnt get my heart rate up really at all because I was too stiff. I ran about 23minutes. The down hill was the most painful and I limped my way back to the car without a warm down which will probably make my legs worse tomorrow.

C • Tough 2

Monday Nov 10, 2008 #

running 35:00 [3]
shoes: lime green Zoom's

Plod around the pinacle in the afternoon sun. My whole body hurts but mostly L shoulder and calves. Felt a bit better afterwards.

Saturday Nov 8, 2008 #

running 2:00:00 [3]
shoes: Nike structure 10's

3 peaks race but I bailed and only ran 2 peaks, sore calves and L knee from last weekend still I think. I didnt walk at all, only stopped at the drinks it was even fun running up Mt Majura into the fog. Sanders was impressive.

C • good work 2

Thursday Nov 6, 2008 #

FartLek (Mona) 20:00 [3]
shoes: DS trainer

Cockies mona ints around the lake beautiful morning. Sore back.

running 20:00 [3]
shoes: DS trainer

Wednesday Nov 5, 2008 #

Orienteering 52:52 [3]
shoes: Asics orient

Ran around with Ben, walked up the hills and mostly dawdled but it was fun and a nice evening. My legs hurt.

Tuesday Nov 4, 2008 #

running 2:12:55 [2]
shoes: lime green Zoom's

Today I was over it. I walked the whole way and not even fast. It was a beautiful track though great views at the top and I even checked out the waterfall and some other view points on the way.

Monday Nov 3, 2008 #

running 2:37:07 [3]
shoes: lime green Zoom's

3rd peak, mt hotham. This is a super cool run. Again didnt run any of the uphill really. The first 3 or 4k is flat and it was great to just cruise along and then up for a while and then flat again along a ridge which was fun, then up a really steep bit where it hailed on me. Then along the ridge to the end which was awesome. I think this is my favorite.

Sunday Nov 2, 2008 #

running 2:02:33 [3]
shoes: Adidas

Peak no 2 feathertop. Started with zoe and we chatted for a bit and then got puffed, my stomach hurt alot today, not sure why. It was just a climb the whole way no flat or down. Great to get to the top to meet everyone but then we had to run back down and I didnt enjoy that at all.

Saturday Nov 1, 2008 #

running 1:32:52 [3]
shoes: Adidas

Misty mountain. Not doing this one again, not that pretty and really really steep, I did hands and feet on the way up and then it was really hard to get down becuase it was slippery. Bright and surrounds are really beautiful. enjoyed markets and the food.

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