Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mace

In the 30 days ending Sep 30, 2010:

activity

time

miles

running

9:19:45

Adventure Race

8:53:00

mtb

8:45:00

Orienteering

5:59:47

pilates (Jade)

3:00:00

Intervals

2:41:08

Total

38:38:40

8:53

0:00

» now

Thursday Sep 30, 2010 #

running 30:00 [3]
shoes: Pink DS trainer

Jog around the beach.

Tuesday Sep 28, 2010 #

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

Ben and I ran to the mouth of the murray and then back through some sanddunes. Lots and lots of water and birds, two seals. Last time I was here it wasn't even flowing and looked very very sad.

Sunday Sep 26, 2010 #

running (warm up warm down) 15:00 [3]
shoes: Inov8

Orienteering 1:15:51 [4]
shoes: Inov8

SA long. Easy course and I took lots of track options to avoid the spikey bushes. I think I went too far round on the track to 4 and should have cut across the knoll, the second time I went through there I was with Jas and Anna and went straight through and it was fine. Anna caught me at 6 and we ran the track to 7 together and caught Jas. Ran with Jas to the end, but Anna disappeared after 8 and reappear for a little bit at 10 but then was gone again. Lot and lots of track running.

Saturday Sep 25, 2010 #

Event: 2010 Australian Championships Orienteering Carnival

Orienteering (Aus Middle) 37:26 [3]
shoes: Inov8

Fun course, heaps of controls. Had a bit of trouble towards the end, number 18 the green seemed to be everywhere and i was confused until i stumbled across the creek the control was in. Also lost it at the end in the short legs, standing on the knoll looking for my control which was further on, then wrong green dot for the next one. Good start to the week.

Friday Sep 24, 2010 #

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

jog around the beach

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

Wednesday Sep 22, 2010 #

mtb (Commute) 45:00 [3]

Tuesday Sep 21, 2010 #

pilates (Jade) 30:00 [3]

mtb (Commute) 55:00 [3]

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

Lunch time from work, ran to south oval and back. Feeling a bit shit and think jogging was almost harder than the intervals.

Intervals 17:00 [4]
shoes: Pink DS trainer

Half a pyramid on south oval
0.26, 1.03rec
0.37, 1.21rec
0.48, 1.18rec
1.03, 1.32rec
1.53, 3.27rec
2.24

Monday Sep 20, 2010 #

mtb (Commute) 45:00 [3]

Saturday Sep 18, 2010 #

Event: Max 24

Adventure Race 8:53:00 [3]
shoes: Peagus

Max Adventure 12 hour at Kangaroo Valley with Fel. We started up near Fitzroy Falls and finished down in Bendeela campground so that means lots of down hill! Really fun race with some great views and some spots I want to remember for camping trips! Rogaine was thick and tough but ride down the escarpment was fun despite my fears that it would be scarily steep. Kayak was a slog and we got a log stuck under our tube which costs us some time stuffing around trying to get it out. I faded a lot in the last run but otherwise great fun and a record number of wombat sightings.

Friday Sep 17, 2010 #

pilates (Jade) 30:00 [3]

Thursday Sep 16, 2010 #

mtb (commute) 45:00 [3]

No maggies on my ride yet...

Intervals 24:30 [4]
shoes: Pink DS trainer

4 x 300m x 2 4 x 200m by the lake at lunch time. Lucy came too.

1.19, 0.30
1.20, 0.30
1.21, 0.28
1.21, 2.52
1.19, 0.30
1.22, 0.27
1.21, 0.33
1.18, 3.04
0.42, 0.35
0.46, 0.28
0.45, 0.38
0.42,

running (warm up warm down) 29:45 [3]
shoes: Pink DS trainer

Wednesday Sep 15, 2010 #

running 1:07:00 [3]
shoes: Nike Structure

Up blackie and down again.

mtb (Commute) 45:00 [3]

Tuesday Sep 14, 2010 #

running (warm up warm down) 25:00 [3]
shoes: Pink DS trainer

Intervals 28:00 [4]
shoes: Pink DS trainer

Bilbies in the middle of anzac parade in the rain. Only Fel, Phoebe, Gary and Aaron for company.

We ran from the bottom up to the top and then jogged back then I started doing up and back because I had half planned to do 1ks. I hope it was a bit more than 1k.

2.00 up 3.28 down
4.06, 1.36rec
4.23, 1.51
4.25, 1.49
4.21 (2.12 up)

Monday Sep 13, 2010 #

pilates (Jade) 30:00 [3]

mtb 45:00 [3]

Sunday Sep 12, 2010 #

Event: NSW Long Championships

running 10:00 [3]
shoes: Inov8

to the start

Orienteering 1:26:00 [3]
shoes: Inov8

I felt really tired and vague during this and today (Monday) I have a swollen face so I think I am a little bit sick which is why I felt crap. I also made a big mistake at three where I went 2 spurs to far over coming across the hill and couldn't work it out. The second half was easy and nice running down on the flats. I enjoyed the big rock too though.

Saturday Sep 11, 2010 #

Event: NSW Middle Championships State League #12

running (warm up warm down) 15:00 [3]
shoes: Inov8

Orienteering 41:30 [3]
shoes: Inov8

Number 10 was weird, climbed way too high.

Friday Sep 10, 2010 #

pilates (Jade) 30:00 [3]

mtb (commute) 45:00 [3]

Thursday Sep 9, 2010 #

mtb (Commute) 45:00 [3]

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

Intervals 37:00 [4]
shoes: Pink DS trainer

Pyramid with Ria and Jose at south oval at lunch time. Jose really killed the short ones but then Ria and I came back on the longer ones. Hard work, not running fast atm.
???, 1.02
0.35, 1.14rec
0.48, 1.19rec
1.04, 1.33rec
1.54, 3.06rec
2.38, 2.47rec
2.36, 2.45
1.54, 3.38
1.04, 1.57
0.48, 1.39
0.34, 1.16
0.25,

Wednesday Sep 8, 2010 #

running 1:03:00 [3]
shoes: Nike Structure

Ben and I ran up black mountain from home and back the same way. I rally struggled, I think it was a combination of bilbies hills last night and general unfitness. Nice morning.

mtb (Commute) 20:00 [3]

Just one way.

Tuesday Sep 7, 2010 #

running (warm up warm down) 40:00 [3]
shoes: Pink DS trainer

warm up around usual bilbies oval but lights didnt come on so warm up to southwell park, lights werent on there either so continued warm up back to bilbies oval to get the car, luckily I had good company with Kye, Phoebe and Fel. Short 10 minute warm down.

Intervals 32:38 [4]
shoes: Pink DS trainer

Lyneham hills, I think there were 12 or 13 - Julie told a good story about making Jase chuck in a half marathon because she was about to beat him so it was a sprint to the line.

1.11, 0.52, 0.34, 0.49, 0.46, 1.50,?????
0.42 up, 3.04 (with an up), 0.22,
0.53 up, 1.56,
0.33 up, 1.47,
0.32 up, 1.31
0.54 up, 1.28
0.50 up, 1.43
0.39 up, 2.57,
1.06, 2.21
0.35, 2.01
0.28,

Monday Sep 6, 2010 #

pilates (Jade) 30:00 [3]

mtb (commute) 45:00 [3]

Sunday Sep 5, 2010 #

running (warm up) 10:00 [3]
shoes: Inov8

Orienteering 54:00 [3]
shoes: Inov8

this is the total time on my watch but it includes a bit of standing which is not really training. Phoebe, Ben and I went out to wattle ridge to re-run the middle from the WOC trials and it was definitely harder without controls out. I spent a bit of time at every one checking I was in the right place (and sometimes discussing it with Phoebe), I saw 2 tapes. Importantly, I did the 2 controls I stuffed badly WOC trials really well and cut over 2 minutes off my previous split time. Not feeling as strong as I was then through the terrain and orienteered badly on some of the controls I did really well at WOC trials partly because I think I was trying to be too cleaver and tried to go dead straight for these legs and just lost it in rock filled green. Really glad I did it and fun weekend.

Saturday Sep 4, 2010 #

Orienteering 1:05:00 [3]
shoes: Inov8

This was a bit crazy and I'm sure if I told someone at work what I did on the weekend they would think I had totally lost it. After the controllers course, Ben, Phoebe and I strapped on our head lights and ran around the Piggery in Belanglo in the dark and rain with noone else around. It turned out it wasnt even scary but we did stay together and I didnt navigate that much, I mostly let Phoebe show me where the controls where because she did the course the week before in the daylight and even remembered specific trees.

C • Um I think this is a little crazy... 4

Friday Sep 3, 2010 #

mtb (commute) 45:00 [3]

pilates (Jade) 30:00 [3]

Thursday Sep 2, 2010 #

running (warm up warm down) 25:00 [3]
shoes: Pink DS trainer

Bilbies! its been a while and the very efficient duo of Devil and Natalie meant that everything happened on time with no stuffing around. I was very late because I am used to bilbies time being 10 minutes behind normal time. Ireally enjoy it and great to catch up with Sanders before they go on their big overseas trip. Very jealous.

Intervals 22:00 [4]
shoes: Pink DS trainer

4 x 600m, 200 rec,
4 x 300m, 100 rec
2.26, 1.07rec
2.27, 1.13rec
2.22, 1.14
2.28, 1.26
1.09, 0.48
1.12, 0.48
1.12, 0.48
1.09,

Wednesday Sep 1, 2010 #

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

Morning run around Bruce Ridge, great day and all the wattle and flowers are coming out.

mtb (commute) 45:00 [3]

in shorts!

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