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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mace

In the 30 days ending Apr 30, 2011:

activity # timemileskm+m
  running15 8:53:00
  mtb11 8:15:00
  Orienteering5 5:38:25
  pilates (Jade)6 3:00:00
  Intervals5 1:54:30
  FartLek1 20:00
  Total23 28:00:55

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Saturday Apr 30, 2011 #

Orienteering 17:03 [4]

running (warm up warm down) 30:00 [3]

Thursday Apr 28, 2011 #

running 50:00 [3]
shoes: Blue DS trainer

Run along the cape to cape track from Redgate Beach. Beautiful run, felt a bit average but had a swim in the ocean afterwards and despite it being cold the water was very warm.

Wednesday Apr 27, 2011 #

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

Along the banks of margaret river.

Intervals 16:00 [4]
shoes: Blue DS trainer

3 x 1min, 30sec rec between then 3 minutes rest then 3 x 1minutes, 30 sec between, then 3 minutes rest then 2 x 1 minute, 30 sec between. Feeling good.

Friday Apr 22, 2011 #

Event: Frazzle Rock Easter 2011
 

Wednesday Apr 20, 2011 #

mtb (commute) 45:00 [3]

pilates (Jade) 30:00 [3]

Tuesday Apr 19, 2011 #

Intervals 15:45 [3]
shoes: Blue DS trainer

3 x 1min, 30sec rec between then 3 minutes rest then 3 x 1minutes, 30 sec between, then 3 minutes rest then 2 x 1 minute, 30 sec between.

running (warm up warm down) 24:00 [4]
shoes: Blue DS trainer

Jase and I ran from my work in the sunshine, bumped into Sanders on the way and had a quick chat.

Monday Apr 18, 2011 #

mtb (commute) 45:00 [3]

C • good luck 2

Sunday Apr 17, 2011 #

running 1:35:00 [3]
shoes: Nike Structure 14's

Ben dropped me off down near Coppins and I ran home through Dairy Farmers and the Arboretum, which will be fantastic in 50 years, through the Cork Oaks and Aranda horse paddocks to Aranda Houses Track and home on the roads. Slow but happy enough to be out.

pilates (Jade) 30:00 [3]

Saturday Apr 16, 2011 #

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

Intervals 26:45 [4]
shoes: Blue DS trainer

Usual 5 x 300s times two, plus 5 x 200 to finish on Cook Ovals. Kathie and Ruby came but Kathie is still a bit sick so just jogged around though her jogging was pretty fast for a few. Ruby ran every lap.


1.09, 0.30
1.10, 0.28
1.09, 0.26
1.11, 0.27
1.11, 2.25
1.11, 0.27
1.14, 0.28
1.12, 0.28
1.11, 0.27
1.09, 2.58
0.46, 0.38
0.48, 0.25
0.47, 0.24
0.48, 0.26
0.46

Friday Apr 15, 2011 #

mtb (commute) 45:00 [3]

and my lunch time stretching class

Thursday Apr 14, 2011 #

mtb 45:00 [3]

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

Intervals 30:00 [4]
shoes: Blue DS trainer

4 x gate to gate in BR.

5.40, 1.35
5.15, 1.29
5.45, 1.29
5.10

Times not setting the world on fire and much slower than last time so maybe not 100% but happy to have got through it.

Wednesday Apr 13, 2011 #

mtb (commute) 45:00 [3]

running 1:07:00 [3]

WNT around blac mountain, not feeling 100%

Tuesday Apr 12, 2011 #

pilates (Jade) 30:00 [3]

mtb (commute) 45:00 [3]

running 25:00 [3]
shoes: Blue DS trainer

Alarm went early, got up and out the door but was making excuses the whole way to the meeting point. When I got there no-one was there so I waited a few minutes, and decided to just try 8 x 1minutes, I did 40seconds of the first one and just ran home. Not feeling great physically, think I am tired and possibly a bit sick, and also tired mentally, I find BR a struggle.

Monday Apr 11, 2011 #

mtb (commute) 45:00 [3]

Sunday Apr 10, 2011 #

Orienteering (ACT Long Distance Champs) 1:14:35 [4]
shoes: Inov8

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

Saturday Apr 9, 2011 #

Event: ACT Championships
 

Orienteering (ACT Middle Distance Champ) 46:09 [3]
shoes: Inov8

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

Friday Apr 8, 2011 #

mtb (commute) 45:00 [3]

pilates (Jade) 30:00 [3]

Thursday Apr 7, 2011 #

FartLek (Mona) 20:00 [4]
shoes: Blue DS trainer

Very tired

running 23:00 [3]
shoes: Blue DS trainer

Wednesday Apr 6, 2011 #

running 25:00 [3]
shoes: Nike Structure

running 1:04:00 [3]
shoes: Nike Structure

Tuesday Apr 5, 2011 #

mtb (commute) 45:00 [3]

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

Jog from home over to Bruce Ridge to run some intervals with Lucy and Allison.

Intervals 26:00 [4]
shoes: NB 903's

4 x gate to gate in BR.
5,35; 1.50recovery
5.02; 2.02;
5.29, 1.51;
5.05;

Monday Apr 4, 2011 #

mtb (commute) 45:00 [3]

pilates (Jade) 30:00 [3]

Sunday Apr 3, 2011 #

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

Orienteering 1:18:38 [3]
shoes: Inov8

went straight on 4-5 long leg, which was a stupid decision even though I nailed it. Learnt my lesson for 10 and went around. Also changed mind about which spur I was on on the way to two and I was right the first time. Cool area.

Saturday Apr 2, 2011 #

Orienteering 32:00 [2]
shoes: Inov8

I hate night orienteering but this was a good area for it. I did controls 1, 2 the 6 then 11 and the rest of the course from there. The only way to get through that grass was to gallop like a horse, which is the point at an equestrian park I guess.

Orienteering 1:30:00 [3]

Sprint orienteering training at Gladesville Hospital and Macquarie Uni. Great training thanks Nick Dent and Fel. See Lizzie's log for details.

Friday Apr 1, 2011 #

pilates (Jade) 30:00 [3]

mtb (commute) 45:00 [3]

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