Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mace

In the 31 days ending May 31, 2008:

activity

time

miles

running

7:49:17

Orienteering

6:26:17

pilates (Jade)

3:05:00

Intervals

1:28:53

swimming

1:10:00

1.12

(1:02:35)

1.8

(38:53)

mtb

1:00:00

Total

20:59:27

1.12

1.8

2:00

0:00

» now

Saturday May 31, 2008 #

swimming 30:00 [3] 0.8 km (37:30 / km)

Friday May 30, 2008 #

running 35:00 [3]
shoes: Asics orient

Went for a jog with Ben, his ankel was sore and I wasn't feeling great but it was still nice to be out in the forest for half an hour.

pilates (Jade) 25:00 [2]

Thursday May 29, 2008 #

Orienteering 45:00 [3]
shoes: Asics orient

Cockatoos star relay organised by Jo.
2, 36 (out to number 7 and back); 3,03 rec (standing still)
1,40 (out to number 8 then to 9 and back) 2,36 (standing still)
3,10(out to 1 then to 2 and back) 4,23 (SS)
4,40 ( 3 to 4 and back) 4,52
3,25 (5 to 6)
10 minute warm up 5 minute warm down

Wednesday May 28, 2008 #

running 40:00 [3]
shoes: Nike structure 10's

So so dark at 6.10am (and 6.10pm)

Tuesday May 27, 2008 #

running 30:00 [3]
shoes: Nike structure 10's

Went for a jog around the lake from uni. I was very slow but I feel better for it.

Monday May 26, 2008 #

pilates (Jade) 25:00 [2]

Saturday May 24, 2008 #

mtb 1:00:00 [3]

MTb on bruce ridge with Ria, we went on some new tracks I havent been on before, which were great! Only an hour because I wanted to keep it short until I feel better, but I really needed to get out and do some exercise.

Friday May 23, 2008 #

Note
(sick)

I'm sick and it sucks.

C • Get well soon! 2

Sunday May 18, 2008 #

Orienteering 1:33:52 [4]
shoes: VJ intergrator

I had talked myself out of this race before it even started and the forest on the way to 2 was a bit of a battle and crapper than I thought it would be, so not a good start. I started to orienteer better from 8, when i decided I was going to pretend I was starting again, and as it was a shortish course from there, I managed to concentrate and find the last ones ok and run up the hills all at the same time.

Saturday May 17, 2008 #

Event: Sun Coast Classic & WOC Selection Trials

Orienteering (Sprint) 18:16 [4]
shoes: VJ intergrator

Races are blurring into one a bit. But this race wasnt that bad except for the control after the spectator, which I went to the wrong rock, cos I thought it was an easy control and I saw tape there... did look at my map enough. Annoyed, but that always seems to be how I feel after every sprint race.

Orienteering (middle) 37:09 [4]
shoes: VJ intergrator

Started this race really well, and happy with the whole thing. I slowed down alot in the green hill at the end, but didnt really make any mistakes though I went the long way to few, but happy with how it went especially considering I did it all by myself.

running 30:00 [3]
shoes: VJ intergrator

Warms up and warm downs. Was still very sore on sunday morning despite my efforts to warm down and stretch on saturday.

Friday May 16, 2008 #

Orienteering 20:00 [2]
shoes: Asics orient

Walk and jog out at a map checking out the terrain for the weekend.

Thursday May 15, 2008 #

pilates (Jade) 15:00 [2]

Just the tummy stuff...

Wednesday May 14, 2008 #

running 48:00 [3]
shoes: Nike structure 10's

Classic red hill loop with Shan and Cath. Nice evening and very yummy dinner afterwards at jahengir!!

C • jahengir 2

Tuesday May 13, 2008 #

pilates (Jade) 25:00 [2]

i couldnt make myself lunge or squat today, the dvd is getting a bit boring....

C • The other one 2

Intervals 9:00 [4]
shoes: lime green Zoom's

3 x 3minutes with Miss Jones and ALJ around the lake.

running 30:57 [3]
shoes: lime green Zoom's

Warm up and warm down and breaks between ints.

Sunday May 11, 2008 #

running 1:33:33 [3]
shoes: Adidas

long run with ben. We went up into pennant hills park and around some really cool tracks, my fav was the one that contour around the spur and back. Fun and very warm!

Saturday May 10, 2008 #

Intervals 7:00 [4]
shoes: lime green Zoom's

7 X 1min from whale rock to big tree

1.01 (171), 2,19 rec
.57(178), 3,09 rec
1,02 (179), 2,32
1.00(180), 2.57
1.00(177) 3,06
.58(179) 3,19
.59 (178)

running 42:15 [3]
shoes: lime green Zoom's

warm up and warm down to and from whale rock with ben. and recoveries between.

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

i dont really know how long it took, but it was a while, though i definitely way better than I was. I would recommend fel as a swimming teacher to everyone!

Friday May 9, 2008 #

pilates (Jade) 30:00 [3]

Thursday May 8, 2008 #

Intervals 11:47 [4]
shoes: Asics orient

up hill orienteering intervals with al and jo
3.12
4.01 rec
3.02
3.21 rec
2.58
4.20 rec
2.35

Intervals 11:42 [3]
shoes: Asics orient

recovery between ints

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

Wednesday May 7, 2008 #

running 35:00 [3]
shoes: Adidas

Up Blackie around the loop track half way up and down again. Bored and tired.

Tuesday May 6, 2008 #

Intervals (bilbies) 15:00 [4]
shoes: lime green Zoom's

2 x 4 minutes
(179) (181)
1 x 5 minutes (179)
1 x 2 minuets (179)

90 sec recovery between each 4 minute, 2mins after 5 minute

running (warm up warm down) 32:32 [3]
shoes: lime green Zoom's

Good timing this week, jogged around for 10 minuteish then did a few run throughs with group to warm up. So no annoying stretching and more warm up that my 5 minute effort last time. I liked bilbies tonight.
10 minute jog, 1 min run throughs, 5 minute recovery between ints. 7.32 warm down.

Monday May 5, 2008 #

pilates (Jade) 30:00 [2]

Sunday May 4, 2008 #

Orienteering 32:00 [3]
shoes: VJ intergrator

Ben set a sprint course, it took me a very long time to run 2.8k. I ran messily even though I went to all the control sites yesterday. Managed to find 11 before 10 and also get very confused crossing the new fence line.

Orienteering 20:00 [3]

This includes warm ups, and bit of other orienteering at the end....

Saturday May 3, 2008 #

Orienteering (taping sites) 2:00:00 [2]
shoes: VJ intergrator

Ben and I went down to Cooma for the weekend, there is a nice new cafe down there, good sourdough toast. We taped all the site for the event thats on at badga next weekend, was good to be on a map and its a really fun part of the map.

Friday May 2, 2008 #

pilates (Jade) 35:00 [3]

Thursday May 1, 2008 #

Intervals (Orienteering intervals) 34:24 [4]
shoes: Asics orient

1st loop in aranda with Shan - 6.47
1,56 walk recovery
2nd loop in aranda with Shan- 9.00 (thats a bit of a long one...)
2,01 walk recovery
1t Black mountain loop - 4,21
1,23 recovery
2nd balck mountain loop - 4.31, except i skipped number 6, way to far up the hill for me...
1,23 recovery
3rd black mountain - 2.51, all down hill.

running (warm up warm down) 32:00 [3]

it took me 25.54 to run from my place to that start of intervals which is about 5 minutes longer than i thought, though i did stop to talk to Kerrin and Max and Mrs Dow on the way.... i missed the group but i found Shan.

Only about a 5 minute warm down, though it was up aranda hill.

Great training, thanks Heather and the McDonalds!

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