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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mace

In the 31 days ending Aug 31, 2009:

activity # timemileskm+m
  running17 10:34:02
  gym12 9:45:00
  mtb9 7:38:00
  XC2 4:50:00
  Intervals5 4:47:56
  pilates (Jade)7 3:30:00
  Orienteering3 3:20:51 6.21 10.0
  Total30 44:25:49 6.21 10.0

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Monday Aug 31, 2009 #

running 30:00 [3]

Sunday Aug 30, 2009 #

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

Orienteering 1:27:26 [3] 10.0 km (8:45 / km)
shoes: VJ intergrator

NSW long champs at burngoogee near wagga. Really fun granite terrain and ran much better today than yesterday. Made a mitake at 11 when I thought I should run a bit faster becuase I was getting close to the end, too far right. Then another big one when I caught Fel at 15, way way way to high and south. Foot made it through the weekend no worries, hope its just as happy tomorrow.

Saturday Aug 29, 2009 #

Event: NSW Middle and Long Distance Champs
 

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

Orienteering 53:25 [3]
shoes: VJ intergrator

Middle at burngoogee. Steepish granite terrain. Couldnt oirenteer today. So messy in the circle and #9 was a disaster and it was only about 2k's into the course :( tough running around the side of the hills.

Friday Aug 28, 2009 #

gym (RPM) 1:00:00 [3]

pilates (Jade) 30:00 [3]

Thursday Aug 27, 2009 #

Intervals 1:00:00 [3]
shoes: DS trainer

300's set at UC ovals. tough and I didn't feel as energetic as last week. every second one is uphillish.
14.28 w/u
1.10 (169) 0.34rec
1.16 (175) 0.35
1.13 (175) 0.38
1.15 (177)
2.47 recovery
1.15 (174) 0.34
1.17 (176) 0.38
1.13 (177) 0.41
1.16 (179)
3.02 recovery then 200's
0.52 (171) 0.48
0.53 (176) 0.47
0.51 (175) 0.49
0.53 (177)

20minute warm down

Wednesday Aug 26, 2009 #

mtb 45:00 [3]

Riding to and from the castle for some very yummy pizza. We took the scenic route both ways but only did it deliberately on the way home.

running 30:00 [3]
shoes: Nike Stucture

UC ovals

Tuesday Aug 25, 2009 #

gym (RPM) 1:00:00 [3]

lunch time at ANU. I ran there from work.

Intervals (Bilbies) 1:00:00 [3]
shoes: Nike Stucture

21.27 warm up including bilbies drills

3 x 800; 3 x600m, 2 x 400m with Sanders and Fel for company. And a new girl who's name I forget but who is a member of a London Orienteering Club.

3.10 (176) 0.44rec
3.16 (174) 0.48 rec
3.20 (175) 1.39 rec
my times should have been the other way around
2.29 (172) 1.20rec (200m)
2.28 (163) 1.24
2.28 (163) 1.24

1.40 (175) 1.04rec
1.32

10.51 warm down and clearly my HR monitor is not working.

Monday Aug 24, 2009 #

mtb 1:03:00 [3]

BR in BR with BR
C • WTF? 4

gym (RPM) 45:00 [3]

Sunday Aug 23, 2009 #

running 30:00 [3]
shoes: Nike Stucture

UC ovals.

pilates (Jade) 30:00 [3]

Saturday Aug 22, 2009 #

running (pool running) 51:00 [3]
shoes: Nike Stucture

pool interval session.

running 30:00 [3]
shoes: Asics trail

Collect controls from Saturday orienteering and then did a few laps of the grassy areas around yarralumla.

Friday Aug 21, 2009 #

pilates (Jade) 30:00 [3]

gym (RPM) 50:00 [3]

Thursday Aug 20, 2009 #

gym (RPM) 45:00 [3]

Morning RPM at ANU. Fun.

Intervals 1:06:00 [3]
shoes: Nike Stucture

100-600m pyramid at UC ovals with the Pluvers. I made up the distance to what I think is about right. Felt really good, fun to be out there doing it.
14 minutes warm up
100m 0.23 (158) 0.54e
150m 0.36 (160) 1.10e
200m 0.52 (170) 1.43e
300m 1.11 (174) 2.24e
400m 1.31 (169) 3.03e
600m 2.25 (177) 4.10e
600m 2.20 (175) 4.03e
400m 1.28 (179) 3.01e
300m 1.06 (174) 2.26e
200m 0.47 (172) 2.02e
150m 0.29 (168) 1.27e
100m 0.18 (179)

12 warm down


I really didnt want to run for this long....

Wednesday Aug 19, 2009 #

mtb 55:00 [3]

around bruce ridge with ben in the dark. My balance is definately worse at night.

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

DId a few laps of the stromlo course with 30 minutes tempo in the middle. did my laps in 11.24 11.35 and the just did 7 minutes more for my tempo. Lots of construction going on at stromlo.

Tuesday Aug 18, 2009 #

Intervals 59:50 [3]
shoes: DS trainer

10 minutes of jogging then 10 minutes of drills.

2 x 1k in the second lane
4.03 (175) 200m rec 1.18
4.07 (183) 1.20

5 x 300m these hurt
1.09 (180) .31 rec
1.11 (180) .27
1.13 (167) maybe my HR monitor is getting old and flacky.. .28
1.13 (175) .32
1.11 (179) 3.15 recovery

1 x 1k
4.10 (166?????)

13.27 warm down.

Was fun to back a bilbies, foot felt good, good to have company training, Fel was there doing 6 x 1k.

Monday Aug 17, 2009 #

gym (RPM) 45:00 [3]

pilates (Jade) 30:00 [3]

Sunday Aug 16, 2009 #

mtb 1:00:00 [3]

lazy day.....

Saturday Aug 15, 2009 #

running 1:00:00 [3]

mostly in Bruce ridge, finished with a lap of uc ovals.

Friday Aug 14, 2009 #

running 30:00 [3]

Uc ovals

pilates (Jade) 30:00 [3]

Thursday Aug 13, 2009 #

Intervals (zigzag hills) 42:06 [3]
shoes: Nike Stucture

lunch time split level/zigzag hills near the museum.

Felt a bit unco running, but beautiful day.

10.25 warm up

1.19 up 1.43 down
1.17 1.44
1.20 1.44
1.19 1.46
1.19 1.48
1.21 1.48
1.13 2.03
1.13

8.36 warm down

Wednesday Aug 12, 2009 #

mtb 40:00 [3]

I think my riding to work days are over. I cant take it, I nearly have a heart attack every time I see a maggie. I didn't even come close to getting swooped today but one warned me a few times outside cafe momo (swooped but didnt hit me) on sunday so now I cant ride.

gym (Rpm) 45:00 [3]

Tuesday Aug 11, 2009 #

running 30:00 [3]

night time jog with ben around UC ovals, quite peaceful at 9pm.

Sunday Aug 9, 2009 #

Orienteering 1:00:00 [3]

Ran around Kowen forest for a while. Couldn't orienteer at all and worried about my foot a lot. Downhill hurts.

Saturday Aug 8, 2009 #

running 27:23 [3]
shoes: Nike Stucture

morning run around UC ovals, tired and bored.

mtb 1:15:00 [3]

did 2 reps of blackie. Lots of people riding up and down today, I did 16.50 for both of them even though I felt like I was really trying very hard on the second.

Friday Aug 7, 2009 #

running 36:39 [3]
shoes: Asics trail

Around ANU and not just on the ovals.

mtb (commute) 40:00 [3]

gym (RPM) 45:00 [3]

Really cool RPM class at ANU, we even had the tour on the big screen to race against them.

pilates (Jade) 30:00 [3]

Thursday Aug 6, 2009 #

gym (RPM) 45:00 [3]

Morning RPM at ANU.

running 39:00 [3]

I went to Dickson ovals and did a warm up with Fel and Jules. Then I did 2 x 8 minutes, felt very slow and very tired. Legs are sore. Then a warm down. Fel did bilbies.

Wednesday Aug 5, 2009 #

gym (RPM) 45:00 [3]

mtb (commute) 40:00 [3]

running (pool running) 55:00 [3]

Usual pool ints session execept I only did 4 reps not 6 because my legs hurt too much.

Tuesday Aug 4, 2009 #

pilates (Jade) 30:00 [3]

running 30:00 [3]

half on ovals at ANU half not.
C • City 2 Surf 4

gym (RPM) 55:00 [3]

Crazy instructor

Monday Aug 3, 2009 #

mtb (commute) 40:00 [3]

gym (RPM) 45:00 [3]

running 30:00 [3]

Run around UC ovals with Ben.

Sunday Aug 2, 2009 #

running 30:00 [3]

Around UC ovals.

XC (Skiing!) 3:00:00 [3]

Long day at Perisher. Very windy and I really stuggled on the ungroomed trails. Would have been even worse on the skating ski's I had yesterday. We went up the road towards Charlotte Pass and then cut back across to the XC trails. We finished with a 5k loop of the groomed trails from the nordic hut and it felt like we were flying.
C • XC skiing 4

Saturday Aug 1, 2009 #

XC (Skiing!) 1:50:00 [3]

Ben and I went up to Perisher for the weekend. I was not much fun today though. I let Ben talk me into skating ski's, my arms were dead in 5 minutes and the movement hurt my foot. I took my ski's off and walk a fair bit.

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