Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mace

In the 31 days ending Dec 31, 2009:

activity

time

miles

running

24:21:00

mtb

13:40:00

pilates (Jade)

3:00:00

Intervals

1:50:00

Orienteering

1:45:00

swimming

1:30:00

1.49

(1:00:21)

2.4

(37:30)

22:06

3.11

(7:07)

5.0

(4:25)

Total

46:28:06

4.6

7.4

6:00

0:00

» now

Thursday Dec 31, 2009 #

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

I ran by myself from near Gore Hut. I ran out along ski poles, across the soft tundra which was very fun for 20minutes to an aquaduck. Did 2 x 10 minutes with 2 minutes walk recovery along the aquaduck and then back along the ski poles to the car. I wanted to do 1 x 20minutes but I was so stuffed I cut it in half. Beautiful flowers.

mtb 10:00 [3]

Annoying annoying ride. I couldn't get my peddle on properly and spent ages trying to do, in the end it was only half in but I started riding anyway, made it only a couple of k's up the road and it fell out. I tried to put it back but couldn't, and Robbie and Kath also tried (they were running past). I rode with just one leg/jogged/got pushed a bit back to the accommodation. I think I need new cranks.

Wednesday Dec 30, 2009 #

running 2:20:00 [3]
shoes: Asics trail

Long run from Falls with Fel, Rachel, Shan, Mel and Murray. Out to pretty valley around a bit, across the road (Mel and Muzza stopped at the road), down to aquaduck and along it until langfords gap where Rachel and I got a lift back to Falls.

Tuesday Dec 29, 2009 #

running 1:15:00 [3]
shoes: DS trainer

Falls Creek day 2 - we went and did 1k reps with all the runners that are up here at the moment, I think about 100 people. Faster than normal out, about 5k, 24.49 warm up. 4 x 1k with only 1 minutes recovery which is not very much. Last one I only really tired for last half, slack. 4.16; 1.00; 4.10; 0.58; 4.36; 1.00; 4.43. Last two are crap now that i have checked it. felt ok. Then warm down back the same way, 29.10. Good fun, flat and beautiful scenery.

running 30:00 [3]

Quick jog, sore foot.

Monday Dec 28, 2009 #

running 40:00 [3]
shoes: Peagus

Drove up to falls creek and went for a jog along the aquaduck with Fel and Rachael.

Sunday Dec 27, 2009 #

running 50:00 [3]
shoes: Peagus

Mt macedon again.

Saturday Dec 26, 2009 #

running 1:20:00 [3]
shoes: Peagus

Bullengarook tracks.

Friday Dec 25, 2009 #

running 1:02:00 [3]
shoes: DS trainer

Around mt macedon with the family. Max dominated.

Thursday Dec 24, 2009 #

pilates (Jade) 30:00 [3]

running 1:04:00 [3]
shoes: DS trainer

Grosan hill - behind hospital -single track in br - Oconnor ridge - through ais to home. 20 minutes tempo in the middle.

Wednesday Dec 23, 2009 #

running 1:30:00 [3]
shoes: Peagus

Long run with ben, looking very dry around the ridges. Did a lap of nth lyneham but didn't see jose out there doing his run for the day.

mtb 50:00 [3]

This is going to be so much easier once I get some slicks for Christmas.

Tuesday Dec 22, 2009 #

mtb (Commute) 50:00 [3]

Intervals 33:00 [3]
shoes: DS trainer

3 x 9 minute along the usual trails in Bruce ridge. Felt better than last week.

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

running 26:00 [3]
shoes: NB 903's

evening jog around the ovals.

Monday Dec 21, 2009 #

running 30:00 [3]
shoes: NB 903's

On the soft green grass at uc ovals.

mtb (Commute) 50:00 [3]

pilates (Jade) 30:00 [3]

Sunday Dec 20, 2009 #

running 1:20:00 [3]
shoes: DS trainer

Collecting some controls in the forest around batemans bay. Technically we were rogaining but I was doing the nanigating and the map made sence and I found the controls which doesn't usually happen when I go rogaining. Out for hours only running for 80 minutes according to bens watch.

Saturday Dec 19, 2009 #

running 30:00 [3]
shoes: DS trainer

Short evening jog with ben to warm up for swimming in the surf.

running 1:23:00 [3]
shoes: Peagus

Longish morning run around broulee. Ben was on his bike. Along the broulee north beach to broulee beach up the river at the inlet to the nice grass paddocks and forest around a bit and back. The whole beach was a sand trap and ben only fell off once.

Friday Dec 18, 2009 #

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

Thursday Dec 17, 2009 #

pilates (Jade) 30:00 [3]

running 48:00 [3]
shoes: DS trainer

At lunchtime, 35 in the sun around the lake. I warmed up from work to commonwealth ave bridge, about 5 minutes, then did bridge to bridge tempo 21.30 then was totally boiling so had a rest for a while before warm down. I jogged around stage 88 find heaps of taps but all missing handles so you couldn't turn them on. Then, like a miracle, I found a tap. Had a drink and kept jogging to find sprinkers around the next corner. Priceless. Anyway wanted to do an hour but couldn't take it for that long.

C • desperate times, desperate measures? 7

Wednesday Dec 16, 2009 #

running 45:00 [3]
shoes: NB 903's

Orienteering 30:00 [3]
shoes: Asics trail

Tuesday Dec 15, 2009 #

Intervals 28:00 [3]
shoes: DS trainer

3 x 8 minutes in Bruce ridge. Last one was slower, legs tired and heavy this morning.

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

Crawled home.

Monday Dec 14, 2009 #

running 30:00 [3]
shoes: DS trainer

Morning jog with Ben. I was still very asleep.

pilates (Jade) 30:00 [3]

mtb (commute) 50:00 [3]

Sunday Dec 13, 2009 #

running 2:40:00 [3]
shoes: Peagus

Cockies Christmas run complete with lollies and cordial at the top Majura, Ainslie, Blackie.

I was slow going up blackie but otherwise fun run. We went the shortest ways to everything and I was glad.

Friday Dec 11, 2009 #

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

Thursday Dec 10, 2009 #

Intervals 25:00 [3]
shoes: DS trainer

4 x museum ints the uphill way.
4.21; 4.26; 4.19; 4.20. 2 minutes recovery. Suprisingly consistent for me.

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

Wednesday Dec 9, 2009 #

mtb (Commute) 50:00 [3]

3 days in a row!

pilates (Jade) 30:00 [3]

Tuesday Dec 8, 2009 #

mtb (Commute) 50:00 [3]

Monday Dec 7, 2009 #

mtb (Commute) 50:00 [3]

Very tired and sore on the way in but much better on the way home.

Sunday Dec 6, 2009 #

mtb (Urban polaris) 6:00:00 [3]

Fun day out with Fel. Did some hard core mtb in majura which was definately not the fastest way to go. Had lunch at hall shops very good apples. went to Mt Rogers, top of black mt and climb the stairs to the top, Fel swam in the lake, went bowling. And a massage at the end!

C • top ride 1