Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mace

In the 31 days ending May 31, 2010:

activity

time

miles

running

12:18:15

6.21

10.0

Orienteering

7:32:36

mtb

6:50:00

Intervals

4:30:59

pilates (Jade)

3:30:00

Total

34:41:50

6.21

10.0

3:00

0:00

» now

Monday May 31, 2010 #

mtb (Commute) 45:00 [3]

Very very slow ride in.

Sunday May 30, 2010 #

running (Metrogaine) 3:00:00 [3]
shoes: Nike Structure

Kye and I were out in the rain for 4 and a half hours. It was a 5 hour rogaine but at about 3hrs45 we started to get a bit misserable and decided to head home, glad we did because it took much longer to get back than I thought. I thought we ran heaps of it but fairly flat because we did a lot around kingston/parliamentary triangle/ lake bg. We did go to the top of red hill though. Home and recovered in time for eurovision :) good day despite being wet on the inside and outside of my rain coat.

Saturday May 29, 2010 #

Intervals (Hills) 7:00 [4]
shoes: NB 903's

4 x acejase hills in aranda. All single track and quite steep with a few logs to jump over.

All 1.45 as I stayed behind Jase and he ran consistently

running 38:00 [3]
shoes: NB 903's

Warm up warm down and in betweens. Very wet.

Friday May 28, 2010 #

mtb 50:00 [3]

pilates (Jade) 30:00 [3]

Thursday May 27, 2010 #

running (Warm up warm down) 22:00 [3]

Intervals 42:30 [3]
shoes: Pink DS trainer

pyramid session on ANU ovals at lunch. Equal distance recoveries.
0.31 1.02
0.44 1.33
0.46 1.27
1.14 2.20
1.52 2.59
2.36 3.49
2.38 3.42
1.57 3.14
1.16 2.34
0.46 1.46
0.46 1.48
0.31

Wednesday May 26, 2010 #

Orienteering 1:10:00 [3]
shoes: Inov8

Mt majura in the dark.

Tuesday May 25, 2010 #

running (Warm up warm down) 35:00 [3]
shoes: Pink DS trainer

Usual bilbies.

Intervals 25:00 [3]
shoes: Pink DS trainer

I deleted this from my watch... I did 5 x 800m going a lane further out on each. 200m recoveries. Heart still not in it - I think it might be time for a break from bilbies.

Monday May 24, 2010 #

pilates (Jade) 30:00 [3]

mtb (Commute) 45:00 [3]

Sunday May 23, 2010 #

Orienteering 1:35:00 [3]
shoes: Inov8

Long course at kowan. Dordled but wanted to do a long run anyway. Mistake at 7, very bad exit direction at 8.

Saturday May 22, 2010 #

Intervals (hills) 45:00 [3]
shoes: Pink DS trainer

Oh god..... I wish I had agreed to run with Fel. I can't believe I was thinking about going to run Mt Tennant today. I really really struggled to get myself out the door and the plan was to do short fast intervals on UC ovals but I am struggling with motivation alot at the moment and the idea of laps on a oval made me want to cry.

I ran via our apartment which is looking good and the guys were there working on it this morning. I went to BR and did four traditional bruce ridge hills. I took long recoveries and did a bit of walking in them. Times for hills are quite good though.

10.18 warm up

1.45, 1.03 down
0.30, 2.28down
1.45, 1.14
0.32, 2.36,
1.39, 1.23
0.32, 2.47
1.39, 1.32

13.37 warm down

C • good on ya 4

Friday May 21, 2010 #

pilates (Jade) 30:00 [3]

Thursday May 20, 2010 #

Intervals 27:32 [4]
shoes: Pink DS trainer

Bilbies - a bit of a complicted set tonight and Natalie the girl who hates running with me was there and I sat on her shoulder and she didnt run away this time - except maybe that was becuase the set was hard enough that I only stayed with her for 4 500's and then she was on her own anyway - she gets faster and I get slower.

8x 500m with alternating 100/200 rec then 3 x 200 with 100 rec.

2.01, 0.31rec
1.57, 1.02rec
1.55, 0.35
1.58, 1.06rec
2.08, 0.34
2.07, 1.15
2.45 that includes the recovery
1.59, 1.57

0.42, 0.47
0.42, 0.42
0.41,

running (warm up warm down) 35:00 [3]
shoes: Pink DS trainer

Full bilbies hoo-ha.

Wednesday May 19, 2010 #

running 1:10:00 [3]
shoes: Nike Structure

Longish run early in the morning. Good to get it done.

mtb (commute) 45:00 [3]

Tuesday May 18, 2010 #

running 35:00 [3]
shoes: Pink DS trainer

Bilbies - bit cold today one more jumper next week. Great to get home to Nacho's, they were awesome!

Intervals (Bilbies) 26:32 [4]
shoes: Pink DS trainer

5 x 1k with 200m recovery.

Everybody was there.

3.55, 1.21
4.07, 1.17
4.03, 1.34
4.11, 1.53
4.07,

Monday May 17, 2010 #

mtb (commute) 45:00 [3]

pilates (Jade) 30:00 [3]

Sunday May 16, 2010 #

Orienteering 1:10:00 [3]
shoes: Inov8

I'm possibly still to pissed to write about this race. Worked out it was going to be very weird day at 3, saw Rita there and she was just bashing around like I was then tried to keep going and pushed until 8 where I saw Jenny. We ran in on top of the cliff line and hit all the cliffs. I started to crack the shits here, I think the control was in the wrong spot, it was lower than the big cliff line, but its hard to tell when most of the cliffs aren't on the map because its to fuzzy to read. Fucked 9, 10 was between two highpoints that I couldn't see on my map and on the way to 11 I chucked a tanty. I was too angry to look at my map and humped around for a while and then found 11 and walked back to the finish.

C • Sounds like it was horrendo... 4

Saturday May 15, 2010 #

Orienteering (Sprint) 15:36 [3]
shoes: Nike Structure

Freaked out at the stairs at 3 but worked it out fairly quickly (the walls were on the otherside!) then very bad route choice to 4. Got it together again, and from there just a bit of a bad choice to 9 but probably not much in it.

Fun race, fun to be in Sydney.

Orienteering (Middle) 45:00 [3]
shoes: Inov8

Very nervous at the start and very frustrating run. Just wanted to run clean, but I don't think I ran any clean. I needed to use my compass at the start but just picked a line and ran which was not right but hit the huge cliff so hard to get it wrong from there. Needed to just pick a line and do it.

Biggest disaster was 5 and I'm not even sure what happened. Got better as I went but well and truly all over by 5.

running (warm up warm down) 40:00 [3]
shoes: Nike Structure

all the warm up and downs for the day

Thursday May 13, 2010 #

pilates (Jade) 30:00 [3]

Wednesday May 12, 2010 #

mtb (commute) 45:00 [3]

Tuesday May 11, 2010 #

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

Full bilbies show.

Intervals 21:00 [4]
shoes: Pink DS trainer

Short bilbies whistle set. 4 x 3minutes with 90sec recovery. 2 x 1minute with 30sec recovery. Cold.

Monday May 10, 2010 #

mtb (commute) 45:00 [3]

Sunday May 9, 2010 #

running 43:15 [4] 10.0 km (4:20 / km)
shoes: Pink DS trainer

Mother's Day classic, slower than last year. Very annoying time, I didn't really have anyone to run with and felt like I had no go when I wanted it. Was worried about my foot hurting but it was numb for the first few k and then thawed out and felt ok.

4.03, 3.47 (pressed about 5 sec early and this k is short), 4.24 (didn't feel like i slowed that much and was definately catching those in front), 4.13, (I was just under 21 at half way) 9.01 (struggled in 6th k), 4.09, 4.38, 4.30, 4.25.

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

Saturday May 8, 2010 #

Orienteering 35:00 [3]
shoes: Nike Structure

Orienteering at campbell park. Felt a bit shit, just cruised around. Perfect day!

Friday May 7, 2010 #

pilates (Jade) 30:00 [3]

Thursday May 6, 2010 #

Intervals 51:25 [3]
shoes: Pink DS trainer

12.06 warm up
8 x split level hills after work. I was thinking something was wrong as I was dodging more trees than I remember and on the third I realised I was zag zigging rather than doing them the in traditional zig zag direction. Very dark on the last.

1.19 , 1.40 down
1.24, 1.37
1.22, 1.44
1.23, 1.38
1.18, 1.43
1.17, 1.41
1.14, 1.47
1.13, should have gone harder at the start.

16.50 warm down

Wednesday May 5, 2010 #

mtb (commute) 45:00 [3]

Orienteering 1:30:00 [3]
shoes: Inov8

Warm up warm down and 5 intervals at Bruce Ridge in the dark. Did not find #14, crazy I ran around for ages of the top of the hill, up from the track. never found it. I am going to collect it so I have to find the reflector at some stage.

Tuesday May 4, 2010 #

running (warm up warm down) 25:00 [3]
shoes: Nike Structure

Raining today so a few less stretches in the warm up. This streamlined things a bit.

Intervals 25:00 [4]
shoes: Pink DS trainer

Heckled Jose and Phoebe out of the car and Sanders and Devil were there. And 3 others. Gary pointed out that the orienteers made a good appearance when the weather turned to shit. I wanted to know how all the other runs so fast if they don't train when it rains.
5 x big laps of dickson ovals
3.51 0.59
3.58 1.05
4.03 1.10
4.04 1.29
4.06

Monday May 3, 2010 #

pilates (Jade) 30:00 [3]

mtb (Commute) 45:00 [3]

Sunday May 2, 2010 #

running 1:30:00 [3]

Long run from home up black mountain. Top oh black mountain was above the cloud so you couldn't see belconnen just the top of the brindabellas. You could definately hear all the cars.

Saturday May 1, 2010 #

running 1:15:00 [3]
shoes: Nike Structure

warm up, running between and Radford at the end because I was so stuffed I couldn't run hard and I got lost anyway.

Orienteering 15:42 [4]
shoes: Nike Structure

UC sprint course set by Grant, I think I know this map a bit too well but still have to make decisions quickly so I think it was really good training.

Orienteering 16:18 [4]
shoes: Nike Structure

CIT Sprint set by Grant - some serious base shaking the ground at the start. Should have been easier than UC but fatigue really messes with my head and some good route choice had me hesitating more than I should have been.

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