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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: devil

In the 7 days ending Feb 4, 2012:

activity # timemileskm+m
  Cycling1 5:00:00 83.89(3:35) 135.0(2:13)
  Running4 4:08:11 28.79(8:37) 46.34(5:21)
  Mountain bike2 1:15:00
  Orienteering1 41:31 3.8(10:55) 6.12(6:47) 269
  Bilbys warm up1 27:53 1.8(15:32) 2.89(9:39)
  Total7 11:32:35 118.28 190.35 269

» now

Saturday Feb 4, 2012 #

7 AM

Cycling long 5:00:00 [3] 135.0 km (2:13 / km)

A bit of a repeat of last week with a ride to corin dam. All of the group who made it to the dam last week were there plus gary and aaron. Some of the group turned after 40km leaving just 6 of us heading up the road to corin. The cloud started to clear by the time we got there and it started to warm up a bit. Then down to the dam and my legs started to come good on the climb back out. Gary and aaron got on the front once we got into tuggo and kept up a good pace back to town. It was definitely faster than last week. Sfoglia for a late breakfast of pancakes. As a result of some convoluted coffee mix-ups I ended up with a soy cappucino - somehow the taste got worse as I drank it. Back home then straight to the pie shop.
2 PM


Went to the runners shop where candyman sold me a pair of lunar racers. I think these will be 6ft shoes, but need to run a few times in them first to make sure. The shop was packed, so clearly not everyone is buying off wiggle.

Friday Feb 3, 2012 #

6 PM

Running 48:00 [3] 8.4 km (5:43 / km)
shoes: Inov8 terrafly 315 gtx

I gave up waiting for the rain to stop and headed out onto the ridge for a recovery run. Plenty of single track, but got completely soaked on an overgrown bit behind the old youth hostel. Just one mtb out there and he looked pretty muddied up. The terraflys were good in the wet - definitely a day for goretex shoes.

Thursday Feb 2, 2012 #

6 PM

Running warm up/down 11:27 [3] 1.5 km (7:38 / km)
shoes: Kayano 17

A bit of a damp thursday evening for bilbys secret intervals. Good group with nat, jonno, jack and rhiannon there.

Running intervals 22:34 [3] 5.4 km (4:11 / km)
shoes: Kayano 17

Intervals along a fire trail on bruce ridge - the one that runs parallel to the bike path on the bruce side of the ridge. The ints were about 670 m apart from the first on which was shorter until gary moved the cone. They alternated downhill and uphill, with a good little pinch at the end of the up.
Splits for the efforts:
I managed to keep up with jack for 6 efforts so decided it was a speed session so stopped there - planning a fairly high volume weekend so didn't want to start it with trashed legs.

Running warm up/down 21:49 [3] 3.3 km (6:37 / km)
shoes: Kayano 17

Quite a long warm down while everyone finished off their intervals then another 10 minutes back to the AIS

Wednesday Feb 1, 2012 #

6 PM

Orienteering race 41:31 [4] 6.12 km (6:47 / km) +269m 5:34 / km
shoes: brooks cascadia

Summer series at remembrance park. This was the best summer series course orienteering-wise this season making good use of the area. I made a few mistakes which slowed me down a bit plus I climbed a fair way up the hill to go straight on the long leg (I knew this wasn't the best thing at the start of the leg but went for it anyway). Enjoyed the bit from 8 to the last. Lizzie went flying past as I was going to the finish and had gained a couple of minutes on me - looks like the theme of the week is getting overtaken by girls (not that there's anything wrong with that marymac).

Mountain bike 30:00 [3]

Ride to the start then back home along the base of ainslie with lizzie - nearly hit my head going through the stormwater drain under majura avenue.

Tuesday Jan 31, 2012 #

6 PM

Bilbys warm up 27:53 [3] 2.89 km (9:39 / km)
shoes: Kayano 17

A busy night at bilbys again, the usual suspects were there plus rohan hyslop. Joshyb was down in the corner of the ovals - looked like he was doing some serious stretching

Running intervals 39:22 [3] 10.01 km (3:56 / km)
shoes: Kayano 17

Extra long set of 7x 800(200), 5x 400 (100). It was quite a solid set, just slowed a bit on the last 800. The last 400 was actually a 500 as I lost track of where it was supposed to finish.
2.57 54
2.57 59
2.59 65
2.58 69
2.57 70
3.00 71
3.04 75
1.27 42
1.27 35
1.28 40
1.28 37

Running warm up/down 6:21 [3] 1.09 km (5:50 / km)
shoes: Kayano 17

warm down lap, should probably have done two, but it suddenly got cold

Monday Jan 30, 2012 #

6 PM

Mountain bike (HFW) 45:00 [3]

Through the ridges, I was very slow and got overtaken by a group of girls

Sunday Jan 29, 2012 #

Running long (Cockies long run) 1:38:38 [3] 16.64 km (5:56 / km)
shoes: Kayano 17

A small group today of grantm, lizzie and lazydave with marymac on a parallel run. Up majura first, which was quite steady with lizzie taking up acejase's voight position up the triple tri track. Once my legs were warm they didn't feel too bad on the climb, but there was not much chance of a big surge. We headed down to the pines and over-indulged in the shady single tracks, somewhere in here grantm dropped off but we were expecting to see him at hackett hill after one of his shortcuts. Up the tricky track to try and get as much shade as possible and a welcome drink on top of ainslie. Lazydave turned back at the top of the tt. We ran into grantm again doing some determined climbing as we were on the way down ainslie. It was getting fairly warm so i was happy to finish. Deli marx for breakfast which was busy but conveniently had a table waiting for us. A lot of the bacon and egg non-sleepers were ordered which were worth the slightly long wait.

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