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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: devil

In the 7 days ending Jun 2, 2012:

activity # timemileskm+m
  Running4 3:54:40 27.64(8:29) 44.49(5:16) 389
  Orienteering1 1:33:14 8.09(11:32) 13.02(7:10) 459
  Unspecified1 1:00:00
  Bilbys warm up1 22:25 1.32(16:58) 2.13(10:32)
  Total6 6:50:19 37.05 59.63 848
  [1-5]6 6:35:10

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Saturday Jun 2, 2012 #

Unspecified 1:00:00 [3]
shoes: Kayano 17

Some of the girls from the bilbys recruited me into a team for a crazy obstacle race, this was the first training session at kambah park. Lucky it was raining so there weren't any kids there. A bit of running and then climbing on various things and getting out of the halfpipe. We went down the slide which was a bit fast and sent us careering off the end.
10 AM

Orienteering 1:33:14 [3] 13.02 km (7:10 / km) +459m 6:05 / km
shoes: brooks cascadia

O training on hackett hill and campbell park with lizzie. Wasn't such a bad day to do this as it was a bit rainy to ride this morning, but good to get out running. We started by doing most of my dodgy corridor exercise for the blue lightning squad from a few weeks ago - all the tapes were still there. Then we headed into campbell park where lizzie had set a middle course with splitting and butterfly loops, but disappointingly it wasn't full SI although most of the controls had tapes on them. Nice course with some tricky bits, lizzie was much quicker than me in the second half going back up the hill. On the way back we went back round my courses and collected the tapes for a bit of extra terrain running.

Thursday May 31, 2012 #

6 PM

Running warm up/down 8:05 [0] 1.56 km (5:11 / km) +13m 4:58 / km
shoes: X-talon 190

Warmup run to the start

Running intervals 35:06 [4] 8.76 km (4:00 / km) +120m 3:45 / km
shoes: X-talon 190

Bilbys intervals at bruce ridge this week, with bike paths as the interval. Did 10 of them, moving a lot better than on tuesday. Warmed into this set quite nicely and picked it up a bit in the back half
Splits: 1.31, 1.32, 1.31, 1.31, 1.30, 1.29, 1.29, 1.27, 1.28, 1.26

Running 8:24 [3] 1.58 km (5:19 / km) +25m 4:56 / km
shoes: X-talon 190

Warm down run back to the AIS

Wednesday May 30, 2012 #

6 PM

Running 51:39 [3] 7.5 km (6:53 / km) +229m 5:59 / km
shoes: X-talon 190

WNT run with grantm and sanders. Felt quite tired at the start and didn't really get going that well. Round the AJMT but then I led us up a steep track to the road and onto the circumcision track. Good to get out for a run, think it needs soup afterwards!

Tuesday May 29, 2012 #

6 PM

Bilbys warm up warm up/down 22:25 [2] 2.13 km (10:32 / km)
shoes: X-talon 190

Usual stuff, the speedy geese were running with us too

Running intervals 33:01 [4] 8.95 km (3:41 / km) +2m 3:41 / km
shoes: X-talon 190

Intervals ...... 5x 1k(200), 5x 400(100). This seemed a bit slow, but I was running in lane 2, so that must add a bit of distance. By the time I got to the 400s I didn't have much left to make them a bit faster.
Splits: 3.33, 3.29, 3.29, 3.32, 3.32, 84, 81, 83, 84, 85

Running 7:04 [0] 1.14 km (6:12 / km)
shoes: X-talon 190

Big lap warm down, started to get cold after that.

Monday May 28, 2012 #

Note
(rest day)

Had to go on a harassment and bullying course this morning, so didn't get out for a lunchtime run. But did get time to enter the GC half and book flights for the trip up there with acejase - should be good apart from the 6am start time for the half

Sunday May 27, 2012 #

Running long 1:31:21 [3] 15.0 km (6:05 / km)
shoes: Inov8 terrafly 315 gtx

Cockies long run, which was nearly a boys run with grant, grantm, acejase, robw and swissmiss. To the pines first, then onto an old track that jase had found, and then through the terrain to the top of majura. After that it was ainslie, where grant and I put in a solid surge to the summit. It was looking like I wouldn't make 90 mins so I did a solo extension over hackett hill.
Delicate marx afterwards where rob entertained us with some cracker stories from a road trip to mildura

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