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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Goobs

In the 28 days ending Feb 28, 2011:

activity # timemileskm+m
  bike riding7 12:21:56 212.3 341.67
  running12 10:28:57 45.16 72.67 2043
  orienteering5 2:01:14 13.4(9:03) 21.57(5:37)
  terrain run1 1:20:00 9.94(8:03) 16.0(5:00)
  Total21 26:12:07 280.8 451.91 2043
  [1-5]21 25:52:07

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Sunday Feb 27, 2011 #

6 AM

bike riding 2:31:04 [3] 75.0 km (2:01 / km)

me and alex were our front of the pack the whole way and there was a really strong headwind but still had a nice average. was getting better with spinning but i need some new knicks, my butt is killing me...thank god theres BUTT KREAM!
5 PM

running 45:00 [5] 10.0 km (4:30 / km)

kangaroo point loops with pushups and chinups all over the join with alot of hillsprints and massive stairs...holy shit my legs are so dead...think the loops were about 1.4k and we did 7 so pretty happy :)

Saturday Feb 26, 2011 #

terrain run hills 1:20:00 [4] 16.0 km (5:00 / km)

nice run around gap with rick riding the new 29er...sooo sick bike. to bad i couldnt ride it :( ohh well...

had nice run. knee was starting to get abit sore towards the end and my calves have been so sore latly but i dunno why :(

i think the loop we did was about 16k but not too sure. it had alot of hills but!

Friday Feb 25, 2011 #

6 PM

running 58:36 [4]

steady run. knee is having abit of pains so just took it easy. finally on holidays for a week

Thursday Feb 24, 2011 #

11 AM

orienteering race 22:30 [5] 6.0 km (3:45 / km)

had a great run. was alot of street abit abit of grass which was abit wet and muddy from all the floods but was still a great run. just got a little slower at the end because of the lack of my breaky but was feeling great till then

Wednesday Feb 23, 2011 #

running 1:00:00 [5] 8.0 km (7:30 / km)

4x2k intervals with a go on the 11min.
got a sore butt now but been stretching and is feeling alot better

1. 7:02
2. 7:04
3. 7:03
4. 6:59

Sunday Feb 20, 2011 #

6 AM

bike riding 1:58:27 [3] 61.0 km (1:57 / km)

Saturday Feb 19, 2011 #

4 PM

orienteering race 19:20 [5] 3.1 km (6:14 / km)

had a great race..MP but still had a fast race. lost about 20 seconds at the start and even about 40 seconds at the last control, it was just when i was in the circle in both of them i messed up. control from and route choice i thought today was probably the best i have ever felt with sprints anyways. i never do any good at sprints so iam quit happy even though i MP

running warm up/down 25:00 [1]

Thursday Feb 17, 2011 #

orienteering race 28:45 [5] 5.4 km (5:19 / km)

stockyard creek. focused on bearings :) took it nice and smooth and felt great

running warm up/down 25:00 [3]

Wednesday Feb 16, 2011 #

running 40:00 [5] 6.0 km (6:40 / km)

3x2k intervals on the 11th minute

1 - 7:28
2 - 7:25
3 - 7:42

last 1 was just shiiiiiit

Tuesday Feb 15, 2011 #

6 AM

running (LOW INTENSITY) 46:37 [3] 8.67 km (5:23 / km) +189m 4:51 / km
ahr:149 max:178

nice early low intensity run, felt really shitty and tight to start off with, body was losening up so just stuck to a really nice easy pace. got a pretty shitty blister on my toe but :(

Monday Feb 14, 2011 #

5 AM

bike riding 1:18:00 [3] 41.0 km (1:54 / km)

pretty average ride...just aimed for 1hr of easy spinning. was pretty good. had a fair it of hills goin out but when coming back from samford it was really fast. new bike is feeling amazing still :)
6 PM

running intervals 20:00 [5] 4.0 km (5:00 / km)

did 10x400m with starting the next interval on the second minute. on average did about a 75 second lap so got about a 45 second recovery. ankle felt great today but quads were a little tight from the ride but still pushed as hard as i could.

1 - 76
2 - 75
3 - 75
4 - 74
5 - 72

full 2minute recovery

6 - 75
7 - 76
8 - 75
9 - 80 (felt like shit)
10 - 72

running warm up/down 20:00 [2]

Sunday Feb 13, 2011 #

6 AM

bike riding 3:52:00 [3] 102.0 km (2:16 / km)

started off with a 20k out to the start of the loop. then we did 7 laps of a 9k loop and did easy hard easy hard. easy laps averaged about 25kph then on the hards averaged between 35-37kph. then ride home after orienteering.

Saturday Feb 12, 2011 #

bike riding (SPRINGFIELD ) 1:37:34 [5] 52.0 km (1:53 / km)

FUCKING AMAZING!!! PB on the springfield loop with the new bike. i felt so great and so fast!

Thursday Feb 10, 2011 #

orienteering 21:33 [2] 3.07 km (7:01 / km)

just bumed around cuz my ankle still hurts...i felt pretty good with my nav but. no mistakes just super slow. i tried to focus on my control flow which went really well. i was coming in reading my number and going out noing atleast the next 40m ahead of me which wasnt just a bearing. trying like a track or a rock or somthing. went good, just hope my ankle gets better

Wednesday Feb 9, 2011 #

bike riding 19:51 [3] 10.67 km (1:52 / km)

was doing so good! i was on a PB for this loop and i think i was only like 30seconds off alexs time who has the record but then got out bout halfway and got a flat again! WTF! so over flats

running 40:00 [3]

wanted just a nice run to loosen up my legs for orienteering tomorow, but no i had to roll my ankle..iam over doing ankles there fucked, everythings just fucked right now...im thinking bout just giving up on some of my dreams..

Tuesday Feb 8, 2011 #

bike riding 45:00 [3]

just a little ride on the new bike to loosen up my legs...got my 1st flat on the new bike :(

Monday Feb 7, 2011 #

Note

got my new training program from the lorenzo today so cant wait to start the training :) just went for a masage and a stretch today and really made me feel so much better.

Sunday Feb 6, 2011 #

8 AM

running race (Mt Glorious Trail Run) 3:17:52 [5] 33.0 km (6:00 / km) +1800m 4:43 / km

i cant believe i even finished that...so much climbing omg! the first 8k of the race i felt pretty good did it in 29mins so was happy with that but then we had to come up glorious which i did pretty good the 1st time going up in 38mins..then going on the second loop i just eat shit...i was dehydrating and cramping and just felt like giving up.thats were my pace just went to shit. i stopped at the 24k checkpoint for about 15-20mins just trying to get some salt into my body cuz i new i would cramp up that hill if i didnt...pretty good i got all the way to the last 2k until i cramped in my calf OUCH! and was so anoying haha right near the top of glorious the second time they had the song.."its a long way to the top if you wanna rock and rolll"

iam just so impressed with myself i finished.

Wednesday Feb 2, 2011 #

orienteering 29:06 [4] 4.0 km (7:17 / km)

was a pretty good start for the night O....this was my second night O ever so was pretty happy in how i did. didnt make many mistakes only to number 3 i couldnt mind a track cuz everything looked like a track at night haha

also at number 9 my light came out of the battery..took me a little while to put it back in since i couldnt see what i was doing haha but was good fun course

running warm up/down 20:00 [1]

Tuesday Feb 1, 2011 #

running 10:52 [3] 3.0 km (3:37 / km) +54m 3:19 / km

so shit. was late and felt like crap the whole way.

running warm up/down 20:00 [0]

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