Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Goobs

In the 29 days ending Feb 29, 2012:

activity # timemileskm+m
  running8 8:18:52 25.41 40.9
  orienteering5 3:09:45 12.97 20.87
  Walking1 30:00
  Total14 11:58:37 38.38 61.77

» now

Sunday Feb 26, 2012 #



Sunday Feb 19, 2012 #

orienteering 30:00 [3]

Not exactly too sure about time and distance cuz the old garmin decided to turn off on me...but yer today was just to get the legs moving again and try and build some strength back up in my i just took it easy and did some sprint training with a lot of changes in direction and super close but techy legs, so just jogged through working on flow.. i had good contact most of the time on the first session but the second one lost it a bit towards the end..didnt feel as flowing

back started to get super tight and painful near the end but off to physic tomorrow hopefully he can help me out a bit more !

Saturday Feb 18, 2012 #

orienteering race 25:02 [4] 3.4 km (7:22 / km)

no idea way distance i actually ran but holy fuck that course was shit...this was the first run back since my crash so i felt like absolute shit...i woulda though rachel was going to smash it more then she did...oh well. so yer the body held up just my back started to absolutely KILL about halfway round so walked a bit more and took it easy coming back to the finish...kind of lost motivation once we hit the roads...minor mistake in the circle of 9. stupid route to 11 i took the route with a bit more climb so hurt my back heaps! and then 14 i just cut into the control too early and got stuck in the green...the course could have been made into a lot cooler course if we just used that park bit..even a bit of bush but ehh having literally half the course on the street should not be called a PARK event..

Monday Feb 13, 2012 #


Guess thats the end of my jwoc selection..

Sunday Feb 12, 2012 #


So no training for a while...i was in a car accident which i can't really remember what happened but i have some tissue damage in my hip and some pretty bad neck and back pain from whiplash and am covered in hopefully ill be back in a couple of weeks but i don't know how this will be for selection.

Thursday Feb 9, 2012 #

9 AM

running (TERRAIN) 1:40:00 [4] 16.0 km (6:15 / km)

Was a very rough 16k...the trail used to nice with bait of rocks but now the rain has washed it and its just ROCK! so was pretty much a 90minute terrain run and fuck it was tough..but well worth the run for the view up the top. legs were feeling really sore from last nights hill sprints but main problem was the ankles on the rocks...

INOV8s are Fcuked so ordering some new ones today any suggestions??

Wednesday Feb 8, 2012 #

8 AM

running tempo 29:52 [4] 6.7 km (4:27 / km)

man it was dammmn HOT! finished , walked straight downstairs and just fell into the pool and ahhh felt soo good !

tempo was good just just to stretch the legs
6 PM

running intervals 1:20:00 [5]

warm up run there and then including all the WU drills we do there

8x200m hill
8x100m hill

Warm down drills then jog home so was a big session but my ankle just kept giving me shit the whole time...really worried :(

Tuesday Feb 7, 2012 #

10 AM

running 31:00 [4] 6.2 km (5:00 / km)

nice and easy 2x15min easy with 1min walk in-between each set..just good recovery session with andrew. legs were feeling zoo fricken sore after yesterday especially in my calves but defiantly felt a lot nicer after the swim i had when i got back from the incredibly hot run!
5 PM

running 1:00:00 [5]

5k P2P course as a warmup

2x90 sec HARD
90 sec easy recovery

4x60 sec HARD
60 sec easy recovery

4x30 sec HARD
30 sec easy recovery

4x15 sec HARD
15 sec recovery

3k warm down

ended up doing a little over 6k for the farklet session so pretty pumped about that! legs were sooo tight but...and ankle is feeling really really tight and has bait of swelling in it..starting to worry about it so i might eez off the bush training a little.

Monday Feb 6, 2012 #

7 PM

running intervals 1:00:00 [4]

sooo today was supposed to be at 4min k pace but set off bait faster..good thing is that i kept the same pace the whole time. 20x400m with 20 seconds recovery but after every 5 i got 1minute so it wasn't as draining but was still very very physical. i had planned a little course on the grass which was around building and tress which was sort of like a sprint O terrain thing for the first 10. the first 10 i was Averaging around 1:25. then the last 10 sets i did 400m of just grass which felt a lot nicer..didnt go over 1:21 which i was pretty happy about.

CFB posting all my times but AVG was 1:23 all together.

running warm up/down 20:00 [3]

Saturday Feb 4, 2012 #

6 AM

running 58:00 [4] 12.0 km (4:50 / km)

Beach run this morning after dropping lucy off at GC airport. was so tough to try and hold a consistent pace haha the sand would change every minute. one minute its super hard and hurts my feet to run, then its super soft and hard to power through and then the water comes through and you have to lift your legs over. so it was a pretty awesome run! just super hot
3 PM

orienteering race (YERONGA) 13:21 [4] 2.97 km (4:30 / km)

Had a pretty decent run today. Good pace set through the buildings which i pretty much held all the way till the open oval part anyways. no route choice errors either the only thing i wasn't sure about was my choice to 5 which after executing it i found my way was probably the better way. but yer just a little of hesitation to start with. i went through the buildings at 4:30 pace but then i hit the ovals expecting to open up. i put it down a gear and stepped on the gas....but i went nowhere! my legs were so tired from this mornings run and running across that wet muddy grass made me feel like i was running on sand. so maybe about 30-40 seconds lost with speed in the last half...some errors just trying to find the controls but not too often. much better result this week and overall aim pretty happy with my run.

Friday Feb 3, 2012 #

6 AM

Walking 30:00 [1]

2 PM

orienteering (BARDON) 31:22 [3] 4.5 km (6:58 / km)

Was pretty much just a terrain run...a little bit of navigation but didn't really want to worry about that today, i just wanted to get 30mins in the bush. was going nice and smoothly until a leg going to 8 there was mass vegetation growth and there was langtana everywhere going down hill! so the GPS i look like a girl walking downhill haha i think last time i did this course ( 2 years ago ) the winner got about 41 minutes or so

Thursday Feb 2, 2012 #

10 AM

orienteering 1:30:00 [4] 10.0 km (9:00 / km)

no idea what the distance and time were cuz i left my damn garmin at home...but anyways the focus of today was just control flow so i had 73 controls spaced out over bout 10k...on hardings paddock map which was fucked! its just getting worse and worse so for whoever is going to the mid week event there at easter be prepared its completly FUCKED!

anyways the first half of the session went pretty smoothly but yer getting into the second half i just felt like such a gumby running through the bush. found it really hard to focus with 100000 cicardas screaming in my ears too..pushed along but there was alot of times were i had to walk with my fingers in my ears because they were so damn loud. i had some good sections and also some bad the session wasnt completly pointless

Wednesday Feb 1, 2012 #

6 PM

running intervals 1:00:00 [5]

sooo tonight was very very hot! i got there and i missed my warm up cuz it was late so really the first set of intervals were my warm up :S it was a really tough session but kept my consistency the whole way which aim really happy with. legs were sore from yesterday but they eventually started feeling a lot more looser. so the session today was...

3x400m - 5k pace
3x800m - 5k pace
4x200m - FAST
6x300m - 5k pace
8x100m fast

then just an easy 1.5k warm down. the last 100m ints i just focused on strides so they were about 15 seconds each one

« Earlier | Later »