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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Goobs

In the 30 days ending Nov 30, 2010:

activity # timemileskm+m
  bike riding1 1:44:32 36.04(2:54) 58.0(1:48)
  orienteering3 1:23:45 8.7(9:38) 14.0(5:59)
  Swimming2 1:17:34 2.17(35:40) 3.5(22:10)
  running2 57:00 7.64(7:27) 12.3(4:38)
  intervals2 55:00
  Circuit training1 45:00
  Total11 7:02:51 54.56 87.8

» now

Tuesday Nov 30, 2010 #


3 PM

intervals (5minute efforts) 30:00 [4]

i did 5 of these with about 1.30 rest in between...didnt feel to fast though but could still feel it :( the wind was really bad and it was soo hot!
4 PM

intervals (HILLS) 25:00 [5]

after not really being satisfied with my efforts i wanted to do more hills so i found the best hill! it had about a 40m incline the a little bit of a flat bit then about a 120m climb then i sprinted about another 40m 1nc i got to the top each time. the wind kindof died down so felt alot better! minus the hot bit but i took my shirt off so it was alot cooler :)
6 PM

Circuit training 45:00 [5]

alexs circuit training! was fucking crazy haha called the 12 days of christmas :)

i dont liek christmas anymore alex

Monday Nov 29, 2010 #

(rest day)

had a great sleep and a awsome day of recovery just did a few stretches and felt great :)

Sunday Nov 28, 2010 #

Swimming 51:02 [5] 2.2 km (23:12 / km)

had a great swim :) took about 500m to get into the rythem and did like 200 warm up before i started but yer. shoulders were really stiff and alex was smashing me in the 1st km but caught back up to him and sprinted the last 100 haha killed me!

Saturday Nov 27, 2010 #

6 AM

bike riding (SPRINFIELD LOOP PB**) 1:44:32 [5] 58.0 km (1:48 / km)

felt really awsome at the start but there was a pretty shitty headwind so sat behind alex for about half of it...the last half was a little slower cuz every1 dropped back i think alex got a flat and dunno bout other but i caught rick and towed him for abit.
3 PM

orienteering 38:00 [3] 5.2 km (7:18 / km)

was sooo fricken hot!!! and terrible route choice to 10 gah dont even wanna talk about it...course got abit boring too..

Friday Nov 26, 2010 #

running 39:00 [3] 7.5 km (5:12 / km)

just a nice cruisy run with brenton...the whole way i felt pretty good like i just felt like i was going for a little stroll around ipswich :)
3 PM

Swimming 26:32 [5] 1.3 km (20:25 / km)

1st swim in a loooong time! just tried to stay consistant. wasnt too bad overall just shoulders really sore

Tuesday Nov 16, 2010 #

running 18:00 [4] 4.8 km (3:45 / km)

was not a bad run just felt really bad goin up the big hills and when i got to the top it took abit to get going at speed again.

Saturday Nov 13, 2010 #

orienteering 24:36 [3] 4.0 km (6:09 / km)

it was so damn hot! the 1st half of my course went great i had good flow it wasnt too fast but everything flowed. when i got in the bush i just wanted to take it easy since i havnt run in bush for over a month but it went good..NO ROLLED ANKLES!

when i got out of the bush at about control 9 i started to feel really drained like i had no energy and i felt really dehydrated. after the map change i thought i was going to faint up that hill so just took it easy for the rest. route choice to 10 was terrible!

Saturday Nov 6, 2010 #

orienteering race (LONG) 21:09 [5] 4.8 km (4:24 / km)

WAS SOO HOT! !!! it was crazy how much i was sweating haha it wasnt much in navigation but was a fun course :) except for the hills thanx andrew hahaha.

didnt really make any mistakes just running was abit off. theres the 1st run since aus champs so back into it this week

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