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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Goobs

In the 30 days ending Sep 30, 2011:

activity # timemileskm+m
  bike riding5 8:34:00 55.92 90.0
  running10 8:10:30 10.56 17.0
  Walking4 3:20:00
  orienteering2 1:18:03 7.33(10:39) 11.8(6:37)
  Total20 21:22:33 73.82 118.8
  [1-5]20 20:57:33

» now

Thursday Sep 15, 2011 #

4 PM

bike riding 2:00:00 [4]

From mooorooooka to cootha then up coootha then back to mooorooooka :) averaged about 32 going out there and i thought that was rediculas but then after the awesome ride down the back of cootha we averaged about 38-40 coming was so fast and soo painful but it was real fun.

Wednesday Sep 14, 2011 #

7 PM

running intervals 1:00:00 [5]

Warm up

4x400m hard 30 seconds rest
400m jog
6x200m hard 20 seconds rest
400m jog
12x100m hard 10 seconds rest
400m jog
4 laps indian file running for warm down

nice hard session thought i was going to die

Tuesday Sep 13, 2011 #

6 AM

bike riding (ROAD) 2:02:00 [3]

Was a nice easy ride with chris since he is back in Oz now :) perfect weather around the river loop and around the joint...just a spin about 27kph or something.

Monday Sep 12, 2011 #

9 PM

running intervals 30:00 [4]

5 x 1ks was feeling crap and couldn't find an extra 200m to add too my loop so just stuck to the 1ks. course was nice. had a nice flat with a fast down but then about 1.30 of climb with the rest flat. was pretty physical just the only thing i need to improve on this session was rolling over the hills instead of backing off too early at the top.

1. 3.45
2. 3.44
3. 3.42
4. 3.44
5. 3.40


running warm up/down 20:00 [1]

Sunday Sep 11, 2011 #

9 AM

orienteering race 54:33 [4] 7.0 km (7:48 / km)

was pretty shitty first half but only made minor in the circle mistakes...when it got to 7 it just opened up! it was like it was a completly different map and iit was so much more fun...little mistake over running 9 but it was really vage so had nothing but green to come in end of the course. dont say that too much about qld maps but yer.

running warm up/down 25:00 [0]

Saturday Sep 10, 2011 #

3 PM

running 1:15:00 [3]

Long run at gap creek but was meant to go longer but my watch went dead so we didn't know what time it was...went over probably every hill in ago creek so was awesome.. up to channel 9 was a biaatch but was pretty cruizy run.

was so damn windy today i recon i could have stabbed someone with my nipples as hard as they were!.

Friday Sep 9, 2011 #

5 AM

running 40:12 [4] 10.0 km (4:01 / km)

just trying to keep it consistent 4 10 min ks...went pretty good since i didn't have a watch to see how i was doing. just kind of felt like it was around the right speed. started of running with mate then his hamstrings were hurting so he pulled out and left the last 15laps for me!

Ashley was filming me on each lap to see my form over time...wierd enough it took me 6km to relax into a good position..need to work on arm movement and strengthening up the ankles a bit more.

running warm up/down 20:00 [2]

6 PM

Walking 50:00 [1]

Thursday Sep 8, 2011 #


Hit my temple and kinda knocked me around bait so just rest in the arvo...wasnt really thinking too good after just went straight to bed ready for the 10k at 5 in the morning!
4 AM

bike riding (EASY) 1:30:00 [3]

bright and early since i have exam at stuuuupid

nice cold ride by myself

Wednesday Sep 7, 2011 #

10 AM

running (SMASHFEST) 28:00 [4]

didn't even feel it, was so hot so i just cruised around. felt like my calves were join to explode in the 1st k
6 PM

running intervals 11:06 [5] 4.0 km (2:47 / km)

Felt FAST was insane training with the boys tonight but


running 1:00:00 [3]

Warm up warm down and recovery run from intervals

Tuesday Sep 6, 2011 #

6 AM

Walking 1:00:00 [2]

7 PM

running 30:00 [2]

Sunday Sep 4, 2011 #

9 AM

orienteering 23:30 [3] 4.8 km (4:54 / km)

nice smooth run...not much nav so wasn't too complicated it was just really fast.
6 PM

running 1:00:00 [2]

Saturday Sep 3, 2011 #

6 AM

bike riding 1:42:00 [4] 52.0 km (1:58 / km)

nice fast ride with the boys but i was out the front by myself towing everyone the whole time haha was a nice ride but perfect morning
4 PM

Walking 30:00 [1]

Friday Sep 2, 2011 #


Was supposed to go out again tonight but after the shit day at work i had just couldn't pull myself up to it..need to study for this electronics exam grr

Legs are feeling a lot more stronger lately...alot less pain then usual
6 AM

Walking 1:00:00 [2]

Thursday Sep 1, 2011 #

7 AM

bike riding (EASY) 1:20:00 [4] 38.0 km (2:06 / km)

Nice ride but shitty first half..the roads were just terrible going out to rosewood but from there to anberly was like sex! nah was really smooth :) got my average from 27-29.5 on that little section riding by myself so thought it was alright considering the shit roads
5 PM

running 11:12 [4] 3.0 km (3:44 / km)

was a 3k kinda hard effort not really full on with 3x100m hard efforts in each kilometre...felt pretty good on the hard efforts and it was a pretty hilly run. felt really strong on the hills.

running warm up/down 20:00 [1]

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