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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Goobs

In the 31 days ending Mar 31, 2010:

activity # timemileskm+m
  bike riding4 10:00:00
  Gym6 9:15:00
  intervals4 3:28:00 3.17 5.1 350
  orienteering4 2:33:22 10.56(14:31) 17.0(9:01) 300
  running2 1:51:00 3.73 6.0
  Swimming1 32:00 0.75(42:55) 1.2(26:40)
  Total16 27:39:22 18.21 29.3 650

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Monday Mar 29, 2010 #

orienteering race (QLD sprint) 23:13 [4] 3.3 km (7:02 / km)
ahr:163 max:186

started off so badly i had my head set for a good race but those levels just stuffed me up with #1 and 2 ran like right next to number 2 and elized this massive drop to it so ran back and the around the building was so stupid. after that i was havn a good clean run but goin to number 9 i though the line gin out of 10 was mine going to 9 so went to 10 almost mp but relized. going up that hill is were got my heart rate to 186 but probly coulda pushed myself alot more. just didnt feel it after that 1st mistake. didnt do that bad considering that mistake.

bike riding 3:00:00 [3]

ride at gap after sprint with alex chris kurt rick and andrew. sliced my leg pretty good.

Thursday Mar 25, 2010 #

intervals 28:00 [3] 5.1 km (5:29 / km) +350m 4:05 / km


Wednesday Mar 24, 2010 #

intervals 1:00:00 [3]

was not bad running through the bush. was abit scared of my ankles rolling there was so many rocks lol but was cool wearing my heart rate monitor for the 1st time. maxxed out like 182 i think goin up that big hill haha

Sunday Mar 21, 2010 #

bike riding 1:30:00 [3]

had a nice cruisy ride at gap creek with andrew. was just riding with him try and tech him how to ride a lil faster he is geting alot better.


Saturday Mar 20, 2010 #

bike riding 2:30:00 [3]

ride at hiddenvale :) was an awsome ride i was keeping up with alex and nigal it was very good but very steep and rocky. 1st ride with my new cilicone grips and oversized bars i LOVE them :)

Tuesday Mar 16, 2010 #

intervals 1:00:00 [3]


Gym 1:00:00 [3]

short chest with andrew was shit hardly puched myself only declined like 80kgs i think i didnt even count it was shit.

Monday Mar 15, 2010 #

Swimming 32:00 [3] 1.2 km (26:40 / km)

swan with alex at the pool. start to the triatholon series training me and alex are gunna do haha i was pretty impressed by how i went especially after alex showed me how to swim like how the teqnuic or however u spell changes everything and makes it so much easier :) iam so sore

Sunday Mar 14, 2010 #

orienteering 58:05 [3] 6.2 km (9:22 / km) +300m 7:33 / km

had a pretty ok run. started out ok then got to like 4, 5, 6, 7 and they were just crap i walked so much but yer from then on i was doing awsome :) had a very good race if u started from control 8 :P

bike riding 3:00:00 [3]

nice ride in the mud and rain with chris david kurt and andrew had heaps of fun and ran into a tree and fell over a couple of times from not unclipping the stupid things.

Saturday Mar 13, 2010 #

orienteering race (SPRINT) 18:04 [4] 3.0 km (6:01 / km)

SHIT! lol overrann like everything and did so badly felt crap and massive headache, had a bad day from work wasnt ion right frame of mind

Tuesday Mar 9, 2010 #

intervals 1:00:00 [3]

sprintavals with cyclones at st lucia. only did 4 because we missed the 1st one. felt pretty good on the 1st 3 but on the last 1 felt so stuffed i think i went to fast. then a nice long warmdown around the uni with andrew

Monday Mar 8, 2010 #

Gym 2:00:00 [3]

went gym still feel sick but alex asked me to go and we havnt been together in ages so thought i would. did abit of chest and arms we did aot of stuff but main 1ns declined BB 110kgs which was awsome i have no idea how i got 6 out. incline DB 27kgs each hand incline fly 20kgs each hand but left arm died down was aiming for 25 felt like shit after that. then did this new forearm workout i made up it was awsome but killed both me and alex ( a downhill racer with big forearms ) but yer the rest of the workout was pretty ordinary.

Friday Mar 5, 2010 #

Gym (Chest) 1:45:00 [3]

had a pretty shit day on chest m y left arm was hurting alot had andrew spot me alot more then should have but i did DB fly with 25kgs each arm felt good on that. benched 95kgs but only got 6 out. inclined 25 kgs each arm which felt like shit. then did some arms with andrew and then some quick ab workout before soccer game.

Thursday Mar 4, 2010 #

orienteering race 54:00 [5] 4.5 km (12:00 / km)

4.5km with alot of climb lol and alot of green that wasnt marked it sucked soo bad iam never ever ever going again. was good to start the 1st part of the course was kinda normal but yer then got on the other side of ap creek and it SUCKED! slowed everything right down but was good time for the course

Wednesday Mar 3, 2010 #

running (cross country) 21:00 [3] 6.0 km (3:30 / km)

race with me andrew and grayham...grayham started 1st and had 5minute intervals between each other.. me and andrew got the exact same time. ankle hurt abit

Gym (ARMS) 1:30:00 [3]

really good arm session. curled 40kgs 3 sets with 45 heavy. tri extentions with a 8 plate wich was awsome did 3 setson 8 thats 3 heavys :P then had dips and skull crushers super set. skull crushed 35 DB but felt really tight so took it east did 6-8 reps. instead of doin 21s i did 27s lol and superset them with this new thing i do with a 13 plate to start then felt for confident and moved to the 14 feel awsome after.

Tuesday Mar 2, 2010 #

Gym (Back) 1:00:00 [3]

was good gym session with andrew before sprintavles. reverse cable fly. bent over BB rows 70kg. lat pulldown 75kg shruged 150kg and seated row about 70kg

running (sprintivles) 1:30:00 [3]

warm up there and then did about 3 reps. was around about 3mins 50 to 4 mins 10 was really good and on last 1 we just jobs went lookin for the girl;s and stuff. did a really good warm down run but had no clue where i was goin. was nice fun dark run in the rain (:

Monday Mar 1, 2010 #

Gym (Chest) 2:00:00 [1]

rest day for orienteering but had chest today andrew had to work so went by myself. inclined 30kg DB on each, did 5 sets heavy. 70kg warm up on bench with 100kg heavy did 3 heavys. incline pec fly 22kg DB did 4 sets heavy 1 set warm up on 17kgs and cable cross overs super set with 20 push ups pretty awsome workout felt really realy good :)

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