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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Goobs

In the 31 days ending Aug 31, 2011:

activity # timemileskm+m
  running16 10:46:56 6.21 10.0
  bike riding4 4:34:00 33.37 53.7
  Walking4 3:35:00
  terrain run1 1:35:00
  orienteering2 1:30:49 6.21(14:37) 10.0(9:05)
  Warm Up/ Warm Down3 1:10:00
  Total27 23:11:45 45.8 73.7
  [1-5]27 22:51:45

» now

Wednesday Aug 31, 2011 #

10 AM

running (RECOVERY) 35:00 [3]

nice sleep in this morning. still that knee is being a bit of a bitch but wasn't too bad....stepped in this big ass puddle and dirtied my new shoes but :(
6 PM

running intervals 1:10:00 [5]

Interval session with clay was insane tonight.

Warm up

8x2min Hard
1min Easy recovery

800m 10k pace recovery

8x1min Hard
30seconds Easy recovery

warm down

Felt soooo tired and crap but pace wasn't too massive blister too so going round the corners is really were clay got me.

Tuesday Aug 30, 2011 #

12 PM

bike riding (ROAD) 1:10:00 [2]

PISSSING down rain so had to do it inside on the wind trainer...dont know if i will be able to hit up the 5k tonight its pouring down.

ride was nice just cruisy to get my leg working for tonights time trial.

lets see how we goooooo
9 PM

running 18:48 [5] 5.0 km (3:46 / km)

Waited for the rain to finish so didn't get out until 9 at night...was cold and wet and slippery on the paths...did the P2P course but with a little detour so could have been bait faster but a fence was in the way of a path. felt nice and strong rather then what i usually feel like, u know like sore knee and stuff which didn't give me much trouble at all which was awesome!
Was swinging my arms a lot more and getting a lot more power out of my strides. was a good run i though.

running warm up/down 20:00 [2]

Monday Aug 29, 2011 #

6 AM

running (easy) 25:00 [2]

7 PM

running 45:00 [3]

ran the first 30mins then walked the last km...had bait of shin pain and knee pain so just took it bait easier

Sunday Aug 28, 2011 #

9 AM

orienteering 48:44 [3] 4.6 km (10:36 / km)

had a nice and cruisy first couple of controls with only a few hesitant controls but i got 3/4ths through at about 25minutes so i was pretty happy until going to #8 i stuffed up coming into the control. was so hard visibility in the second half and was so overgrown...white on the map was very i thought for the next control i should probably take it easy and go tracks which through me bait out of the way so that was a stupid idea. going to 10 there was grass up over my head which i couldn't see anything so pretty much winged it. then 11 was just again hesitant, i didn't want to overrun the control. 12 i thought aww easy i just have to go down the track and its there....ran way to fast and over ran the control...even mistake on the finish...took the wrong track so in all about 5minutes error all together...maybe more

running warm up/down 20:00 [0]

Saturday Aug 27, 2011 #

(rest day)

was supposed to be doing a 90min roadie but it was pissing down all day and my wind trainer is at moorooka. was so shit at work all day with the rain.

Friday Aug 26, 2011 #

6 AM

Walking 40:00 [3]

with 1x5min easy effort
8 PM

running 1:00:00 [3]

Calfs abit tight form needling but i think thats about it. nice weather with a little bit of rain :)

Thursday Aug 25, 2011 #


Not too much exciting stuff at the pysio but pretty sure weve rulled out ocmpartment syndrome and all the scary stuff just yes :) had some dry needling done and ouch! i still am sore...tried activating my glutes to which sucks glutes is terrible!
7 AM

running (EASY) 40:00 [2]

Easy before pysio

Wednesday Aug 24, 2011 #

6 PM

running intervals 1:00:00 [5]

ThE last couple of weeks have just been getting back into things and trying not to over do it with my calf. seeing the pysio again tomorrow but hopefully nothing to serious since i felt great tonight I'm hoping it was nothing.

Tonight we did some nice short speed work...iam not fast :(

4x400m - Best: 63 Worst: 68
4x300m - Best: 48 Worst: 50
4x200m - Best: 25 Worst: 26

Felt soo bad but trying to keep the speed up... New shoes felt great but :)

Will get back on the AP updates on pysio tomorrow...dont think ill be training after some dry needling..

Thursday Aug 11, 2011 #

2 PM

bike riding 54:00 [3] 25.0 km (2:10 / km)

Just easy ride around. seeing how my calf was feeling but felt really good. meeting with ash tomorrow morning to see what to do about it.

Wednesday Aug 10, 2011 #

(injured) (rest day)

Taking a rest day because of my ankle. but aim meeting up with my coach later today to rethink my program to try and recover abit better

Tuesday Aug 9, 2011 #

6 AM

Walking (morrooka) 1:10:00 [1]

6 PM

running 1:00:00 [3]

did run/walk because my calfs/ shins were burning i think i should get them looked at

Monday Aug 8, 2011 #

7 PM

running (HILL) 25:00 [3]

Nice hill run...ankle starting to feel it bait more on the downhills...good pace but felt nice and strong. Nice and easy start to the week.

Sunday Aug 7, 2011 #

7 PM

Walking (Recovery) 1:00:00 [2]

Rest walk

Saturday Aug 6, 2011 #

3 PM

terrain run (GAP CREEK) 1:35:00 [2]

Friday Aug 5, 2011 #

6 AM

running 30:00 [2]

started out good but ankle started to hurt so i had to call it...just wasnt feeling the best after finding my mac exploded.
7 PM

Walking 45:00 [1]

Thursday Aug 4, 2011 #

6 AM

bike riding 1:05:00 [4] 28.7 km (2:16 / km)

ride with andrew early in the morning..was so damn cold here in ipswich. did the usual shop loop but i put a new gear cable in yesterday and was just fidling round for abit. got caught doing 51kph in a 40 zone but haha. felt really good to just spin my legs after last night
1 PM

orienteering race (MID WEEK CHAMPS) 42:05 [4] 5.4 km (7:48 / km)

first orienteering event back in about 8 weeks. was abit worried since the last time i did it was when i did my ankle but i made sure i strapped it good. i did win but it was a terrible course..just trying to get back into the nick of things was terrible..control flow was shit...bearings were off and didnt help the terrain was so thick and slow! wasnt too happy at all with it today there can definatly be alot to learn from today.

Warm Up/ Warm Down 20:00 [2]

Wednesday Aug 3, 2011 #

7 AM

running 35:00 [2]

easy jogging round mooroooooka to get the legs working again. so efffing tight today! so lucky iam getting my masage.
6 PM

Warm Up/ Warm Down 20:00 [2]

running intervals 1:00:00 [5]

Interval session down back in ipswich. ended up doing about 9k worth of intervals which is probably the biggest interval session ive had in a long time.

400 easy
4x400 at 5k 30seconds rest
10x300 at 1500m 100m float
2x800 at 5k 30seconds rest
2x400 at 1500m 20seconds rest
2x200 HARD! 30seconds rest
400 recovery

Goin to feel that in the morning

Tuesday Aug 2, 2011 #

5 AM

bike riding (ROAD) 1:25:00 [4]

riverloop nice and easy from moorooka, got to toowong and didnt know were to go on the detour so i spent a lot of time just finding out! its good to get back out on the bike, just abit coooold at 5 in the morning
5 PM

running (5km Road) 18:08 [5] 5.0 km (3:38 / km)

First 5km in a loooooooong time. The course was pretty rough and it was pretty dark so wasnt the best. started out hitting 3.30 for the first 2k then started to drop when the hills came in but overall pretty happy since its my first in a while and i raced 2 days earlier.
6 PM

Warm Up/ Warm Down 30:00 [2]

Monday Aug 1, 2011 #

6 AM

running (REST DAY) 25:00 [1]

Nice and slow Recovery run before uni..feeling better than i thought after yesterdays crappy run.

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