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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Goobs

In the 31 days ending Jan 31, 2012:

activity # timemileskm+m
  running15 14:41:21 30.41 48.94
  bike riding4 5:45:00 79.66 128.2
  orienteering5 2:47:24 14.26 22.95
  Walking1 30:00
  Total23 23:43:45 124.33 200.09
  [1-5]23 23:13:45

» now

Tuesday Jan 31, 2012 #

6 AM

bike riding (ROAD) 1:31:00 [4] 44.0 km (2:04 / km)

nice moderate pace this morning which i was trying to stick at 30 but found it really hard this morning...felt like my brakes were rubbing the whole time. wasn't too many fast groups out on the river loop either...found found group which were sticking a nice 32 but then got to the big hill going into west end and died. so SOLO ride this morning
7 PM

running 27:48 [4] 6.7 km (4:09 / km)

Pretty much stuck on the pace i was wanting. aim was to hit 28mins so pretty pleased..halfway through there is this killer long hill which goes for about 700m and it felt like forever! legs were really feeling it after this mornings bike ride too, felt like jelly!

running warm up/down 20:00 [2]

Monday Jan 30, 2012 #


Ankle has been pretty solid these last couple runs. might start going back to do the strength excersize with rice in a bucket!
8 AM

Walking 30:00 [3]

was so tired getting up this morning after watching the tennis last night...was so crazy!
4 PM

running intervals 40:00 [5]

so the session today was 10x400m with a 20second walk round recovery but aim was to stick on 1:15 pace. which would have ended up being just over 3minute ks or something. was feeling good after the warm up and then after a couple ints i felt awesome and picked it up to about 1:13. this is probably one of the first interval session I've done by myself were i have felt great after. something must be paying off.

1 - 1:16
2 - 1:16
3 - 1:15
4 - 1:14
5 - 1:15
6 - 1:13
7 - 1:13
8 - 1:12
9 - 1:13
10 - 1:12

this would have given me a 12:30 4k haha wish i could run that fast non stop!

Sunday Jan 29, 2012 #


This rain here is being the biggest bitch...i tried to get out early but was pouring and then didn't want to clash with sprint training so figure i would do it later but then the misses cooked banana pancakes! no run tonight :(
4 PM

orienteering (SPRINT) 13:52 [4] 3.15 km (4:24 / km)

i think this was the senior girls relay course that Emily Cantwell set. anyways it was a great course. a few dead legs but was great practice for me to plan ahead my routes. going to 3-4-5 i planned most of my next techy section in the building which gave me a lot more confidence of each leg. especially 6 were it was a little longer with a few different ways. the next dead leg was to 8-9 were i planned to number 13..stupid decision and hesitated and then changed my route choice at the last second. my original way seemed to be a lot more simpler but had a fair but more climb but the way i went was probably the faster way if u didn't lose contact. the rest of the course was pretty cruisy since it was rainy but aim more happier today then aim with yesterdays sprint. today i just lost contact with my map a few times in the techy building which slowed me down a little. should have slow down and just stayed in contact. still went well. probably about 20second with route choice and hesitation and a little more off since the fields were full of mud and water...was another slippery day.

running warm up/down 30:00 [2]

Longer then my session haha

Saturday Jan 28, 2012 #

10 AM

running 51:32 [3] 10.12 km (5:06 / km)

Just from moorooka through the west side of too hey forest across the highway to the too hey forest map..then just a loop and back. just nice and easy. legs were feeling sluggish along with heavy breathing. chest just seemed to get really tight. defiantly nice running in the rain but.
3 PM

orienteering race (SPRINT) 20:44 [4] 4.2 km (4:56 / km)

had a very shocking first half of the course. the first couple were fine but the problems started at 3. i attacked the control great and got into the circle but my first mistake was not taking descriptions. i get into the circle and nothing made sense. i eventually found it. not a big mistake but 10-15 seconds at least. #4 was the BIG mistake...previously thinking about how i should attack this control i thought that going wide and avoiding the first technical part of the course was a terrible choice. i added a lot more distance then i wanted. secondly i thought i could come into the control circle from the end of the fence but that couldn't happen. so pretty much ran to just out side the circle at the fence and relized. then tried to change directions but since the rain i slipped straight on my ass. i re ran this route from 3-4 in my warm down and it took me at least 1:20 faster and i was just jogging. kurt took 1:43 faster on that leg then me so i lost heaps of time. #8 i was just too hesitant. i stopped to just make sure but yer was right before i stopped i should have just gone with my gut instinct. then just coming into the control i ran up the ramp the wrong way..probably just only 15 seconds but yer. after i crossed the road i really opened up a lot more. just pushed harder through the muddy grass but mainly planned the rest of my course. #17 i had planned from going to 12 but by the time i got there i forgot my AP another little problem of just not being able to see the flag coming into it. i think my problem is that i am thinking about more like exit direction and route choice before i even punch the control...before i even see it really. the last part was great. i regained that 2:12 that i lost from kurt in the first half and got him by 4 seconds but not happy at all with how it went. i think on a dry day and a perfect run i should have run around 17mins..

thought there was going to be a lot more in the building today too i thought the extra kilometre in the park was very boring but the sections in the buildings were really fun

running warm up/down 30:00 [3]

Thursday Jan 26, 2012 #

6 AM

running 2:02:00 [3]

long run through the wire but it was so shitty it just started to flood so the tracks were just mud! after about 6k i ended up going back and going an extra 6-7k on the road but it wasn't a very good session this one. good resistance training through the mud but just threw my confidence around.
3 PM

orienteering (TOOHEY) 31:32 [3] 4.2 km (7:30 / km)

Good technical session. Aaron Simpson-Wood joined me but bailed after the first 2k cuz he was having asthma problems so i would take off an extra 3 minutes just walking with him...but yer the first part of the course in the rocks was super fast i was keeping a nice pace at about 6:30 for the first Kilometer. this felt really comfortable and i kept in good contact with the map. later on the bush got a lot thicker and bait more steeper but still kept good contact. i can defiantly tell aim getting more and more stronger through the bush. just need to build more confidence up with my ankle again.

orienteering warm up/down 20:00 [3]

Wednesday Jan 25, 2012 #

8 AM

running 33:31 [2] 6.0 km (5:35 / km)

nice easy cruiiize :)
6 PM

running intervals 1:00:00 [5]

nice hard session and it was very very hot.

25x400m which i kept on a consistent cycle of about 1:17-1:20 for the first 11 but then slowed it down to about 1:25 and bout 1:30 for the last 5. just wasn't feeling it as much as i should and got really hot and really sore early on.

running 20:00 [2]

Tuesday Jan 24, 2012 #

12 PM

orienteering (Intervals) 31:12 [4] 5.1 km (6:07 / km)

Big hills Leg up to the top then a few diagonal downhill legs after. was a good tough session with the hills but what made it worse was the overgrown vegetation. it wasnt completely bad, just meant i had to work harder. was really feeling it up the last hill i kind of slacked off near the top but flew down the the diagonal downhill.

Andrew did the same session in about 45 i think and he said he was pretty clean so i was happy with how my nav went. flow was good too.

orienteering warm up/down (RAINING!) 20:00 [2]

7 PM

bike riding 1:01:00 [4] 31.2 km (1:57 / km)

nice moderate pace on the road bike. just did it on the wind trainer so was easy to keep this consistent pace but was boring as hell !

Sunday Jan 22, 2012 #

5 PM

bike riding (ROAD) 1:48:00 [4] 53.0 km (2:02 / km)

pretty cruisy ride round the river loop and bait extra. first time in a long time I've done the river loop and aim loving the new roads and stuff...was supposed to be out for a 2hr trails run but my ankle could not handle it today gave me a lot of pain warming up in the morning.

on another note i was out being pit bitch for Chris F this morning for the first short track MTB race in QLD this year. Congrats to him on placing 3rd in A grade! was reeling in the leaders and ended up just over a minute behind 1st

Saturday Jan 21, 2012 #

4 PM

running (ROLLING HILLS) 41:30 [4] 10.12 km (4:06 / km)

Aim was just to push up the hills and over the top and try and keep the momentum going at the top of each hill..took the rest pretty cruisy but still was working hard. legs were feeling pretty damn tight after they didn't wanna move!

Friday Jan 20, 2012 #

8 PM

bike riding (WIND TRAINER) 1:25:00 [2]

nice recovery ride..but I've been so tired lately and thought i was going to fall asleep on the wind least i couldn't crash it...finished the night off with some easy stretching since my calves were so damn tight!

Thursday Jan 19, 2012 #

5 AM

running (LSR) 1:20:00 [3]

was sooo shitty and sooo slow.. was so sore from last night and ankle was just burning so was taking it a lot easier then usual, think i was averaging about 6min ks and was supposed to hit 2hrs but could not do it.
4 PM

orienteering 15:28 [4] 3.2 km (4:50 / km)

was so hot so these 2 courses i took nice and easy just stuck on my pace and did everything smooth...was pretty techy so I'm pretty happy with how these too sessions went

orienteering 14:36 [4] 3.1 km (4:43 / km)

Wednesday Jan 18, 2012 #

running intervals 1:00:00 [5]

4x400m 5k pace
1x400m fast
6x300m 5k pace
1x300m fast
8x200m 5k pace
1x200m fast
5x100m 3k pace
1x100m fast
5x100m 3k pace
1x100m fast

was a huge session but did good too keep up my consistent pace. feeling pretty damn tired now goodnight.

running warm up/down 20:00 [2]

Tuesday Jan 17, 2012 #

8 PM

running 1:50:00 [3]

nice long recovery had 3x5k with 1k walk in-between. was just sitting on 5-5:10 the whole way so didn't feel like i was pushing it too hard

Monday Jan 16, 2012 #

8 AM

running 20:00 [4]

4x1k ints with go on 5min cycle

felt like shit my legs just go super heavy after the first one

running warm up/down 30:00 [0]

6 PM

running (EASY) 32:00 [3] 6.0 km (5:20 / km)

stretching out the legs this week! so sore!!

Sunday Jan 15, 2012 #

6 AM

running 53:00 [3] 10.0 km (5:18 / km)

First run back since my trip so this whole week is just going to be recovery. nice cruisy 10k in the rain, felt so much better then 40 degrees in beech worth!

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