Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Kim

In the 7 days ending Mar 22, 2009:

activity

time

miles

Ride

15:12:00

202.88

(4:30)

326.5

(2:48)

2405

Run

2:59:03

23.41

(7:39)

37.68

(4:45)

937

Inline skating

1:12:35

10.87

(6:40)

17.5

(4:09)

Total

19:23:38

237.16

(4:54)

381.68

(3:03)

3342

averages - sleep:7.8

5:56

0:00

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Sunday Mar 22, 2009 #

Ride race (Cyclogaine) 5:56:00 [4] 117.5 km (3:02 / km) +1230m 2:53 / km
slept:7.0 shoes: Giant XTC Team

Swapped the knobblies over for 1.25" Specialized 'Fat Boys' pumped up to 100psi, and cruised down to Torquay for the 6hr Cyclogaine with Dave and Rob D. We set a course to cover most of the CPs but not all. First did some stuffing around in and around Torquay then headed out onto the more exposed roads around Breamlea. Then over to the western side of the map, and swung home via Bells Beach and Jan Juc. It was a cool area with some nice trails towards the ocean. The day was SUPER windy so the open roads were challenging (luckily I had to the two biggest guys on my team to hide behind!). Some roads were gravel and quite rough which were interesting with 100psi in the tyres. Ended with 4730 points, 2nd overall and first in the mixed. Good day out and the legs were good all day.

Friday Mar 20, 2009 #

Ride 1:02:00 [3] 23.0 km (2:42 / km)
slept:8.0 shoes: Crusty Merida

Packed the backpack with rollerblades, protective equipment and a wetsuit (to return it) and rode on the road to Nat's house.

Inline skating 1:12:35 [3] 17.5 km (4:09 / km)
shoes: Rollerblade Lightning II

Rolled out from Nat's place in Sadringham on back streets to Beach Road. Cruised on the bike path until just past Brighton Baths and turned around and came back. Was pretty cruisy most of the way apart from an uphill where Nat decided she would get it over and done with as quickly as possible, I only just held on! Great day to be outside!

Ride 1:04:00 [3] 25.0 km (2:34 / km)
shoes: Crusty Merida

Packed the bag back up minus the wetsuit and road home on the road to Mordialloc then bike tracks. Felt better than when I got home yesterday ...

Thursday Mar 19, 2009 #

Ride 1:09:00 [3] 23.0 km (3:00 / km)
slept:11.0 shoes: Crusty Merida

Rode bike tracks out to Churchill NP where I locked my bike up and swapped into running gear. Was a stiff and very dry headwind all the way out.

Run 2:23:00 [3] 19.0 mi (7:32 / mi) +701m 6:45 / mi
shoes: Nike Zoom Elite

Run through Churchill NP over to Lysterfield NP finding a few hills. I needed more water so planned a route to include a water stop. I then discovered I'd dropped my GPS from my bag somewhere along the way so aborted the water stop and retraced my steps. Luckily I found it at the top of a hill. So, the distance is a rough estimate, and the climb is only that for about 9kms of the run. Suffice to say, by the time I got back to my bike I was in the early stages on dehydration as it was very hot and dry!

Ride 1:03:00 [3] 23.0 km (2:44 / km)
shoes: Crusty Merida

Packed up again and rode home. Immediately stole 2 bidons of water from a front yard, then ran out 20mins into the ride. Refilled another 2 which lasted me until home. I drank another 4 litres that night at work. It was a struggle home ...

Tuesday Mar 17, 2009 #

Ride 3:18:00 [3] 76.0 km (2:36 / km) +730m 2:29 / km
slept:7.0 shoes: Crusty Merida

Rode out to meet Dave at Bayswater then came back home the same way. Had a headwind all the way back so swapped turns with Dave for the final 13kms to get a bit of rest. I was very hungry by the time we got home.

Monday Mar 16, 2009 #

Ride 1:40:00 [3] 39.0 km (2:34 / km) +445m 2:26 / km
slept:6.0 shoes: Crusty Merida

Rode bike tracks to Bayswater where I met Dave. Had a tail wind, but had a shocking run with traffic lights and railway crossings.

Run race (Street-O) 36:03 [5] 7.1 km (5:05 / km) +236m 4:21 / km
shoes: Nike Zoom Elite

Evening Street-O at Ferntree Gully. Did the B course needing 13 out of the 20 controls. Ran pretty hard the whole way, made a couple of mistakes though, the worst was over-running #8 by about 100 metres having to come back. I felt rather good even with the higher intensity.

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