Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Middleditch

In the 30 days ending Apr 30, 2009:

activity

time

miles

Running

24:26:00

171.06

(8:34)

275.3

(5:20)

2250

Road Biking

2:10:00

24.85

(5:14)

40.0

(3:15)

Total

26:36:00

195.92

(8:09)

315.3

(5:04)

2250

2:10

0:00

» now

Thursday Apr 30, 2009 #

Running 45:00 9.5 km (4:44 / km) +250m 4:11 / km

TRR hill intervals (22:31)

Wednesday Apr 29, 2009 #

Running 44:00 10.0 km (4:24 / km)

8km tempo run at Lake Ross: 32:10 (followed Arnstein to 4km in 16:10, back in 16:00).

Tuesday Apr 28, 2009 #

Running 45:00 [1] 6.1 km (7:23 / km) +300m 5:55 / km

Castle hill track

Running 50:00 10.0 km (5:00 / km)

Track: 8x400m with 200m recovery.

Monday Apr 27, 2009 #

Running 45:00 [1] 7.0 km (6:26 / km) +300m 5:18 / km

Morning run up the castle hill goat track.

Running 1:09:00 11.1 km (6:13 / km) +300m 5:29 / km

Douglas trails from JCU: wobbegong, beefwood, red tail black.

Sunday Apr 26, 2009 #

Running 52:00 [2] 9.0 km (5:47 / km) +300m 4:57 / km

Back in da ville. Castle Hill run: up the road and down the track.

Saturday Apr 25, 2009 #

Note
(rest day)

Friday Apr 24, 2009 #

Note
(rest day)

Thursday Apr 23, 2009 #

Running 43:00 [2] 8.2 km (5:15 / km)

Tannum Sands.
route

Wednesday Apr 22, 2009 #

Running 38:00 [1] 6.8 km (5:35 / km)

Tuesday Apr 21, 2009 #

Running 53:00 [2] 10.1 km (5:15 / km)

Over to Tannum Sands on t'other side of Oz to repair a cyclone ravaged radar. Evening run along the beach around the headland to Boyne Island.

Monday Apr 20, 2009 #

Running 1:08:00 [2] 12.8 km (5:19 / km)

Back in Perth. Around the river and Kings Park.
route

Sunday Apr 19, 2009 #

Note
(rest day)

Saturday Apr 18, 2009 #

Running 45:00 [2] 8.0 km (5:38 / km)

Road run around the throbbing metropolis of Guilderton from the radar site.
route

Friday Apr 17, 2009 #

Running 35:00 [1] 5.5 km (6:22 / km)

Running 40:00 [1] 7.5 km (5:20 / km)

route

Thursday Apr 16, 2009 #

Running 40:00 [1] 7.0 km (5:43 / km)

Morning run up the coast to the lighthouse.

Running 35:00 [2] 7.0 km (5:00 / km)

Wednesday Apr 15, 2009 #

Running 45:00 [1] 8.0 km (5:38 / km)

Running 30:00 [1] 5.0 km (6:00 / km)

Tuesday Apr 14, 2009 #

Note
(rest day)

Over at Guilderton in Western Australia for a week to build a new radar system. I'm not used to this digging, drilling and construction malarky: it's too much like hard work for my liking.

Monday Apr 13, 2009 #

Running 1:20:00 [2] 15.5 km (5:10 / km)

Along the river in Perth.
route

Sunday Apr 12, 2009 #

Running 2:00:00 [3] 18.0 km (6:40 / km) +800m 5:27 / km

Castle Hill run. up the road and down the goat track x 3.
route

Saturday Apr 11, 2009 #

Running 1:15:00 17.0 km (4:25 / km)

TRR Murray race. 14.8km, 62:17, 8th
route

Friday Apr 10, 2009 #

Note
(rest day)

Thursday Apr 9, 2009 #

Running 42:00 8.0 km (5:15 / km)

TRR road hill session

Wednesday Apr 8, 2009 #

Running 51:00 12.0 km (4:15 / km)

10km tempo run at Lake Ross: out in 21:20 (4:16/km), back in 20:00 (4:00/km)

Tuesday Apr 7, 2009 #

Running 30:00 [1] 5.2 km (5:46 / km)

Running 1:10:00 13.0 km (5:23 / km)

Track: 12x400m with 200m recovery

Monday Apr 6, 2009 #

Note
(rest day)

Sunday Apr 5, 2009 #

Running 45:00 11.0 km (4:05 / km)

TRR Pod Centre race. Got lost.

Saturday Apr 4, 2009 #

Road Biking 2:10:00 [1] 40.0 km (3:15 / km)

Biking on Magnetic Island.
route

Friday Apr 3, 2009 #

Running 45:00 [2] 8.0 km (5:38 / km)

Thursday Apr 2, 2009 #

Running 41:00 9.0 km (4:33 / km)

25 min TRR tempo run (6.3km)

Wednesday Apr 1, 2009 #

Running 45:00 10.0 km (4:30 / km)

8km tempo run at Lake Ross. 3km@4:30/km, 3km@4:20/km, 2km@4:10/km

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