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Training Log Archive: srollins

In the 7 days ending Nov 2, 2008:

	activity	#	time	miles		km		+m
	Running	6	5:04:01	15.12		24.34		934
	Orienteering	1	1:18:28	8.82	(8:54)	14.19	(5:32)	517	18 /	16c	112%
	strength and conditioning	5	1:09:00
	Spinning	1	40:51
	Total	7	8:12:20	23.94		38.53		1451	18 /	16c	112%
averages - sleep:8

1:49

0:00

» now

Sunday Nov 2, 2008 #

Event: SOC November Classic

Running 21:00 [3] 3.7 km (5:41 / km) +100m 5:00 / km
ahr:110 max:162

Warm up, warm down

Orienteering race 1:18:28 [5] *** 14.19 km (5:32 / km) +517m 4:41 / km
ahr:157 max:175 spiked:18/16c slept:8.0

Burley West O event, New Forest. M21L. Not much route choice, basically straight all the way although the micro-route choice will have lost people some time. I think I was pretty clean, with good flow and good speed throughout. Got stuck in a few bogs but it was difficult to tell where these would be from the map.
Overall very pleased although I think I'm still getting used to my new compass. I'm finding it a little slow to settle which is a bugger because I used to have the fast settling one but changed when I lost it as I thought this one would be more stable.

M21L - Splits

Saturday Nov 1, 2008 #

Running 1:49:10 [3] 20.64 km (5:17 / km) +834m 4:24 / km
ahr:139 max:171 slept:8.0 shoes: Asics Trainers (trail)

Long run from home round to Crooksbury loop but then out to Frensham ponds loop and then back. Left achilles was sore part of way round but recovered towards end. Seems better when I concentrate on toeing off which allows my whole leg to work better. Still needs more strength training though.

Friday Oct 31, 2008 #

Running (35 min hill) 47:00 [4]
ahr:140 max:156 slept:8.0 shoes: Asics Trainers (trail)

Treadmill run, 35 mins on 6% incline

strength and conditioning 6:00 [3]

Thursday Oct 30, 2008 #

strength and conditioning 22:00 [3]

Running 46:00 [5]
ahr:142 max:182 slept:8.0 shoes: Asics Trainers (trail)

VO2 max intervals on the treadmill. 6 x 3mins on, 2 mins off. Ramp up to 3.5% and on 14km/hr. Tried not to fall off the back! They certainly got harder the more I did!

Spinning 40:51 [3]
ahr:111 max:131

Started as gently spinning session just to get legs moving. Did 15mins standing and then some sitting strength work. Easy session though.

Wednesday Oct 29, 2008 #

strength and conditioning 10:00 [3]

Tuesday Oct 28, 2008 #

Running 40:51 [3]
ahr:138 max:165 shoes: Asics Trainers (trail)

Run round Barossa training area

strength and conditioning 6:00 [3]

Monday Oct 27, 2008 #

Running 40:00 [3]
shoes: Asics Trainers (trail)

Simple jog round RMAS.

strength and conditioning 25:00 [3]
shoes: Asics Trainers (trail)

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