Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Binnsey

In the 31 days ending Jan 31, 2010:

activity # timemileskm+m
  road cycling11 13:35:55 193.04(4:14) 310.66(2:38)
  running10 6:21:15 40.1(9:30) 64.54(5:54) 194
  yoga5 4:35:00
  walking5 3:32:50 12.49(17:02) 20.1(10:35)
  Pilates2 2:00:00
  Orienteering2 1:13:30 7.22(10:11) 11.62(6:20)29 /31c93%
  Total26 31:18:30 252.85 406.92 19429 /31c93%

«»
2:22
0:00
» now
FrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSu

Thursday Jan 28, 2010 #

yoga 55:00 [2]

Wednesday Jan 27, 2010 #

road cycling (commute) 30:00 [2] 8.0 km (3:45 / km)

Tuesday Jan 26, 2010 #

walking 54:32 [3] 5.5 km (9:55 / km)

running 34:11 [3] 6.06 km (5:38 / km)

Hyde Park:

jog there - 600m, 3.58
Loop 1 - 1150m, 6.12
Loop 2 - 1110m, 5.52
Loop 3 - 1050m (don't know why 100m shorter), 5.41
Loop 4 - 1120m, 5.35
cool down/ jog hme - 1030m, 6.53

Monday Jan 25, 2010 #

Pilates 1:00:00 [3]

Bit easier this week

Saturday Jan 23, 2010 #

road cycling 1:40:55 [4] 42.66 km (2:22 / km)

Elite Cycles slow group - Tony got a flat just out of Perry Lakes, rest of group went on so we had to do home bound section into strong easterly on our own. Used up a few extra calories so more deserving of bacon and eggs for brekkie!!

Orienteering race 41:33 [4] * 6.6 km (6:18 / km)
spiked:14/15c

Metro - Lake Gwelup - poor route choice AGAIN! Carol did it 6 mins faster.

Friday Jan 22, 2010 #

road cycling 1:40:00 [3] 36.0 km (2:47 / km)

Breakfast ride with Carol

Thursday Jan 21, 2010 #

yoga 1:00:00 [2]

running (Intervals) 34:00 [5] 6.3 km (5:24 / km)

warm up - 1k - 6.30
run throughs
6 X 800m @ 4.00
cool down - 0.5k - 3.30

Wednesday Jan 20, 2010 #

Pilates 1:00:00 [4]

Bloody hard - makes me realise how weak my abs are!!!

road cycling (commute) 1:00:00 [3] 16.0 km (3:45 / km)

AM - hme to wrk (W Perth)
PM - wrk to UWA via Kings Park (Pilates class) then hme

Tuesday Jan 19, 2010 #

running 36:49 [3] 5.56 km (6:37 / km)

28 degrees and humid at 6.30am - better to run early than at usual 5.30pm

4 laps of Hyde Park 1.1km - 6.21, 6.06, 6.10, 6.00
Jog/walk hme via newsagent - 1.19km - 8.21

Monday Jan 18, 2010 #

road cycling (commute) 30:00 [3] 8.0 km (3:45 / km)

30+ degrees when set off at 7.05am so quite a challenging ride up hill to W Perth, despite short dsitance. Furnance like conditions coming hme at 6pm - but mostly down hill thankfully.

Sunday Jan 17, 2010 #

walking 38:18 [3] 3.89 km (9:51 / km)

Leafy part of Mt Lawley nth of Walcott

Saturday Jan 16, 2010 #

walking 35:00 [2] 3.0 km (11:40 / km)

Not in mood for bike ride so stayed in bed then walked to Lawley's

Orienteering race (Metro) 31:57 [4] * 5.02 km (6:22 / km)
spiked:15/16c

Maylands - nice area with lakes, river etc but very hot afternoon. 2 1/2 mins slower than Carol - we were together until No. 4 then took differetn routes; hers was better by approx. 250 metres but she also ran a bit faster and hesitated less. I did beat Ken and Adam, plus won the water bottle!

Friday Jan 15, 2010 #

road cycling 2:00:00 [3] 55.0 km (2:11 / km)

Ride with Carol to Shelley Bridge, breakfast at Bouchard W Perth. Strong S Easterly on outward leg.

Thursday Jan 14, 2010 #

running (Intervals) 37:00 [5] 6.75 km (5:29 / km)

Perry Lakes Reabold - not wearing GPS so distances are estimate:
Warm up around lake - 1km
Lower Reabold path - 1.5km, 1km, 750m, 750m, 1km
Cool down - 750m

Wednesday Jan 13, 2010 #

road cycling (commute) 30:00 [3] 8.0 km (3:45 / km)

Tuesday Jan 12, 2010 #

running 38:17 [4] 6.62 km (5:47 / km) +194m 5:03 / km

Kings Park:
Lap 1 - 3.32km 18:48 climb 74m
Lap 2 - 3.3km 19:29 climb 121m

Carol & Ed Plummer did it in 35.50; no wonder I couldn't keep up and eventually lost sight of them.

Monday Jan 11, 2010 #

walking 40:00 [2] 3.5 km (11:26 / km)

yoga 50:00 [3]

road cycling (commute) 30:00 [3] 8.0 km (3:45 / km)

Sunday Jan 10, 2010 #

running 41:33 [4] 7.22 km (5:45 / km)

East Perth bridges run

Saturday Jan 9, 2010 #

road cycling 1:30:00 [4] 42.0 km (2:09 / km)

Elite - slow group. Max speed 52.3kph

Friday Jan 8, 2010 #

road cycling 1:40:00 [3] 37.0 km (2:42 / km)

Easy ride with Carol to Guildford, breakfast at Toast on Claisebrook inlet - great setting, yummy french toast with blueberries, honey and ricotta. Good coffee too.

Thursday Jan 7, 2010 #

running (Intervals) 35:00 [5] 7.07 km (4:57 / km)

Warmup 1000m - 6.21
5 X 400m - 1.52, 1.52, 1.53, 1.54, 1.51
1000m - 6.00
5 X 400m - 1.59, 1.54, 1.52, 1.54, 1.50
Cooldown 270m - 1.56

yoga 55:00 [3]

Wednesday Jan 6, 2010 #

walking 45:00 [3] 4.21 km (10:41 / km)

Tuesday Jan 5, 2010 #

running 41:10 [4] 6.67 km (6:10 / km)

KP run - hot and slow

yoga 55:00 [2]

Sunday Jan 3, 2010 #

running 38:44 [3] 5.49 km (7:03 / km)
ahr:117 max:155

4 laps of Hyde Park X 1.1km, very slow as sore lower back and v. tight glutes: 7.10, 7.08, 6.49, 6.40

Saturday Jan 2, 2010 #

road cycling 2:05:00 [3] 50.0 km (2:30 / km)

CRT ride - strong Easterly but quite an easy pace as had new rider on 2nd hand Bianchi with clunky gears. Seems counterintuitive - weaker riders should have the best bikes, but it's always the opposite! Anyway, Alison did pretty well to keep going - at least her partner Patrick rode with the slow group too.

Distance and time not precise as GPS not charged up and bike computer disconnected. GPS now charged but has cracked glass after was dropped on floor - still works but probably nolonger water proof !!

Friday Jan 1, 2010 #

running (Intervals) 44:31 [5] 6.8 km (6:33 / km)
ahr:138 max:178

3 sets of 4 X 200m, 200m recovery between each one in the set and 600m recovery jog between sets. 1.5k warm up, 0.6k cool down.

200 times: 0.57, 0.57, 0.57, 0.56, 0.55, 0.55, 0.55, 0.55, 0.53, 0.53, 0.53, 0.51

Nice to finish faster than I started.

« Earlier | Later »