Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: SusC

In the 31 days ending Mar 31, 2011:

activity

time

miles

Cycling

15:16:00

Running

8:47:12

35.94

57.84

Strength&Conditioning

5:22:00

Orienteering

2:36:48

Deep Water Running

1:40:00

Recovery minutes

1:08:39

Aqua class

40:00

core stuff

27:00

stretching

20:00

Total

36:17:39

35.94

57.84

2:52

0:00

» now

Thursday Mar 31, 2011 #

6 AM

Running warm up/down 25:17 [3] 4.66 km (5:26 / km)
shoes: Asics Gel1140

To gym (16.41) and to bus stop after (8.36) with pack on.

Strength&Conditioning 14:00 [4]
shoes: Asics Gel1140

7 exercises, 6 x 20secs on each with 10sec rest, 1 min rest b/w exs?
air squats
punching bag
mountain climbs
side shuffle
dead lift
v sits
push press

Recovery minutes 7:00 [3]

between stuff

7 AM

stretching 5:00 [3]

at bus stop

3 PM

Cycling (commute) 35:00 [3]

To homework club and then to Marrarra to get a ride home with Lach.

Wednesday Mar 30, 2011 #

5 AM

Strength&Conditioning 40:00 [3]

2 sets x 6 x 24 ex. 1.5/3kg None of these hurt my weird hurty inner leg muscles. Which is good, but still can't work out what caused them to be sore.

C • Adductors? 4

6 PM

Running warm up/down 17:00 [3]
shoes: Asics Gel1140

From work to WOW for Runners & Walkers and also 6 mins of warmdown jog after running.

Running race 19:55 [4] 4.6 km (4:20 / km)
shoes: Asics Gel1140

Bike path, grass and track. Course not marked the way it was intended so most people only did 4.6, not 5.0km. Aimed for 10k pace but was perhaps a bit quick.

Tuesday Mar 29, 2011 #

6 AM

Cycling (commute) 46:00 [3]

Easy flat ride to work. Weird muscles somewhat better but not totally so skipping this morning's class...maybe tonight instead?

Monday Mar 28, 2011 #

6 AM

Cycling (commute) 42:30 [3]

To work. Sore from gym on Sat I think so will skip tonight. Not sure what muscles they are, not used for running but squats maybe. Have heaps of energy but prob shouldn't do much!

5 PM

Cycling (commute) 38:00 [3]

Easy ride over to Marrarra to meet Lach.

Sunday Mar 27, 2011 #

8 AM

Running long 1:20:07 [3] 13.0 km (6:10 / km)
shoes: Brooks Defyance

Bike path & beach/rocks to monsoon forest tracks and back. Tide more in on the return so skipped the awkward cliff base bit near the Cool Spot but then went down and stayed on beach til museum.

25 to monsoon forest
24 in monsoon forest
31 back from monsoon forest

got a bit sunburned...
Tried to be fussy about not trying to go fast. Some leg muscles sore from yesterday but not running ones...although all got a bit tired towards end.

Saturday Mar 26, 2011 #

8 AM

Running 16:17 [3] 3.2 km (5:05 / km)
shoes: Asics Gel1140

Run to gym.

Strength&Conditioning 35:00 [4]
shoes: Asics Gel1140

nearly 4 circuits of:
10 burpees
20 ren rows
30 ball bounces
40 hindu squats
50 push press
60 step unders
no recovery

5 PM

Running warm up/down 25:00 [3]
shoes: Brooks Defyance

Various bits & pieces before & after.

Running race (800m) 2:54 [5] 0.8 km (3:37 / km)
shoes: Brooks Defyance

laps:
1.24
1.30
Timed the laps a bit better than last week but running still felt rather awkward and not easy.

6 PM

Running race (1500m) 5:50 [5] 1.5 km (3:53 / km)
shoes: Brooks Defyance

Rhythm felt much better than the 800. Started a bit tentative so still had quite a bit left at the end.
Splits:
1st 800 3.07
next 700 2.43

Friday Mar 25, 2011 #

6 AM

Running warm up/down 15:00 [3]
shoes: Asics Gel1140

4 laps warm up plus runthroughs & drills.

Running intervals 10:40 [4] 2.4 km (4:27 / km)
shoes: Asics Gel1140

Marrarra: 8 x 300m @ 5k pace, with 100m walk recov (approx 50sec):
80,79.80,79,81,79,79,82

Not as quick as the other week but they were a bit too quick and this week also in lane 3.

Recovery minutes 5:47 [3]
shoes: Asics Gel1140

100m walk recovs:
57,47,47,49,51,48,48

7 AM

Running warm up/down 10:29 [3] 1.9 km (5:31 / km)
shoes: Asics Gel1140

At work, down to the gate on the road and back.

stretching 15:00 [2]

At work, outside, before warmdown.

Thursday Mar 24, 2011 #

6 AM

Strength&Conditioning 20:00 [3]

6 reps x 24 ex, mostly 3kg but 1.5 for the overheads

Cycling (commute) 43:00 [3]

To work. Starting to feel more like dry season.

3 PM

Cycling (commute) 28:00 [3]

Over to homework club. Supposed to ride to Marrarra after and meet Lachlan but weather crappy and Andrea offered me a ride home.

Wednesday Mar 23, 2011 #

7 PM

Deep Water Running 20:00 [3]

alternating 30 paces long/90 short

Tuesday Mar 22, 2011 #

6 AM

Running 33:44 [3] 6.4 km (5:16 / km)
shoes: Asics Gel1140

To & from gym (16.32 + 17.12)

Strength&Conditioning 12:00 [4]

8 mins of 1,2,3 with 30 secs on/off
1. A:partner band stretch,B:clap pushups
2. A:deadlifts,B:burpees
3. A:shuttle runs,B:crawling
Felt a bit weird part way through #3, like my heart couldn't go hard enough.

Recovery minutes 12:00 [3]

Monday Mar 21, 2011 #

6 AM

Strength&Conditioning 17:00 [3]

6 reps x 24 ex, 3kg.

Cycling (commute) 40:00 [3]

To work. Awesome morning. All cyclists looked happy:)

5 PM

Cycling (commute) 43:00 [3]

Home via gym

6 PM

Strength&Conditioning 12:00 [4]

20 mins of alternating push press (KB8kgs)& renegade rows(3kg), starting each minute after 20-30 secs recov. Perhaps could have gone heavier. Two lengths of power wheel at the end, 1st ok but had to stop part way through the 2nd.

Recovery minutes 8:00 [3]

Sunday Mar 20, 2011 #

7 PM

Deep Water Running 17:00 [3]

7 x 30 long paces then 90 short ones.

Saturday Mar 19, 2011 #

6 AM

Strength&Conditioning 16:00 [3]

5 reps 24 ex, 3kg. Struggled with the overhead pulls.

5 PM

Running warm up/down 20:00 [3]
shoes: Brooks Defyance

Various bits of jogging before & after races.

Running race (800m) 2:55 [5] 0.8 km (3:39 / km)
shoes: Brooks Defyance

Haven't done one of these for ages! 1st lap way quicker, 1.18, 1.37? Pretty sure next week will be easier.

Running race (3K) 12:49 [5] 3.0 km (4:16 / km)
shoes: Brooks Defyance

Hadn't done one of these for ages either. Was not busting myself, but also legs would not go quicker. Legs a bit tired from yesterday too.

Friday Mar 18, 2011 #

6 AM

Running warm up/down 20:00 [3]
shoes: Brooks Defyance

3 laps warmup plus run throughs plus a bit of a jog warmdown. This mob seem to walk laps rather than run for warmdown...

Running 17:30 [4] 4.0 km (4:23 / km)
shoes: Brooks Defyance

At Marrara on the track.
4 x 1km @ 10k pace:
4.11
4.25
4.26
4.28
jog recovs 1.30 between

first one a bit quick but then got it about right

Running (recoveries) 4:24 [3] 0.6 km (7:20 / km)
shoes: Brooks Defyance

Supposed to be 1.30s between the 1ks but had to guess a bit as dark in that corner of the track
1.25
1.31
1.28

5 PM

Cycling (commute) 25:00 [3]

In to town and back from home. Made it to SAFE NT before it closed, just!

Thursday Mar 17, 2011 #

Note

Throat mostly better.

C • Get better! 2

6 PM

Cycling (commute) 39:00 [3]

Home from work. Sky was grumbly leaving work but happily it didn't follow me.

Wednesday Mar 16, 2011 #

Note

Stupid sore throat. Went home at lunch time. Legs feel pretty good tho!

Tuesday Mar 15, 2011 #

Note

Getting a sore throat:(

6 AM

Cycling (commute) 45:00 [3]

A not very fast ride to work.

Monday Mar 14, 2011 #

Note

Need a bit more sleep and quads are on the sore side.

Sunday Mar 13, 2011 #

10 AM

Orienteering race (long) 1:27:47 [5]
shoes: Old Jalas

Mass start on Mt Ainslie. Rather warm and tough after so much racing yesterday. Massive 22 min leg on shade-less tracks to first control didn't do a lot except make us all hot and tired. Didn't separate us much as everyone went the same way and could still see one another although all strung out. Couldn't keep up on this bit, legs just didn't know how to go faster. Nav good overall, gradually got going and although couldn't keep up with the running speed managed to trim bits off legs here and there to pass a few people during the course. After losing company from Rachel and Jas, picked up Tracy through the butterfly section which was reassuring. Happily nothing really hilly after that point.

Overall, coped better than expected:)

Running warm up/down 8:00 [3]
shoes: Asics Gel1140

Beforehand with Fern. Quads a bit sore above knees.

Saturday Mar 12, 2011 #

Running warm up/down 15:00 [3]

9 AM

Orienteering race (middle) 43:01 [5]

Bruce Ridge. First orienteering since Nov 14! Happy with what I was doing mostly except for losing 3mins on no 7. Didn't use compass enough and instead got sucked into gully to the right instead of picking up the minor watercourse as intended. Interesting to note that gully was mapped as a minor watercourse on previous maps but not in the current version. Oh well, results suggest lots of us had trouble there. Also lost 1min on 2, figured out quickly that tracks unreliable so essentially had no attackpoint except the patch of green it was in. Overshot but luckliy saw it downhill of me as I was wondering what to do. After that tried to adjust navigation to cope with unreliable track mapping and mostly did ok, though trying to relocate at no 7 was difficult!

1 PM

Orienteering race (2 person mixed relay) 26:00 [5]
shoes: Brooks Defyance

Mad dash around AIS, twice.

Friday Mar 11, 2011 #

6 AM

Running warm up/down 17:00 [3]

Around to bottom of Woolner hill for drills and home after past the primary school.

Running (drills) 14:00 [4]

Similar to Sunday.

9 AM

Cycling 45:00 [3]

Riding around Larrakeyah and Cullen Bay putting out controls for Sunday's event.

Thursday Mar 10, 2011 #

3 PM

Cycling (commute) 1:05:00 [3]

Work to Malak(27) and Malak to home(38).

Wednesday Mar 9, 2011 #

5 AM

Strength&Conditioning 35:00 [2]

15 reps of 24 ex

7 AM

Cycling (commute) 40:00 [3]

To work. A bit of drizzle but it was a pleasant amount.

7 PM

Deep Water Running 15:00 [3]

30/90 long strides/short fast strides for 15 mins

Tuesday Mar 8, 2011 #

5 AM

Running 34:17 [3] 6.6 km (5:12 / km)
shoes: AirZoomVomero3+

To & from gym (17.35/16.42) Got WET on way home.

6 AM

core stuff 12:00 [4]

Burpees/some sort of lift, shuttle run/crawling, hand slap pushups/some sort of row, 8 mins each of 30 sec on/off.

C • Wow, where do you get the energy? 5

Recovery minutes 12:00 [2]

Between stuff.

7 PM

Deep Water Running 18:00 [3]

30 slow paces/90 fast paces repeated for 15mins...or it might have been a bit longer as had no watch.

Monday Mar 7, 2011 #

5 AM

Strength&Conditioning 38:00 [3]

15 reps of 24 ex

7 AM

Cycling 39:30 [3]

To work.

5 PM

Cycling (commute) 40:00 [3]

Home via gym.

6 PM

Strength&Conditioning 20:00 [3]

Alternating 10 x shoulder press and 7 x push press (6/4kg) every minute with some rest.

Sunday Mar 6, 2011 #

7 AM

Running warm up/down 19:42 [3]
shoes: Asics Gel1140

Down to flat bit of Woolner bike path and home after past primary school.

Running intervals (Drills) 20:55 [4]
shoes: Asics Gel1140

6 x runthroughs + jog between
2 x skipping
2 x feet/bum
10 x triple
6 x side stepping
walk between

7 PM

Deep Water Running 15:00 [3]

30 slow paces/90 fast paces repeated for 15mins

Saturday Mar 5, 2011 #

6 AM

Strength&Conditioning 38:00 [3]

15 reps of 24 ex. Turned the light off so neighbours wouldn't see in but then kicked the rocking chair in the dark and had to put peas on my foot....

4 PM

Cycling 1:00:00 [3]

Riding around checking control sites in Larrakeyah/Cullen Bay. Took three hrs nearly but lots of stopped time.

Friday Mar 4, 2011 #

5 AM

Cycling (commute) 33:00 [3]

To the track at Marrara. Rode on the footpath as couldn't get red flashy light to work. Very happy as it didn't rain.

6 AM

Running warm up/down 10:00 [3]
shoes: Asics Gel1140

3 laps jog plus runthroughs & drills (skipping & feet to bum)

Running intervals 12:43 [4] 3.3 km (3:51 / km)
shoes: Asics Gel1140

Track session with the Triathlon club mob, at Belinda's suggestion. Really enjoyed this!

11 x 300, aimed for 5k pace but they look a bit quick:
70,70,70,69,70,68,69,69,67,70,71
100 walk/jog recov between (55-60sec)

Recovery minutes 8:52 [3]
shoes: Asics Gel1140

100m recovs - some walk (over part of track still being built) then jog to start point
55,55,57,58,57,57,54,60,60,55

7 AM

Cycling (commute) 36:00 [3]

Marrara to work.

5 PM

Cycling (commute) 42:00 [3]

Work to home.

6 PM

Cycling (commute) 30:00 [3]

Down to the wharf for dinner, because I really felt like I wanted icecream all day, but by the time had eaten main course I was too full. Oh well, another day.

Thursday Mar 3, 2011 #

5 AM

Running warm up/down 25:17 [3]
shoes: Asics Gel1140

13.17 to foot of hill, 12.00 to get home. Dark!

Running hills 5:20 [4] 1.08 km (4:56 / km)
shoes: Asics Gel1140

4 x 270m hills at 85%:
1.21
1.20
1.20
1.19
Not flat out, was pretty much a test to see whether speedwork at Marrara tomorrow morning would be possible. Verdict: some things hurt but don't seem to be used so much for running so probably no real excuse to not go.

Running (recoveries) 5:07 [3]
shoes: Asics Gel1140

Down the hills:
1.43
1.41
1.43

3 PM

Cycling (commute) 25:00 [3]

Over to homework club. Andrea gave me a lift home after, so I didn't have to ride, which was wonderful!

Wednesday Mar 2, 2011 #

5 AM

Strength&Conditioning 25:00 [2]

12 reps, 24 ex. A bit on the quick side.

C • Buff 7

6 PM

Aqua class 40:00 [3]

My pool, with Em and B. No-one had belts on this week so there wasn't much talking, just gurgling. Plus we were all a bit tired from our various exercising.

Session went something like:
5 min warmup
5 mins longs/shorts
30 secs on/off kicking at wall plus some scissor legs
breaststroke arms in sitting position
5 mins longs/shorts
15 secs on/30 off kicking at wall
5 mins longs/shorts
2 laps canoe
5 mins warmdown

Smelt much nicer this week:)

Tuesday Mar 1, 2011 #

6 AM

core stuff 15:00 [4]

Another gym class (out of free passes now), this one 30sec on/off on rotation of exercises. Really liked this class, maybe because it wasn't all about lifting heavy things. Oompahs, sit & spin, something I don't have a name for, lunges, rows, supermans & step ups.

Recovery minutes 15:00 [2]

Between the 30 secs.

7 AM

Cycling (commute) 36:00 [3]

To work (via gym).

7 PM

Deep Water Running 15:00 [3]

Some long strides, some short.

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