Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ShotRat

In the 28 days ending Feb 28, 2011:

activity	#	time	miles		km		+m
Running	10	7:48:46	56.66	(8:16)	91.18	(5:08)
Cycle Commute	9	6:28:10	104.32	(16.1/h)	167.89	(26.0/h)
Orienteering	3	2:41:03	15.68	(10:16)	25.24	(6:23)	260
Mountain Bike	1	1:45:00
Total	20	18:42:59	176.66		284.31		260

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Monday Feb 28, 2011 #

Cycle Commute 45:07 [2] 17.54 mi (23.3 mph)
shoes: Maxxis Fuse (rear wheel)

Saturday Feb 26, 2011 #

Orienteering 1:22:56 [4] **** 9.12 km (9:06 / km) +260m 7:58 / km
shoes: Inov8 Mudclaw 330

Nomads Training at Nganga, broad features into detailed terrain.

New weather term: FHOT. Pretty obvious what the f stands for.

Definirtely warm after the warm up exercise. Getting use to the new shoes meant quite a few small ankle rolls, nothing serious. They feel a bit softer under foot, which should be nicer on the long courses.

Applied the training concepts for the first half well, running with a broad view to the attack point and then purposely slowed right down from there. Exaggerated the two elements a bit to make sure I was practicing the skills. Next time the pace will need to be higher throughout. Hopefully we'll start earlier, as per Craig's suggestion.

Nice to blow the cobwebs out on a training run rather than in competition.

C • F for... 4

Thursday Feb 24, 2011 #

Running tempo 55:24 [3] 11.62 km (4:46 / km)
shoes: Brooks Adrenaline GTS 9

3 x 12min @ 4:25's with 1 min jog in between.

Comfortable session, although it took a bit to get going. Warm by the end.

Paces: 4:24, 4:24, 4:24

Wednesday Feb 23, 2011 #

Cycle Commute 43:22 [2] 17.48 km (24.2 kph)
shoes: Maxxis Fuse (rear wheel)

Tuesday Feb 22, 2011 #

Running intervals 54:20 [3] 10.62 km (5:07 / km)
shoes: Brooks Adrenaline GTS 9

3 x 2km in 8:30 with 90 sec rest.

All pretty comfortable. Starting to feel a little soreness in my left achilies that may need monitoring.

8:28, 8:24, 8:25

Saturday Feb 19, 2011 #

Running long 1:35:24 [2] 17.23 km (5:32 / km)
shoes: Brooks Adrenaline GTS 9

Loop up to Canning Bridge and back.

Mountain Bike 1:45:00 [2]

Mountain bike and trailer with 2 kids (who are bloody heavy!).

Putting out the MetrO series controls.

C • Thanks 4

Friday Feb 18, 2011 #

Cycle Commute 44:59 [2] 17.5 km (23.3 kph)
shoes: Maxxis Fuse (rear wheel)

Thursday Feb 17, 2011 #

Running intervals 57:08 [4] 10.74 km (5:19 / km)
shoes: Brooks Adrenaline GTS 9

Interval session: 2 x 1km in 4:20's with 60 sec rest, 4 x 1km in 4:00 with 90 sec rest.

4:19, 4:18, 3:56, 3:56, 3:57, 3:56

First two were easy, last four were more difficult. I felt that I was keeping a reasonably consistent pace throughout the harder efforts.

Tuesday Feb 15, 2011 #

Running intervals 51:10 [4] 9.53 km (5:22 / km)
shoes: Brooks Adrenaline GTS 9

Interval session - 4 sets of 1km in 4:10, 30 sec rest, 1 min at 5k pace (for which I aimed for under 4 min/km), 90 sec rest.

Reps:

4:08, 3:48
4:04, 3:50
4:06, 3:47
4:04, 3:48

Felt pretty strong the whole way. Ankle was a bit sore at the end of the warm down which was a bit weird.

Saturday Feb 12, 2011 #

Running warm up/down 2:47 [1] 0.53 km (5:15 / km)
shoes: Brooks Adrenaline GTS 9

Orienteering race 39:05 [4] 8.03 km (4:52 / km)
shoes: Brooks Adrenaline GTS 9

Metro long at Stratton.

Talk about taking the road less travelled. From the start #1 looked good, but everyone seemed to run past the road that led to it, probably going up to #2 instead. Got to #1 and it was a ghost town, really weird for the first control of a metro event. Circle clockwise around the bottom group of controls and eventually decided to drop the 4 controls in the SE corner.

Didn't see many people at all until I got to the bush controls on the soggy sand. Saw Tooms striding along and thought we might come together once I'd finished the bush controls, but I didn't see him again.

Ran strongly through to the finish, dropped 13 and 6 on the way back for quite a good route with little back tracking. 2nd to tRicky by 4 minutes, probably as expected given the people in the race.

Ankle all good. Thanks Craig & Rachel.

Friday Feb 11, 2011 #

Cycle Commute 42:15 [2] 17.5 km (24.9 kph)
shoes: Maxxis Fuse (rear wheel)

Went well until I turned a corner on a cycle path along Roe Hwy and found myself eating bitumen. I have noticed my front tyre deflating a little over night and have been pumping it up each morning. I didn't think to check it on the way home and with the tail wind speed was well and truly up on the norm, so I thought all was well.

Anyway, turned the corner a bit quicker than normal and the partly flat tyre just slipped straight out and over I went. Oddly enough, no grazes on the legs at all. Both wrists sore, grazed left size of my face and chin, left shoulder and in between my tits!

Will straighten up the handle bars tomorrow and also go and buy some new inner tubes!

C • You should 4

Note

Ankle should be fine tomorrow.

Thursday Feb 10, 2011 #

Cycle Commute 41:15 [2] 17.46 km (25.4 kph)

Cycled instead of running to let my ankle rest until Saturday.

Wednesday Feb 9, 2011 #

Cycle Commute 43:35 [2] 17.5 km (24.1 kph)
shoes: Maxxis Fuse (rear wheel)

Note
(injured)

Ankle swollen from the roll yesterday. Not too painful, but it obviously did some damage.

Tuesday Feb 8, 2011 #

Running warm up/down 6:54 [1] 1.14 km (6:03 / km)
shoes: Brooks Adrenaline GTS 9

Warm up to the start of the West Leeming MetrO event.

Running tempo 36:29 [4] 7.96 km (4:35 / km)
shoes: Brooks Adrenaline GTS 9

Tempo run around a possible long loop for the MetrO event.

Rolled my ankle stepping up a massive 2 inch kerb near the end. Of course, allowing for scaling, that would be about 1m high for normal people.

Running warm up/down 6:06 [1] 0.99 km (6:10 / km)
shoes: Brooks Adrenaline GTS 9

Short jog home.

Monday Feb 7, 2011 #

Cycle Commute 41:30 [2] 17.4 km (25.2 kph)
shoes: Maxxis Fuse (rear wheel)

Saturday Feb 5, 2011 #

Running warm up/down 11:31 [1] 2.01 km (5:44 / km)
shoes: Brooks Adrenaline GTS 9

Orienteering race (MetrO Long) 39:02 [3] 8.09 km (4:49 / km)
shoes: Brooks Adrenaline GTS 9

MetrO Long at Kingsley.

A few bobbles at the start, but got smoother as the pack broke up. #9 went walkies, which cost a bit of time (53 seconds according to GPS track) but I was happy with the rest of the route choice.

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