Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ShotRat

In the 31 days ending Jan 31, 2011:

activity	#	time	miles		km		+m
Running	15	13:57:33	95.24	(8:48)	153.28	(5:28)	134
Mapping	2	2:56:22	16.65	(10:36)	26.79	(6:35)
Cricket	1	2:30:00
Cycle Commute	1	39:53	10.59	(15.9/h)	17.05	(25.6/h)
Total	19	20:03:48	122.48		197.12		134

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Monday Jan 31, 2011 #

Cycle Commute 39:53 [2] 17.05 km (25.6 kph)
shoes: Maxxis Fuse (rear wheel)

Sunday Jan 30, 2011 #

Running warm up/down 10:14 [1] 1.28 km (8:00 / km)
shoes: Inov8 Mudclaw 330

Warm up for WAMC XC run.

Running tempo 27:16 [4] 5.78 km (4:43 / km) +134m 4:14 / km
shoes: Inov8 Mudclaw 330

WAMC XC run at Bold Park - 5.8k.

I was aiming to use this as a tempo run, rather than an all out race. First hill out of the start was an interesting start, certainly got the heart rate up. Felt comfortable the whole way, with the exception of a couple of the steep little inclines. I kept up the effort going up the hills and was happy with the pace I was maintaining. Kept an eye on the pace to make sure I wasn't pushing too hard, but the up and down nature of the course kind of balanced that out anyway.

First ever XC "race" - probably as close to a terrain run as I'll get for a while.

Running warm up/down 9:16 [1] 1.52 km (6:06 / km)
shoes: Inov8 Mudclaw 330

Thursday Jan 27, 2011 #

Running long 1:36:11 [2] 17.2 km (5:36 / km)
shoes: Brooks Adrenaline GTS 9

Loop up to Canning Bridge and back.

Monday Jan 24, 2011 #

Running 29:24 [1] 4.79 km (6:08 / km)
shoes: Brooks Adrenaline GTS 9

Recovery run around a possible medium loop for WL MetrO.

Too short as it turns out!

Sunday Jan 23, 2011 #

Event: WAMC Matilda Bay Run

Running warm up/down 12:03 [1] 1.76 km (6:51 / km)
shoes: Brooks Adrenaline GTS 9

Running race (Matilda Bay WAMC 10k race) 43:10 [5] 10.0 km (4:19 / km)
shoes: Brooks Adrenaline GTS 9

Set out way too fast being dragged along in the crowd and paid for it later. Had intended to start out at 4:15's but noticed the pace as low as 3:45 for a while at the start. Kept on Craig's heels until 4km when the elastic band snapped and the fast start started to hurt. Rachel zipped past somewhere after 5km. I could see them ahead of me (in the distance!) but felt like I was running in wet cement. Paced slowed throughout the race but managed a bit of a kick in the last couple of k's.

Lesson learnt: Ignore the pace of the pack at the start and stick to my own pace. Especially when the race includes a shorter distance.

Positives: 5km time was 20:49 which is probably a PB (never actually done a timed 5k)

10k time was a PB by 10 seconds over last year.

Slightly disappointing time but I was happy with the way I kept going, even when it was hurting like hell.

Friday Jan 21, 2011 #

Running 1:04:35 [2] 11.95 km (5:24 / km)
shoes: Brooks Adrenaline GTS 9

Easy loop through Bibra Lake area to keep legs ticking over before Sunday's race.

Wednesday Jan 19, 2011 #

Running 1:00:15 [3] 11.02 km (5:28 / km)
shoes: Brooks Adrenaline GTS 9

We stayed in Bunbury for 3 nights and I did a loop out to the coast and down to Maidens Reserve. Then through Maidens, back to the coast and ran back along the sand. Easy pace for the most part, although I enjoyed picking it up a bit while running through Maidens.

Maidens looked an interesting place - anyone got any info on orienteering there? Do they stick to tracks or use the scrub as well?

C • Maidens 3

Monday Jan 17, 2011 #

Running tempo 43:26 [4] 9.03 km (4:49 / km)
shoes: Brooks Adrenaline GTS 9

2 x 3km in 13 min with 60 walk rest.

Some small niggles but everything warmed up well.

3km times were 12:45 & 12:42.

If I run the WAMC 10k on Sunday (depends on getting another game of cricket or not) then the goal is for 42:30, 50 sec faster than last year.

Saturday Jan 15, 2011 #

7 AM

Running 32:30 [2] 5.93 km (5:29 / km)
shoes: Brooks Adrenaline GTS 9

Easy loop. Had planned a harder session but woke up with a sore neck so took it easy.

1 PM

Mapping 1:28:37 [1] 17.17 km (5:10 / km)

Mapping WL MetrO continued. Almost done.

C • Mapping at pace 4

Thursday Jan 13, 2011 #

Running long 1:34:24 [2] 16.15 km (5:51 / km)
shoes: Brooks Adrenaline GTS 9

Loop around Bibra Lake and South Leeming.

Wednesday Jan 12, 2011 #

Mapping 1:27:45 [1] ** 9.62 km (9:07 / km)

Mapping for WL MetrO. Took the kids out in the bike trailer - at least they enjoyed the hills!

Tuesday Jan 11, 2011 #

Running intervals 53:33 [4] 9.77 km (5:29 / km)
shoes: Brooks Adrenaline GTS 9

Goal was 5 x 1km in 4:05 with 90 sec rest. Felt tight and sore on the first one and the goal got revised to 4:10's. Surprisingly managed to pick up the pace as the session went on.

4:10, 4:07, 4:08, 4:06, 3:57

Hopefully that's blown the last of the soreness away. Cricket - what a stupid game!

Monday Jan 10, 2011 #

Running 28:02 [1] 4.7 km (5:58 / km)
shoes: Brooks Adrenaline GTS 9

Recovery run. Still sore from the game of cricket, will probably just push everything back a day this week.

Saturday Jan 8, 2011 #

1 PM

Cricket 2:30:00 [2]
shoes: Brooks Adrenaline GTS 9

Filled in for a cricket game at my old club. Having not played in 5 years, it hurt like hell. Two catches and two wickets made the day quite enjoyable.

C • Obviously 28