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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: genebeveridge

In the 7 days ending May 22, 2011:

activity # timemileskm+m
  Orienteering3 3:58:46 19.26(12:24) 31.0(7:42) 300
  Running (road/track)2 2:01:00 15.53(7:47) 25.0(4:50) 500
  Road Cycling1 1:53:00
  Mixed Running (road/trail/terrain)3 1:19:30 9.01(8:49) 14.5(5:29)
  Running (grass)1 1:13:00 8.08(9:02) 13.0(5:37)
  Conditioning1 40:00
  Drills1 32:00
  Core Strength1 20:00
  Total10 11:57:16 51.88 83.5 800

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MoTuWeThFrSaSu

Sunday May 22, 2011 #

11 AM

Orienteering race 1:24:46 [4] *** 12.0 km (7:04 / km) +300m 6:17 / km
shoes: Icebug Spirit olx

Rogaine 4 at Slater Road. Mostly in the forest. My route seemed pretty good but maybe not quite as good as Matts and Tobys. My legs were also way too tired and I couldnt do the hills hard. I also lost about a minnute at the end just being too tired to run up a hill. Finshed 2nd to Matt by 40 seconds

Saturday May 21, 2011 #

8 AM

Mixed Running (road/trail/terrain) 29:30 [3] 5.5 km (5:22 / km)
shoes: Asics GT-2150

Warm up before drills. once with Tom and then again with Tom and Toby

Drills 32:00 [3]
shoes: Asics GT-2150

Stride mechanics and stride outs.
9 AM

Conditioning 40:00 [3]
shoes: Inov-8 X-Talon (pair 2)

Mikes killer circuit! Shoulders seemed to take a pounding this time. Quads also felt tired
3 PM

Road Cycling 1:53:00 [3]

Ride to Albany. Got rained on twice, and was starting to get cold. Tried not to smash my quads so didnt push hard but I still felt to be going fairly fast for how little riding I have been doing.
9 PM

Mixed Running (road/trail/terrain) 35:00 [3] 6.0 km (5:50 / km)
shoes: Inov-8 X-Talon (pair 2)

Running into Woodhill from Bradley Road.
Very very tired on the way out after training

Orienteering (night O) 1:14:00 [4] **** 12.0 km (6:10 / km)
shoes: Inov-8 X-Talon (pair 2)

Nigth training set my Matt on Stags Roar. A challenging course on an accurate map map for one of the best O sessions I have every done. I was very tired by the end though especially up hills. I was also having trouble with the top of my hamstrings getting close to cramping at times. Lost a few minutes total but overall happy with my navigation.
C • take it easy 3

Friday May 20, 2011 #

5 PM

Running (road/track) 30:00 [3] 8.0 km (3:45 / km)
shoes: Asics GT-2150

Running to Mt Eden from Uni and then into town after hill reps

Running (road/track) hills (hill reps) 40:00 [5] 7.0 km (5:43 / km) +500m 4:13 / km
shoes: Asics GT-2150

5 times up Mt Eden doing accelerations. Running steady and the lifting the pace quickly and holding for about 30 seconds at very high intensity and then slowing down again to a steady pace before the next acceleration. Was very hard but would have been much better with others. Knees sore on the down hills.

Thursday May 19, 2011 #

5 PM

Running (grass) warm up/down 28:00 [2] 4.0 km (7:00 / km)
shoes: Inov-8 X-Talon (pair 2)

Running (grass) intervals 45:00 [5] 9.0 km (5:00 / km)
shoes: Inov-8 X-Talon (pair 2)

Faltek with a big group at the Domain 24 minutes hard out of 1 2 3 or 4 minutes and almost equal recoveries. I felt to be running very consistently during each interval and over the session. Got the stitch on one interval at about half way but it didnt come back after the recevery.

Wednesday May 18, 2011 #

9 PM

Mixed Running (road/trail/terrain) 15:00 [2] 3.0 km (5:00 / km)
shoes: Inov-8 X-Talon (pair 2)

Running to start and back to the car after night O.

Orienteering (night O) 1:20:00 [3] 7.0 km (11:26 / km)
shoes: Inov-8 X-Talon (pair 2)

Night O set my Duncan. Thanks Mat for the use of you head light. I left mine at home, It was definately well chanrged by the time I got home though =) Course was very challenging but controls on the dense areas were just impossible

Tuesday May 17, 2011 #

5 PM

Running (road/track) intervals 36:00 [5] 7.0 km (5:09 / km)
shoes: Asics Piranha SP 3

Super fast intervals in the Domain. 450m 250m x 8. That 5.6 km of intervals. Very happy with my speed. Quads were getting a bit tired. My upper body felt stready and my technique was good.

Running (road/track) 15:00 [2] 3.0 km (5:00 / km)
shoes: Asics Piranha SP 3

Felling light and energetic. Cold weather though

Monday May 16, 2011 #

9 PM

Core Strength 20:00 [4]
(rest day)

Mainly abs

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