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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: MattR

In the 31 days ending Dec 31, 2009:

activity # timemileskm+m
  running13 9:51:43 66.78 107.47 1858
  Orienteering1 35:02 2.61(13:25) 4.2(8:20) 13513 /15c86%
  Total14 10:26:45 69.39 111.67 199313 /15c86%
averages - sleep:6

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Tuesday Dec 29, 2009 #

running 34:00 [2] 6.15 km (5:32 / km) +85m 5:10 / km
shoes: Mizuno

I felt like I was pulling a rickshaw with square wheels the whole way around. Ran with my flatmate around a few over-grown tracks around Logan park, I think most the time he was wondering where the hell we were going,

Saturday Dec 26, 2009 #

running hills 1:00:00 [3] 10.3 km (5:50 / km) +374m 4:56 / km
shoes: Mizuno

Ran this route the other way around for the first time so was a longer but not such as steep climb, although it got a bit steeper near the top and was slowed down a bit by some knee high grass. Got to the top of hill in 46 minutes (7.2km) and then only 14 minutes down the hill back to the flat.

Wednesday Dec 23, 2009 #

running warm up/down 20:00 [2]
shoes: Mizuno

This run was an epic fail on two counts.I had intentions of running a 10km time trial so I had a 15 minute warm up which was fine. Then started on the 10km and immediately as I started I got pain on the right side of my back, I tried to keep running but after 5 minutes it still persisted. So ended up jogging/walking the 3km home. I don't think my back is in great condition due to years of a mixed bowling action in cricket, some days I struggle to put my socks on. Might looking in doing some exercise to strengthen and get some flexibility into my back.

Fail two was when I was just about home. I decided that jumping a railing instead of walking an extra 5m was the best route choice. I got caught in two minds whether to jump it fully or put one foot on top of the railing first. In the end neither happened and i clipped by foot and feel onto the road, which since there was a drop off on the otherside was about 1.5m below....ouch. Now not only do I have a sore back but also grazes to both hands, a hip, knee, shin and elbow. The link shows a picture of the railing from Google street view, I advise to avoid trying to jump it.

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Monday Dec 21, 2009 #

running tempo 30:00 [4] 6.5 km (4:37 / km) +160m 4:07 / km
shoes: Mizuno

Though I would try go for a run with a bit more speed. I was surprised, I was able to maintain a good pace for longer than I though. Maybe starting to train properly is paying off..

running warm up/down 10:30 [2] 2.1 km (5:00 / km) +49m 4:29 / km

Sunday Dec 20, 2009 #

running hills 1:03:00 [3] 10.45 km (6:02 / km) +340m 5:11 / km
shoes: Mizuno

Ran through Ross creek and up start of Pineapple track. After run had some frozen Pineapple lumps which was quite fitting for my run. Ran for 35 minutes then turned around so trip back was only 28 minutes. I am not sure how map my run calculates meters ascent as it says it is 287m however, max height (342m) - min heigh (24m)= 318m. Shouldn't my total ascent be at least 318m...?

I hope you find this run a lot more interesting Riki lol, all but 2km was off road.

Friday Dec 18, 2009 #

running 41:00 [2] 8.1 km (5:04 / km) +80m 4:49 / km
shoes: Mizuno

Easy run up north easy Valley, felt good at turn around point so bit quicker on way back.

Thursday Dec 17, 2009 #

running long 1:08:00 [2] 12.44 km (5:28 / km) +141m 5:10 / km
shoes: Mizuno

Was going to run along harbor track but was too windy when I got there so went around Ross creek instead. Felt not to bad running, could easily of run further.

Tuesday Dec 15, 2009 #

running 50:00 [3] 8.6 km (5:49 / km) +149m 5:21 / km
shoes: Mizuno

Ran up through Ross creek and down Leith valley with two flatmates. For some reason I decided running off into the bush was a good idea. All of a sudden a ditch came out of no where and my shoulder and knee got to meet a rock...ouch.

Sunday Dec 13, 2009 #

Orienteering race 10:01 [4] *** 1.7 km (5:54 / km) +45m 5:12 / km
spiked:5/6c shoes: Mizuno

Was 2nd runner in club relays champs. This was first leg of two and went out in the lead and maintained it after my run. Was quick run around Logan Park map, made a 30sec on control 5 cutting into the bush too late. Had a big night of drinking last night and KFC about 30 min before the race, so considering that my running speed was pretty good.

Orienteering race 25:01 [3] *** 2.5 km (10:00 / km) +90m 8:29 / km
spiked:8/9c shoes: Mizuno

Other runner loss time so was about 5th going into last leg. I caught up a few people but couldn't catch Ryan and ended 2nd. Made big mistake on one control and lost about 4 minutes. The area wasn't map well but should of relocated earlier than I did.

Wednesday Dec 9, 2009 #

running long 1:00:31 [3] 11.3 km (5:21 / km) +177m 4:58 / km
shoes: Mizuno

Good to go for a longer run than last few runs. Went through ross creek then headed further up leith vally

Monday Dec 7, 2009 #

running 36:00 [3] 7.5 km (4:48 / km) +82m 4:33 / km
shoes: Mizuno

Run up Leith Valley with flatmate, felt a bit stiff from yesterdays run

Sunday Dec 6, 2009 #

running 33:21 [3] * 7.1 km (4:42 / km) +78m 4:27 / km
slept:6.0 shoes: Mizuno

Short but solid run up North East Valley to Forrestor park

Friday Dec 4, 2009 #

running warm up/down 27:00 [2] 4.83 km (5:35 / km) +46m 5:20 / km
shoes: Mizuno

running 21:21 [5] 5.0 km (4:16 / km) +19m 4:11 / km
shoes: Mizuno

First time I have done a 5km time trial so was not sure what to expect. Was along path to ravernsborne. There was a very strong headwind blowing down the harbor which made the first half very tough going and probably added a minute or so onto my time. At least next time I be able to take a good chunk out of that time

Wednesday Dec 2, 2009 #

running 37:00 [2] 7.1 km (5:13 / km) +78m 4:56 / km
shoes: Mizuno

Easy run up North East Valley to Forrestor park with flatmate

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