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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: MK

In the 31 days ending Jan 31, 2010:

activity # timemileskm+m
  Running12 9:24:38 13.05 21.0
  Surfing4 4:15:00
  Orienteering2 2:22:00
  Cycling1 59:00 13.05(4:31) 21.0(2:49)
  Walking1 55:00
  Gym1 50:00
  Kayaking1 40:00
  Total19 19:25:38 26.1 42.0
averages - sleep:6.8

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Sunday Jan 24, 2010 #

Orienteering race 1:07:00 [4]
slept:6.5 shoes: Asics Trabuco

Got really lost, for most of the time, then sort of figured out the map. Managed to get the one control Tim couldn't!

Saturday Jan 23, 2010 #

4 PM

Running 50:00 [4]
slept:7.5 shoes: Nike Zoom Miler

10 min warm up then 6x400m with 350m jog in between then warm down. Were all sub 1.30m,around 1.24-27, having some serious winds to contend with.

Friday Jan 22, 2010 #

Surfing 1:45:00 [3]
slept:8.0 (sick)

Not sure if this helped my cold or not but was totally worth it. Tiny, cleanish, funish, wee waves in bloody cold conditions, surprised we managed to stay out as long as we did. Getting surfing muscles now. Cut foot on fin, has stopped bleeding and doesn't look like much.

Wednesday Jan 20, 2010 #

8 AM

Kayaking 40:00 [2]
(sick)

Kayak with FT up the avon for a few kms and back, just cruising, trying out steering and just staying in the boat lol. Awesome!
11 AM

Running hills 46:00 [4]
slept:3.0 (sick)

Run up hackthorne to takahe and harry el to kiwi with AK, was pretty painful, my hips hurt from kayaking so just took it easyish
7 PM

Orienteering race 1:15:00 [4]
slept:3.0 (sick) shoes: Asics Trabuco

Soooooooooooo tired but forced to do first orienteering race and had no idea what to expect but It turned out to be real fun and got over half the points so ok I guess

Tuesday Jan 19, 2010 #

Running race 22:00 [4] 5.0 km (4:24 / km)
slept:6.0 (sick) shoes: Adidas Adizero

Shoe Clinic 5k
First one in aaaaaaaaaages so took it kinda easy, was about 2min slower than should be but oh well it was pretty comfortable and relaxed so gotta do much better next week and maybe I will win the $300 shoe voucher!?

Monday Jan 18, 2010 #

Surfing 30:00 [4]

Surf at Scarborough with Zara, big and messy so lots of paddling for crappy waves

Sunday Jan 17, 2010 #

Running hills 1:36:00 [3]
shoes: Asics Trabuco

started at bottom of hackthorn road up to takahe then to kiwi then around and along front of sugarloaf to some random track kinda opposite bowenvale down there and back to the car with McSpeedy (Tim F)

choice

Saturday Jan 16, 2010 #

Running intervals 40:00 [5]
shoes: Adidas Adizero

Warm up then 4 x stairs at huntsbury with jog in between back round
51
52
53
50
warm down

could have done another couple probably

Friday Jan 15, 2010 #

Surfing 30:00 [4]

Surfed out at North Beach in disgusting conditions

Thursday Jan 14, 2010 #

Running hills 40:00 [3]
shoes: Asics Trabuco

Surf was rubbish so me and Danielle hit up vic park and Harry El to SOK and back. Legs were really feeling yesterdays training tho.

Wednesday Jan 13, 2010 #

Surfing 1:30:00 [3]

Surf at scarborough with Zara. Really nice and clean, but tiny. sweet though, on the 7'6.

Running 50:00 [5]
shoes: Nike Zoom Miler

10 min warm up
1k
800m
600m
400m
200m
2x100m
warm down
was real slow though

Tuesday Jan 12, 2010 #

Running hills 40:38 [4] 8.0 km (5:05 / km)
shoes: Asics Trabuco

Up Rapaki into a gnarly head wind, so pretty slow. Easy jog back. Have the first 5k series thing tonight.

Running intervals 20:00 [4]
shoes: Asics Trabuco

Fartlek while the 5k series was on. Didn't wanna race today coz knees were pretty sore after Rapaki. Was an awesome turnout though and Karlys PB means I gotta get my act together before Buller Relay :S

Sunday Jan 10, 2010 #

Running hills 40:00 [4]
shoes: Asics Trabuco

Ran up around Bowenvale. Was shit. Couldn't keep HR relaxed or anything. And a sunburnt butt hurts downhill.

Thursday Jan 7, 2010 #

Running hills 45:00 [4]

warm up then 6 x 1 min hill reps with Danielle. Was bloody tough but awesome. 3 min jog back around to start each time. Then warm down.

Wednesday Jan 6, 2010 #

Cycling 59:00 [4] 21.0 km (2:49 / km)

Bike to Uni Hall and back, had to dodge lots of road works so was kinda slow, esp on the way back. Lots of tar and stones stuck to bike / me.
31 min to Hall
28 min to home

Running 30:00 [4]
shoes: Nike Zoom Miler

warm up. 400, 200, 4 x 100. warm down.

Tuesday Jan 5, 2010 #

Gym 50:00 [3]
shoes: Asics Trabuco

20 mins treadmill (4km, hills) and was really hard, must be unfit. 15 mins rowing machine (3km). now have 3 blisters. 15 mins cross trainer.

Running hills 45:00 [4] 8.0 km (5:38 / km)
shoes: Asics Trabuco

Did first half of Rapaki real hard, needed to vom but couldnt, so rest of it was killer painful, took it easy running / walking back down.
Think it was coz I ate too much dinner/am still sick from RnV hehehe

Sunday Jan 3, 2010 #

Walking hills 55:00 [2]
shoes: Asics Trabuco

Walked up most of rapaki to get back into exercise mode after only THE BEST WEEK OF MY LIFE (rhythm n vines)

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