Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Saz

In the 31 days ending Aug 31, 2010:

activity

time

miles

Riding

22:45:12

288.71

(4:44)

464.64

(2:56)

Paddling

16:22:31

75.84

(12:57)

122.05

(8:03)

Running

10:27:40

54.14

87.13

Adventure Racing

5:00:00

Core Stability

3:42:00

Mt Biking

1:24:00

9.0

(9:20)

14.48

(5:48)

Total

59:41:23

427.69

688.3

5:00

0:00

» now

Tuesday Aug 31, 2010 #

7 AM

Paddling 2:01:00 [3] 14.8 km (8:11 / km)
shoes: Booties

Slept in before going out for quite a nice paddle on the river. Finished up with 300m of drills single arms and holding.

5 PM

Running (Pre-Training Run) 26:28 [3] 4.3 km (6:09 / km)
shoes: pink asics

Knew that training was going to be pretty short tonight so went for a run beforehand. Didn't rain which was good. Quads a bit sore from Sunday and calves were there too.

Running warm up/down 16:00 [2]
shoes: pink asics

Just three of us at training tonight, Fletch, me and a lady who came back even after last week!

Running 20:00 [3]
shoes: pink asics

Session was 3 double long laps with 2 mins in between but I just did 2.

1.52, 2.13
2.14, 2.22

Quads were tired and sore going up the steep bit of the hill. Fell apart coming down after the first rep of the 2nd set the calves started hurting too.

Monday Aug 30, 2010 #

7 AM

Riding 50:00 [3] 19.0 km (2:38 / km)
shoes: space shoe tevas

Didn't feel like getting up and going to uni so stuffed around until 7ish and realised I was going to struggle to make my 8am lecture.

Luckily there was no wind so it was actually quite a pleasant ride in - no wind, no rain but cloud cover so it was warm.

5 PM

Riding 52:00 [3] 19.0 km (2:44 / km)
shoes: space shoe tevas

Rode home from uni, great how the days are getting longer so that this ride was almost all in the light yay bring on Summer!

Sunday Aug 29, 2010 #

Event: City to Surf (Perth)

8 AM

Running warm up/down 30:00 [2] 4.0 km (7:30 / km)
shoes: pink asics

Jogged down to the Esplanade after dad dropped me off.
Managed somehow to find Jess amongst all the people.
About 9 ish we did a km or so of jogging then 6 run throughs. Legs felt ok which was good.

Note: Somehow in the morning between running down to the Esplanade, walking around looking for people, running to the faraway empty toilets and our warmup I did 6km - a few more than I had intended.

9 AM

Running race (City to Surf) 56:51 [5] 12.0 km (4:44 / km)
shoes: pink asics

4.31, 4.35, 4.26, 4.22, 4.46, 4.37, 5.04, 4.38, 4.55, 5.37, 5.12, 4.08

The first 6 km were ok then the next km was up the big hill on Hay street and hurt a lot. The km after had lots of downhill and I strode out a bit. The next 3 km were really tough and hot running through Perry Lakes with a big blow up in the 10th km coming up Oceanic Drive. Pulled it back a little in the 11th and then smashed it as hard as I could down Oceanic before realising just how far away the finish line still was ....

So it was slow, over 2 min(fail) slower than last year when I hadn't really been training but .....................................
it was hard and it hurt and there is no way I would've done a run like that without the race incentive so it was still worthwhile.

Luckily Jess got a GPS for her birthday as there was no way I could've run 53 minutes, she didn't manage it either .... maybe next time.

1 PM

Paddling 1:09:02 [3] 8.11 km (8:31 / km)

My shoulders were sore from having them up around my ears this morning - I would remember loosen them off then as soon as I forgot they would be straight back up there.

Paddled out quite well with the wind and then struggled a bit on the way back and it was slow.

The lumpiest day I've had out there -no wind chop just lumpy ocean with a few breaking over the ski. Didn't fall in and only took 1km or so to feel comfortable and kinda know how the ski was going to react which was good.

8 PM

Core Stability (Glute Exercises) 10:00 [2]

35 of each on each side. Knee wasn't sore after today's run which is good - maybe they're working :)

Saturday Aug 28, 2010 #

9 AM

Running (Drills and Run-throughs) 30:00 [2]
shoes: pink asics

Did a little run and some drills and run-throughs in preparation for tomorrow.

Core Stability (Glue Exercises) 10:00 [1]

It was such a nice morning outside that to procrastinate further I did my glute exercises too. 35 of each on each side.

Unfortunately however it appears I am allergic to grass as I now have a rash on my arms and side from lying down.

Friday Aug 27, 2010 #

6 AM

Riding 55:00 [3] 20.46 km (2:41 / km)
shoes: space shoe tevas

Rode in to work, quite cold into the easterly.

4 PM

Riding 33:00 [3] 11.0 km (3:00 / km)
shoes: space shoe tevas

Rode home from work the short way, still warm and a bit sunny when I left.

Thursday Aug 26, 2010 #

7 AM

Paddling 1:20:31 [3] 10.21 km (7:53 / km)
shoes: Booties

Nice ocean paddle. Was pretty flat and there wasn't much breeze either which made it a pretty easy paddle. No shore break either which was nice.

Wednesday Aug 25, 2010 #

7 AM

Riding 54:00 [3] 19.3 km (2:48 / km)
shoes: space shoe tevas

Rode in to uni via the servo as I still haven't fixed my leaking front tire.

Wind didn't seem that strong hopefully its still weakish on the ride home.

4 PM

Riding 57:00 [3] 19.0 km (3:00 / km)
shoes: space shoe tevas

Uninspired ride home from uni into the headwind.

7 PM

Core Stability (Glute Exercises) 13:00 [2]

35 of each on each side.

Tuesday Aug 24, 2010 #

6 AM

Paddling 2:09:00 [3] 16.12 km (8:00 / km)
shoes: Booties

The wind was all over the place this morning which was better than it just being against me on the way back. Pace varied a heap from 7.20's to 9.30's per km depending on the wind direction.

5 PM

Running 30:00 [4]
shoes: pink asics

Hamstrings were a bit tight but not too bad, Liz helped me stretch them before the last single.

SAS Sandhills

3 x 2 double laps hard, 2 mins rest, 1 x single harder

1.10, 1.03
58, 1.08
1.04, 1.04

53

C • Sandhills 2

8 PM

Core Stability (Glute Exercises) 13:00 [1]

35 of each on each side.

Monday Aug 23, 2010 #

6 AM

Riding 53:00 [3] 19.0 km (2:47 / km)
shoes: space shoe tevas

Right knee was a little sore this morning walking (ITB I think :( ) but ok for riding. Will have to keep the glute exercises up to fix it

3 PM

Riding 53:00 [3] 19.0 km (2:47 / km)
shoes: space shoe tevas

Rode home from uni.

Sunday Aug 22, 2010 #

2 PM

Running (Little Brick) 1:49:46 [3] 17.02 km (6:27 / km)
shoes: pink asics

Looked at my log and saw that I needed to do more bike and run km's this week.

Run was ok to begin with got tough for a while then came good again around 12km. Stopped twice to stretch briefly as left quad was a bit tight.

Riding (Little Brick) 1:19:12 [3] 29.82 km (2:39 / km)
shoes: pink asics

Short transition at home then went out on the bike. Not too bad as I rode out into the wind while I was fresher and then came back with it when I was tired.

Saturday Aug 21, 2010 #

4 PM

Core Stability 30:00 [3]

Glute Exercises - 40 of each on each side plus some single leg squats and some lunges
Also did some crunches and 5 x 1 mins of plank

Friday Aug 20, 2010 #

6 AM

Riding 56:00 [3] 20.46 km (2:44 / km)
shoes: space shoe tevas

Rode into work the long way - not too cold but got a bit rained on.

4 PM

Riding 35:00 [3] 11.0 km (3:11 / km)
shoes: space shoe tevas

Ride home from work. Got stuck at the roundabout and crossing the road later - stupid cars.

6 PM

Core Stability 13:00 [1]

35 of each on each side

Thursday Aug 19, 2010 #

6 AM

Paddling 1:32:00 [3] 11.5 km (8:00 / km)
shoes: Booties

Paddlled fairly well until about 3km to go when the easterly picked up a bit and I got cold. The hole in the boat is such a pain as everytime you stop to pull off/put on layers the water comes in quite quickly, I think next time I river paddle I'll tape it over beforehand.

Hopefully get out this weekend for an ocean paddle.

C • Bung 11

Wednesday Aug 18, 2010 #

9 AM

Riding 54:00 [3] 17.0 km (3:11 / km)
shoes: space shoe tevas

Ride into uni via the servo to pump my tires up as I think the front one has a slow leak.

4 PM

Riding 56:00 [3] 16.7 km (3:21 / km)
shoes: space shoe tevas

Ride home from uni. The head wind was strong and I couldn't be bothered pushing, so I didn't.

7 PM

Core Stability (Glute Exercises) 10:00 [1]

30 of each on each side

Tuesday Aug 17, 2010 #

7 AM

Paddling 1:07:00 [3] 8.12 km (8:15 / km)
shoes: Booties

Slow paddle this morning, tried to focus on technique to get something out of it. Arms were tired still from Sunday so must've done a bit more work than I thought. I'm so glad we don't have to paddle those boats for GSAR.

5 PM

Running (5km TT) 23:05 [4] 5.0 km (4:37 / km)
shoes: pink asics

Pretty disappointed with the run. Better luck next time.

C • ~~disappointed~~ 9

Running warm up/down 12:00 [2]
shoes: pink asics

Warm Up/Down and 6 run throughs

Monday Aug 16, 2010 #

6 AM

Riding 51:00 [2] 16.7 km (3:03 / km)
shoes: space shoe tevas

Cruisy ride into uni. Nice easterly now just waiting for it to turn around for the ride home. Legs generally a bit sore and tight but not too bad, lots of scratches though.

3 PM

Riding 27:00 [3] 8.0 km (3:23 / km)
shoes: space shoe tevas

Caught the home from uni as my legs were tired and sore.

Had to carry my bike up and down the stairs at the train station which hurt a bit - good GSAR training :)

4 PM

Core Stability (Glute Exercises/Stretches) 20:00 [2]

30 of each glute stretch on each side.

Then some assorted leg stretches to try and loosen up a bit.

Sunday Aug 15, 2010 #

Event: Mountain Designs ARA

8 AM

Adventure Racing race (MD ARA) 5:00:00 [5]

Not exactly sure of the time will update later when the results are up.

Leg 1(Running): Ran around with everyone else like headless chooks looking for the first control. Eventually headed up further where we ran with Jude and Jon. First swim of the day and it was cold! Found 1 and then decided we would swim again - ran along looking for an easier less blackberried exit to the swim and ended up running up a log, still got scratched to pieces. Next control and TA 3 were fine.

Leg 2(Paddling): Got to sit in the middle and navigate (less paddling :)) which was good. We got beached on one rock but didn't fall in which was good. Quite a long paddle really but we were fairly clean to all the controls. Very cold coming off the paddle.

Leg 3(Riding): On to the bike for a short ride before the first bike hike section. No problems with the control but coming down the hill Wally ended up in a rut sliding into the bush, luckily there was no blackberries. Got to TA 9 fine.

Leg 4(Running): Feet were still numb running out of the transition but ok. Missed the control on the knoll and spent a bit of time looking for it. Clean with the other two.

Leg 5(Riding): Back on the bikes for a few more hills, got the controls cleanly before the river crossing. Wal started with both my bike and his but then handed it back over half way across then running to shore and coming back to get it.

Leg 6(Running): Decided to get the 4 controls in the north worth 90 points and the 10 pointer in the south. Turned out to be a good decision. We were fairly clean given the lack of tracks that were on the ground but had a few issues with our last 10 pointer. Across the river and both Wally and I fell in this time, got our control and then back across the river again!

Leg 7(Riding): This was always going to be a tough leg. The first hill to the first control was awful - Wil seemed to have got a second wind and I was struggling. Another bike hike up a blackberried path which ended before it was supposed to. Went the long way around - now with the first men's team. Had some issues finding the fourth control but tRicky came in and found it which was good. Pretty buggered for the last ride back to transition.

Leg 8(Riding): Just a quick dip in the river again almost lost the bike! Lucky to see the track back to transition however the men's team followed us through again.

Leg 9(Running): Lucky last leg! Clean through 14 and 15 with Wal volunteering for the swim ;) had a few issues with 16 thinking a teepee we found was the obstacle. Luckily punched it just before the men's team and beat them over the line (but not overall due to the 2 min start gap).

Overall much longer and hillier than last time but I felt pretty good to begin with and while I got tired on the bike was fine running which was good.

I also achieved my goal of winning a new pair of shoes !

C • Congrats! 9

Note

Food

Before
1 x banana
1 x peanut butter/honey sandwich
6 x weetbix
1 x muesli bar

During
3 x lemon lime carbo shotz
1 x wild bean carbo shotz
1 x chocmint shotz bar
1 x caramello koala
approx.2-2.5 lt of vanilla/orange electrolyte

Friday Aug 13, 2010 #

7 AM

Riding 32:00 [3] 11.5 km (2:47 / km)
(injured) shoes: smelly orange asics

Easy ride in to work. Wore my ankle braces and have it strapped and elevated at work so should be ok.

C • So now you're the 2

7 PM

Riding 35:00 [3] 11.5 km (3:03 / km)
shoes: space shoe tevas

Rode home from work.

Thursday Aug 12, 2010 #

6 AM

Paddling 1:58:37 [3] 15.01 km (7:54 / km)
shoes: Booties

Piked on the ocean paddle this morning and paddled in the river instead. Probably my longest paddle ever or at least for 5 or so years.

Felt quite good - probably having a bit of breakfast before I started helped. Slower coming back but I tried to hold my form and it wasn't too tough.

C • Awesome Saz 2

4 PM

Note
(injured)

Rolled my ankle walking down the driveway this afternoon.
RIICE d it and it should be ok. I'll just brace it this weekend.

Wednesday Aug 11, 2010 #

8 AM

Riding 53:00 [3] 19.0 km (2:47 / km)
shoes: space shoe tevas

Rode into uni - Northeaster in, hopefully it turns into a Norwestor by the time I ride home :) (And yes Juffy there's probably a website out there that would give me that info but I can't be bothered looking )

C • *cries* 8

4 PM

Riding 55:00 [3] 19.0 km (2:54 / km)
shoes: space shoe tevas

Ride home from uni. One of those rides where it felt like both tyres were flat but neither were. Eastery didn't help either.

Tuesday Aug 10, 2010 #

7 AM

Paddling 1:36:21 [3] 12.02 km (8:01 / km)
shoes: Booties

Wasn't looking forward to this paddle. Slept in an extra hour then eventually set off. Paddled upriver to Kent St Weir and back before finishing it off paddling downriver and then back into the easterly.

It was good to paddle upriver as this at least made it a bit more interesting and the last couple of km's into the easterly I paddled harder as I was starving.

Going to have to sort out sleeping, ironing and eating with these morning paddles otherwise I'll be too hungry for them to be much longer.

C • Ironing? ?? 11

5 PM

Running warm up/down 12:00 [1] 2.0 km (6:00 / km)
shoes: pink asics

Running 35:00 [4] 6.0 km (5:50 / km)

5 x 1km's hard then 4 x 250m harder

5.04 5.01 5.02 4.58 4.56

1.04 1.04 1.02 1.03

Felt ok tonight just tried to stay with liz and she didn't pull away toomuch at the end which was good. Ran the 250's with wil and liz which was good for motivation.

Running warm up/down 12:00 [2] 2.0 km (6:00 / km)
shoes: pink asics

8 PM

Core Stability (Glute Exercises) 10:00 [1]

Have been slack lately and not doing them regularly really need to make it a habit.

30 of each on each side

Monday Aug 9, 2010 #

6 AM

Riding 51:00 [3] 19.0 km (2:41 / km)
shoes: space shoe tevas

Ride into uni. I like easterlies :)

3 PM

Riding 53:00 [3] 19.0 km (2:47 / km)
shoes: space shoe tevas

Ride home from uni. There was still an easterly in bummer.

Sunday Aug 8, 2010 #

11 AM

Core Stability (General) 40:00 [3]
(rest day)

Glute Exercises - 40 of each on each leg
plus lunges and single leg squats making sure my knees weren't bending inwards.

Full lot of stretches as legs/shouldars were still a bit sore from Friday.

Saturday Aug 7, 2010 #

Note

Iron is awesome!

9 AM

Mt Biking 1:24:00 [3] 14.48 km (5:48 / km)
shoes: mtb shoes

Nice crusiy ride at Pickering Brook. Good morning for it once I warmed up a bit.

C • Day early 1

Friday Aug 6, 2010 #

6 AM

Running 1:04:00 [3] 10.66 km (6:00 / km)
shoes: pink asics

Ran into work, actually felt pretty good. Bag was a bit annoying but not too bad.

4 PM

Running 1:02:00 [4] 10.65 km (5:49 / km)
shoes: pink asics

Run home from work.

Got hard about 6.5km and about 7km I thought it was going to fall apart but managed to get it going ok.

Bag rubbed the shouldars out a bit but I think it will be ok with a sleeved shirt on, also rubbed my back a bit but fixed that by playing with the straps.

Thursday Aug 5, 2010 #

10 AM

Paddling (Mini Brick) 59:00 [3] 7.5 km (7:52 / km)
shoes: Booties

The love affair with paddling is over. I didn't feel like paddling so I did 90 strokes hard on 2 minutes 30 to make the time go faster.

Running 29:30 [3] 5.0 km (5:54 / km)

As I wore my booties for the paddle my feet were nice and toasty warm so I didn't have any issues going running straight after. I got a bit of a stitch about 2km in but not too big a deal.

7 PM

Core Stability (Glute Exercises) 10:00 [1]

30 of each on each side

Wednesday Aug 4, 2010 #

8 AM

Riding 51:00 [2] 16.7 km (3:03 / km)
shoes: space shoe tevas

I assume there was a SE in this morning because it was an easy ride in but still faster. That or the sleep in this morning made a difference.

C • ...assume? 8

4 PM

Riding 52:00 [3] 16.7 km (3:07 / km)
shoes: space shoe tevas

I looked at the flag as I left uni it was a Norwestor but by the time I got to the narrows it was a South-Westor bummer but not too bad. (See Juffy I didn't assume this time!)

5 PM

Core Stability (Glute Exercises) 10:00 [1]

30 of each on each side.

Tuesday Aug 3, 2010 #

6 AM

Paddling 1:22:00 [3] 10.17 km (8:04 / km)

So flat this morning on the river I was even making ripples. Left arm was tired in the last km or so but the right one was fine - A combination of the right arm being stronger and also having a better technique on that side.

Feet and hands numb again this morning definately need to get some booties and more gloves.

C • 6am? 11

4 PM

Core Stability (Glute Exercises) 7:00 [3]

30 of lifts and drags on each side

5 PM

Running warm up/down 12:00 [1] 2.0 km (6:00 / km)
shoes: pink asics

Running 35:00 [4] 4.5 km (7:47 / km)
shoes: pink asics

It was hard tonight, I was tired. Ran in shoes for the first four then took them off for the last two. Feet didn't get too cold which was good.

Running warm up/down 12:00 [2] 2.0 km (6:00 / km)
shoes: pink asics

Core Stability (Glute Exercises) 3:00 [1]

30 of the clams on each side

Monday Aug 2, 2010 #

6 AM

Riding 52:00 [3] 16.7 km (3:07 / km)
shoes: space shoe tevas

Ride into uni bit of an easterly which was good. Rode with Rowl from Canning Bridge to the Narrows. Tried to think about keeping my knees straight whilst riding not sure if they were though.

3 PM

Riding 52:00 [3] 16.7 km (3:07 / km)
shoes: space shoe tevas

Nice NW tail wind for the way home :)

6 PM

Core Stability (Glute Exercises) 13:00 [1]

35 of each on each side

Sunday Aug 1, 2010 #

7 AM

Riding 1:00:00 [2] 16.7 km (3:36 / km)
shoes: space shoe tevas

Tired, slow ride into uni. Really didn't feel like getting out of bed early this morning especially not to go to uni for half a day.

1 PM

Riding 54:00 [3] 16.7 km (3:14 / km)
shoes: space shoe tevas

Was going to catch the train home but there was a bit of a northerly in and I knew I needed to do a few more km's. Was much better than the ride in.

3 PM

Paddling 1:08:00 [3] 8.49 km (8:01 / km)

Took Fletch's PRS out on the river - it's definately faster but not too tippy at least on the river. Was a really nice arvo for a paddle. Tried to focus on my technique a bit.

C • Fletch will either be 4

7 PM

Core Stability (Glute Exercises) 10:00 [2]

30 of each on each side - am going to have to start doing more soon.

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