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Training Log Archive: Saz

In the 7 days ending Aug 16, 2010:

activity # timemileskm+m
  Adventure Racing1 5:00:00
  Riding6 4:13:00 53.25(4:45) 85.7(2:57)
  Paddling2 3:34:58 16.8(12:48) 27.03(7:57)
  Running1 59:00 6.21(9:30) 10.0(5:54)
  Core Stability2 30:00
  Total12 14:16:58 76.26 122.73

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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 #

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 !

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.
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.
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 )
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.
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

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