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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: shanel

In the 7 days ending Feb 6, 2011:

activity # timemileskm+m
  Road Bike2 1:36:04 28.73(17.9/h) 46.23(28.9/h)
  Running2 1:25:08 8.18(10:24) 13.17(6:28)
  Swimming1 58:09 1.55(37:26) 2.5(23:16)
  Orienteering1 44:55 5.45(8:15) 8.77(5:07)
  Total6 4:44:16 43.91(6:28) 70.67(4:01)

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Saturday Feb 5, 2011 #

5 PM

Orienteering race (MetrO - Kingsley) 44:55 [4] 8.77 km (5:07 / km)
ahr:181 max:190

Headed west then north from the start, following Juffy's lead for the first few controls. Decided against messing around trying to work out the tracks for the second bush control (14) and went straight to 15 splitting from the rest of the field.

From 27 went to 20 (even though I'd planned getting 27-19-20, which now on closer inspection of the map would have been rubbish), which then set me on course for 19, and stuffing around on the missing 9 (wasn't on the obvious lamp post just before the crest, kept going in case it was a bit of a false crest, got close to the end, doubled back down to check I hadn't gone straight past it, GB104 saw me doubling back, so he doubled back a little bit then headed back up and said it must of mean stolen, so back up I went towards 26 having wasted 1min10sec).

Headed down towards the lakeside controls, eventually worked out a reasonable route back in. Past Belinda and the kids between 3 and 2 within Ryan in the pram rather than on the bike he'd started on (trainer wheels went wonky before the first control), no one else around at 2 and 1 so they were probably duds. Right calf really sore again especially for the last control (iced up now).

Beaten by Andre again (grrrr) but luckily Wil did a nice job of maintaining my self esteem.

Thursday Feb 3, 2011 #

7 AM

Running (Loosener) 32:01 [2] 5.5 km (5:49 / km)
ahr:151 max:168

Had planned on taking Sophie to preschool this morning, get Ryan to prekindy at lunch time, then go paddling. But I'm working today instead, so did a light run on the way in.

Calves till sore from Tues, particularly the right so just hobbled along all the way.

Will have to try to squeeze in a paddle tomorrow instead.

Wednesday Feb 2, 2011 #

Note
(rest day)

Was going to have a quick swim before going to bed last night, but as I went through the gate I noticed the Tiger snake a couple of feet away. Decided against walking around in the dark to turn on the pool light and gave the swim a miss. If the snake wasn't right next to my gum boots and a bit under the BBQ, I may well have been renaming him Doug.

Managed to get Sophie to preschool on time for her first day today, despite getting to the front gate and remembering her school bag, running back to the house (legs really sore), leaving house keys in car, running back to car, back to house, back to car ... arrgh legs sore.

Tuesday Feb 1, 2011 #

5 AM

Road Bike (Floreat Renegade shortcut) 1:23:17 [4] 40.88 km (29.5 kph)
ahr:169

Karl, Jake, and Andre at the start, Tooms no doubt in need of sleep this morning. Bit worried that Karl and Jake would set a fast pace, but I think they tokk it easy on us as I wasn't in as much trouble as normal. Heading down towards Leighton I was getting worried that I hadn't been dropped as it was getting close to my planned shortcut, luckily(?) I went off the back just before Danger dropped onto the front.

Getting pedaling from stationary at the bottom of the foot bridge was tricky, but got going eventually, then wished I'd remembered to check the map yesterday cause I couldn't remember if I should go left or right at the Hwy, so went right, when I could see the fork in the Hwy I decided I should of gone left, oh like a few meters left. Just as I got to the top of the McCabe St hill and doddled into the slip road, I spotted the others heading up, but I was stuck doddling down the hill on the slip road, so didn't rejoin quite as comfortably as planned, but was on .. for a little while.

Andre and I soon got dropped again, when Andre said that was he's normal spot to get dropped I pushed on through the back of the floreat(?) group until they turned down a hill and I went on, caught a guy in black and just after I went past him I took another wrong turn, so quickly turned back and followed the black shirt through to CCGS, then went past him again to soon be joined by JK&D who'd somehow got behind me, but still didn't hang on for long again, eventually Danger rested up and we caught back up before the sprint (doddle) through to the end.

Rode back up Princess Rd towards work with Jake.

I think one of may main problems is that I drop off a bit through the twisty stuff and then have trouble getting on again.

Oh and when Andre asked near the start if I was doing the TT today I was like "oh that's today?" had somehow forgotten all about it, hopefully I'll be right.
4 PM

Road Bike (back to car) 12:47 [3] 5.35 km (25.1 kph)
ahr:155 max:175 shoes: Road Bike - Giant Defy2 (I thi

Quick ride from work back to Floreat where I left my car this morning.

Had trouble resisting the urge to blast up the hills with the tailwind. But saved as much as possible for the TT.
5 PM

Running (Golf Course Handicap) 53:07 [5] 7.67 km (6:56 / km)
ahr:157

Felt like I was wasting too much vital energy on the warm up, then my right calf started feeling sore and twingy before the run throughs.

Started a smidge fast but quickly settled down to an average pace of 4:00/km. Karl came past very early, but the gap didn't completely blow out I he stayed about 40m ahead all the way, also kept a reasonably constant gap to Andre and Red Liz. Tried to stay with Tooms as he came past round the far side and worked hard to try and close the gap to Andre, Liz and Karl. When tRicky went past on the way up Durston I tried to pull in behind, couldn't keep up but it probably helped increase my pace a bit and I got past Liz before the final turn, passed Andre crossing the Golf course entrance road and got to maybe 5m behind Karl but was completely toasted for the last couple of hundred meters and he got away a bit more.

5km (4.87km) time 21.21, 30 secs slower than last time, but being off a realistic start time felt better and it was really hard to close the gap on the guys who started in front of me.

Both calves tightened up straight afterwards and plodded back in the cool down. Think I'll be avoiding any morning effort (for the legs anyway) before the next TT.

One of these days I'll work out how to get AP to put my laps on the graphs properly.

Oh and trying to catch Andre, Danger and Karl up Durston seemed a lot like this mornings ride.

Monday Jan 31, 2011 #

6 AM

Swimming 58:09 [3] 2.5 km (23:16 / km)

500m freestlye
500m - 50m recovery (breaststroke) 50m max effort (alternating free and breast)
500m flippers
500m - 50m recovery (breaststroke) 50m max effort (alternating free and breast)
500m freestlye

Did more interval like stuff than normal, getting very close to time to get some coaching.

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