Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BA

In the 31 days ending Mar 31, 2015:

activity

time

miles

Running

15:23:12

69.28

111.5

Exercises/Stretches/Gym

9:50:00

Cycling

9:15:00

Swimming

1:36:30

Total

36:04:42

69.28

111.5

2:34

0:00

» now

Tuesday Mar 31, 2015 #

Running intervals 1:02:00 [4] 11.1 km (5:35 / km)
shoes: Saucony

Ints with al around aranda/black mtn. Long intervals session 12' (3' jog) 15'. Tried to go at a good steady pace. Glad daylight savings ends this weekend, it was dark for most of run! quite enjoyed it though.

Cycling 25:00 [3]

Picked up the mighty zaskar from being fixed and rode home from Mitchell.

Monday Mar 30, 2015 #

Cycling 45:00 [2]

Ride to and from work

Exercises/Stretches/Gym 35:00 [3]

Weights session at gym

Sunday Mar 29, 2015 #

Running 2:01:00 [3] 16.5 km (7:20 / km)
shoes: Asics Gel 2000

Met grant m and al for the second half of their long run. Ran over to arboretum, back to black mtn up push bike hill and home. Really nice run! Felt good and no niggles.

Saturday Mar 28, 2015 #

Running intervals 50:00 [4] 8.6 km (5:49 / km)
shoes: Saucony

Did session that I had planned to do on Tuesday. 20 mins, getting faster each 5'. Had thought to do 5 min/km, then 4:50, 4:40, 4:30 but it was a bit undulating so focussed on the effort (last one was mostly uphill so actually the slowest, but definitely the hardest!). Really fun and felt good. I would've liked to keep running!

Swimming 24:00 [3]

Swam 1km. Very nice

Thursday Mar 26, 2015 #

Running intervals 48:00 [5] 8.7 km (5:31 / km)
shoes: Asics DS Trainers - Purple 201

Ran to work on bike path and did 20 x30" (with one slightly longer rest when had to wait at lights). Didn't feel fantastic, a little bit snotty but could still run hard. Tough session! Good start to work day.

Wednesday Mar 25, 2015 #

Swimming 24:00 [3]

Feeling much better. Swam 1km

Exercises/Stretches/Gym 35:00 [3]

Weights session at lunch.

Exercises/Stretches/Gym 1:00:00 [1]

Body balance class. Very nice and relaxing

Monday Mar 23, 2015 #

Note

I have a sore throat today :(

Sunday Mar 22, 2015 #

Cycling 2:25:00 [3]

Mountain bike from home through arboretum to stromlo then couple of laps round stromlo to the orienteering with al. Fun but I felt a bit weary. Feel like I'm fighting off cold that rest of family have had.

Saturday Mar 21, 2015 #

Running race 22:02 [5] 5.0 km (4:24 / km)
shoes: Asics DS Trainers - Purple 201

Park run. Felt good and was trying to break 22 mins... So close!

Running 35:00 [3]
shoes: Asics DS Trainers - Purple 201

Jog to and from park run

Friday Mar 20, 2015 #

Exercises/Stretches/Gym 1:00:00 [3]

Did body pump class before school... Was fun, but very early!

Thursday Mar 19, 2015 #

Running hills 55:00 [5] 7.5 km (7:20 / km)
shoes: Saucony

Hills on way to work in black mtn reserve. Started at bottom of concrete path and up towards summit doing 1 min up, 30" recovery down, x10. So hard!! Last few were so steep. When I finished ints I continued to top then ran back down to work. Even though it was painful I really enjoyed it. Such a beautiful morning.

Wednesday Mar 18, 2015 #

Swimming 24:30 [2]

Swam 1km. Bit weary today.

Exercises/Stretches/Gym 40:00 [3]

Weights session. Very long day at work so I enjoyed getting to the gym at the end of the day.

Exercises/Stretches/Gym 50:00 [1]

Body balance class. I managed bird pose in the yoga bit! Only for half a second but I was pretty pleased with that.

Tuesday Mar 17, 2015 #

Running 41:00 [3] 6.1 km (6:43 / km)
shoes: Asics Gel 2000

Went for an easy run with al around aranda. Glutes pretty sore from Sunday!

Monday Mar 16, 2015 #

Cycling 45:00 [3]

Rode mountain bike to and from work.

Exercises/Stretches/Gym 35:00 [3]

Weights session at lunch

Sunday Mar 15, 2015 #

Running 2:25:00 [3] 12.0 km (12:05 / km)
shoes: Saucony

Fantastic run with al and Emma in the blue mountains. Started at govetts leap and ran to Evans lookout. Emma headed back and al and I contin on down to the bottom of the valley, along a creek and then back up to govetts leap. It was such a beautiful run through nice forests, lots of rock hopping, and the climb back up was amazing up stairs, under a waterfall and practically up a cliff face! Loved it, it was really fun. Felt pretty good too!

Friday Mar 13, 2015 #

Exercises/Stretches/Gym 1:00:00 [3]

Body pump class. Fun!

Thursday Mar 12, 2015 #

Running intervals 55:00 [5] 10.6 km (5:11 / km)
shoes: Asics DS Trainers - Purple 201

Great run into work today - ran on the bike path and did a tough ints session - 8' (2' jog), 15' (2' jog) then 3' effort. Was totally stuffed by the end! Wore new shoes and they were lovely. Beautiful morning and really enjoyed it!

Wednesday Mar 11, 2015 #

Cycling 45:00 [3]

Mtn bike ride to and from work

Exercises/Stretches/Gym 35:00 [3]

Weights session at lunch

Tuesday Mar 10, 2015 #

Running intervals 51:00 [5] 9.2 km (5:33 / km)
shoes: Saucony

Ints on the ovals. Thought my legs would be sore but I felt really good! It was so nice running this morning, a little bit cold and really pretty sunrise and mist. I really enjoyed it! Did 1', 2', 3', 4', 3', 2', 1' (1' jog) then 4 x 30" (30" walk).

Cycling 1:10:00 [3]

Fun evening mountain bike ride with Cathy on Bruce ridge.

Monday Mar 9, 2015 #

Cycling 1:30:00 [2]

Pretty leisurely-paced mountain bike ride along single tracks along creek from wandilagong to bright and back. Absolutely beautiful morning and such a nice ride. Also nice and flat! Legs sore on even small hills.

Sunday Mar 8, 2015 #

Running 1:42:00 [3] 11.2 km (9:06 / km)
shoes: Saucony

Beautiful long run up mt buffalo from eurobin campground to the chalet. Steep in parts and rocky in others, but lovely views and forest. Had a few stops at lookouts. Really enjoyed it! Legs pretty sore afterwards though.

Friday Mar 6, 2015 #

Exercises/Stretches/Gym 1:00:00 [3]

Body attack class (I think, called something like that anyway). Gym class with weights. Old mountain biking friend Cara took the class which was fun! I reckon I will be very sore tomorrow though - triceps and glutes were agony...

Thursday Mar 5, 2015 #

Running intervals 46:00 [5]
shoes: Asics DS trainers - March 2013

Ran to work with Lucy and did intervals on the bike path. Really tough session - 2 x 10' (2' jog). Found it really hard and legs were sore. I'm not really sleeping well at the moment so felt a bit tired. Think it might be time to retire these shoes, too. Was glad I'd done it though!

Wednesday Mar 4, 2015 #

Swimming 24:00 [3]

Really nice swim this morning. Even just cracked the 24 min barrier!

Exercises/Stretches/Gym 35:00 [3]

Weights at the gym. I'm enjoying my gym sessions at the moment!

Cycling 45:00 [2]

Rode to and from work.

Exercises/Stretches/Gym 50:00 [1]

Body balance class. Found it hard to relax after super-busy day at work but enjoyed all the yoga and stretches.

Tuesday Mar 3, 2015 #

Running intervals 49:00 [5]
shoes: Saucony

Ints with al on beautiful autumn morning. We did monas (2x 90", 4 x 60", 4 x 30", 4 x 15") with equal float recovery. Hard to do float and was probably more "jog", and tough session. Legs were hurting on last few!

Monday Mar 2, 2015 #

Cycling 45:00 [3]

Rode mountain bike to and from work

Exercises/Stretches/Gym 35:00 [3]

Weights session at gym.

Sunday Mar 1, 2015 #

Running 21:10 [5] 5.0 km (4:14 / km)
shoes: Adidas racers

Womens and girls fun run from stage 88. Was great! Did a good long warm up, felt really good and was excited to be doing a race. Really enjoyed it and just focussed on pushing hard the whole way. Was very happy with my time (even if it was only 4.9k on my watch....) and enjoyed the race!

Running 20:00 [3]
shoes: Asics DS trainers - March 2013

warm up for race

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