Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: southerncross

In the 30 days ending Apr 30, 2010:

activity

time

miles

Run

13:30:30

27.28

43.9

276

Stretch

6:55:00

Rogaining

6:13:00

10 /

10c

100%

Recovery/rehabilitation

5:25:00

Strengthening

1:10:00

Cycling

1:00:00

Calisthenics

35:00

Rubber band/tube exercises

35:00

Weights

35:00

Swim

30:00

Jumping

15:00

Total

36:43:30

27.28

43.9

276

10 /

10c

100%

[1-5]

29:13:30

averages - sleep:8.5 rhr:52 weight:92.4kg

6:13

0:00

» now

Thursday Apr 29, 2010 #

8 PM

Run (laps grass playing fields) 1:18:22 [2]
slept:7.0 weight:92.4kg shoes: Puma - tba - white mesh

Polar data Own Index 13042010 - 47, Tot. Time 60:42.19, Tot. KCal 1052.65, KCal/Fat 571/55%, Average HR 111, HR Limits 145 - 111, In Zone 00:51.37, Exercise Time 01:18.22,

HR after 5 min. 91, after 10 min. 76

Laps of Croydon Park playing fields in the evening under lights and then full moon on a clear night, cool to cooling

Wednesday Apr 28, 2010 #

6 AM

Stretch (various sources) 45:00 [1]
slept:9.0 shoes: bare feet

Tuesday Apr 27, 2010 #

5 PM

Run (riverside path-grass&conc) 1:02:14 [3]
ahr:113 slept:6.0 weight:91.4kg shoes: Puma - tba - white mesh

Run alongside the river in Tumut, NSW over the old timber town bridge, up stream and downstream from there to the Race Course, and Nature Reserve.

Polar data - Index 47, Tot Time 59:23:57, Tot KCal 1046.94, KCal/Fat 473/50%, Average HR 113 (145 - 111), In Zone 00:37:44, Exercise Time 01:02:14

Monday Apr 26, 2010 #

8 AM

Recovery/rehabilitation (wobble board) 10:00 [1]
slept:7.5 weight:91.1kg shoes: bare feet

10 AM

Stretch (mixed sources) 40:00 [0]
shoes: bare feet

11 AM

Jumping (baby jumps) 5:00 [2]
shoes: bare feet

small jumps down, up and in position - 3 sets of 10

Strengthening (squatts various sources) 20:00 [3]
shoes: bare feet

3 PM

Run (laps grass oval+ sprints ) 1:01:53 [4]
ahr:121 weight:91.7kg shoes: Puma - tba - white mesh

laps on a grass oval, Campbell Oval, including 5 100m sprints off at two minutes

w5r1w1r3w1r5w1r10w1w1-5x100m sprints off on two minutes - w1r10w5

Polar data Own index 130410 47, Total Time 58:21:43, Tot. KCal 1042.21, KCal/Fat 573?45%,Average HR 121, Limits 145 111, In Zone 00:41:16, Exercise time 01:01:53,

HR at end 135, after 5 minutes 106, after 10 minutes 80

Sunday Apr 25, 2010 #

5 PM

Run (run with jogging pram) 1:11:43 [3]
ahr:105 max:150 slept:6.5 weight:92kg shoes: Puma - tba - white mesh

ran to friends home on footpaths from home with younger daughter in jogging pram - a few breaks pumping tyres etc.. so average HR is low whilst time in zone 111 to 145 is 35 min 51 sec, may have gone above zone briefly up a long hill

Polar data Own Index 130410 47, Tot Time 57:19:50, Tot.KCal 1036.48, KCal/Fat 432 / 50%, Average HR 105, Limits 111 - 145, In Zone 00:35:51, Exercise Time 01:11:43,

Saturday Apr 24, 2010 #

Event: Joadja 6/12 hour

11 AM

Rogaining race (rogaine with family) 5:13:00 [3] **
ahr:74 spiked:8/8c slept:5.0 weight:92.3kg shoes: Puma - tba - white mesh

rogaine with family shared carry of 18/20 kilogram daughter in back pack

8 PM

Rogaining (casual visit to controls) 1:00:00 [3]
spiked:2/2c slept:5.0 weight:92.2kg shoes: Puma - tba - white mesh

A casual visit to a pair of controls

Friday Apr 23, 2010 #

6 AM

Stretch (Lore of running - full) 20:00 [1]
slept:8.0 weight:91.6kg shoes: bare feet

8 PM

Recovery/rehabilitation (wobble board) 10:00 [1]
weight:92.2kg shoes: bare feet

9 PM

Recovery/rehabilitation (foot, ankle, lwr&upper lg) 1:10:00 [2]
shoes: bare feet

Thursday Apr 22, 2010 #

7 PM

Run (easy on grass & technique) 47:28 [3]
ahr:118 slept:8.0 weight:92.2kg shoes: Puma - tba - white mesh

HR 5min after 102 and HR 10min after 78
Polar data Own Index 130410 - 47, Tot.Time 50:41:33, Tot.KCal 1030.13, KCal/Fat 393 / 45%, Average HR 118, Limits 145 - 111, In Zone 00:28:26

Technique various from Endurance Athletes Edge during warm up and run

w5-r1w1-r3w1-r5w1-r10w1-r15w1-w5

Pedometer 15 220

Wednesday Apr 21, 2010 #

5 AM

Stretch (Lore of Running full) 15:00 [0]
shoes: bare feet

6 AM

Recovery/rehabilitation (wobble board) 10:00 [1]
slept:8.5 weight:92.4kg shoes: bare feet

7 PM

Run (grass playing fields) 49:06 [2] +30m
ahr:106 weight:93.3kg shoes: Puma - tba - white mesh

Polar data Tot Time 49:54:05, Tot KCal 1026.20, KCal/Fat 305/55%, Average 106, Limits 145 - 111, In Zone 00:25.20, Exe Time 00:49:06,

Ped since Sat 32968 steps, reset

Lots of activity around Croydon Park fields felt a little off.

First run of WRC (adapted Comrades) program.

Monday Apr 19, 2010 #

7 AM

Stretch (oreienteering book) 20:00 [1]
slept:8.0 weight:91.7kg shoes: bare feet

7 PM

Recovery/rehabilitation (wobble board) 10:00 [1]
weight:93.7kg shoes: bare feet

Sunday Apr 18, 2010 #

Run intervals (sand intervals) 20:00 [2] +40m
shoes: bare feet

5 times 100 metre walk then return runs
shuttle run up beach slope by 10
shuttle run down beach by 10
shuttle run into water and short swim by 2

8 AM

Stretch (stretch various sources) 1:00:00 [0]
slept:9.0 weight:92.7kg shoes: bare feet

9 AM

Recovery/rehabilitation (wobble board) 10:00 [0]
shoes: bare feet

Recovery/rehabilitation (foot, ankle & lower leg ) 20:00 [1]
shoes: bare feet

Jumping ('bany jumps') 5:00 [2]
shoes: bare feet

Saturday Apr 17, 2010 #

2 PM

Run race (x country - grass) 19:39 [4] 4.0 km (4:55 / km) +3m 4:54 / km
ahr:142 weight:91.2kg shoes: Puma - tba - white mesh

Polar data Total Time 482010, Total KCal 1106.66, K/Cal/Fat 228 / 30, Average HR 142, Limits 145 / 111, In Zone 00:04:24, Exercise Time 00:19:39

First of two x country races with StGeorge Athletics Club this race 4 k followed by the 8 k race

3 PM

Run race (x country - grass) 44:50 [4] 8.0 km (5:36 / km) +3m 5:36 / km
ahr:145 slept:9.0 weight:91.2kg shoes: Puma - tba - white mesh

Polar data - Own index 13042010 47, Tot.Time 49:04:59, Tot. KCal 1023.15, KCal/Fat 649 / 30%, Average HR 145, Limits 145 / 111, In Zone 00:25:15, Exe Time 00:44:49,

Sunny autumn afternoon of cross country with St George Dist. Athletics Club at Scarborough Park Ran this the 8 k as well as the 4 k.

Combined v dot based upon 4k and 8 k time combined is 1hr4min29secs = 37.28

Friday Apr 16, 2010 #

4 AM

Recovery/rehabilitation (wobble board) 10:00 [1]
shoes: bare feet

Recovery/rehabilitation (ankle & lower leg ) 15:00 [0]
slept:6.5 weight:93.2kg shoes: bare feet

5 AM

Strengthening (BYOPT basic) 35:00 [2]
shoes: bare feet

Stretch (Lore of running - full) 20:00 [1]
shoes: bare feet

Thursday Apr 15, 2010 #

Recovery/rehabilitation (wobble board) 10:00 [1]
slept:9.0 weight:91.8kg shoes: bare feet

12 PM

Run (grass playing fields) 47:42 [3] 6.8 km (7:01 / km)
ahr:100 weight:91.7kg shoes: Puma - tba - white mesh

Polar data - )wn index 13042010 47, Tot time 47:57:05, Tot KCal 1014 38, KCal/Fat 251/50, Average HR 100, HR Limits 145 to 111, In Zone Time 00:21:52, Exe Time 00:47:42

Pedometer - setting up pedometer along soccer field

Wednesday Apr 14, 2010 #

6 AM

Recovery/rehabilitation (wobble board) 10:00 [1]
shoes: bare feet

7 AM

Stretch (Lore of Running full) 15:00 [0]
shoes: bare feet

Rubber band/tube exercises (End Ath Edge full) 15:00 [2]
shoes: bare feet

Strengthening (Lore of Running full) 15:00 [2]
shoes: bare feet

Lore of Running strengthening program

Recovery/rehabilitation (ankle & foot exercises) 15:00 [1]

8 AM

Weights (End Ath Edge full) 35:00 [2]
slept:8.0 weight:93.3kg shoes: Puma - tba - white mesh

Jumping (small jumps) 5:00 [1]
shoes: bare feet

small jumps down, up, step ups, 'baby jumps'

Tuesday Apr 13, 2010 #

7 AM

Recovery/rehabilitation (wobble board) 10:00 [0]
slept:8.5 weight:93.7kg shoes: bare feet

4 PM

Run (easy with running drills) 16:44 [2]
ahr:120 rhr:52 weight:92.9kg shoes: Puma - tba - white mesh

add Polar information Tot Time 470923, Tot.KCal 1011.87, KCal/Fat 154/45%, Average HR 120, Limits 145 / 111, in Zone 00:11:43, Exe Time 00:16:44,

Own Zone Fit test today 47 on the 13th April 2010

Monday Apr 12, 2010 #

7 AM

Stretch (Lore of Running full) 20:00 [1]
slept:8.0 weight:92.7kg shoes: bare feet

8 AM

Calisthenics (End Ath Edge full) 35:00 [2]
shoes: bare feet

3 PM

Swim (salt water swim with kids) 30:00 [0]
shoes: bare feet

Swim at Nielsen Park; free style, disporting, backstroke, drills

7 PM

Stretch (Lore of Running full) 20:00 [1]
shoes: bare feet

Sunday Apr 11, 2010 #

6 AM

Stretch (Lore of Running full) 15:00 [1]
slept:8.0 weight:92.2kg shoes: Puma - tba - white mesh

Recovery/rehabilitation (wobble board) 10:00 [1]
shoes: bare feet

7 AM

Rubber band/tube exercises (Ed Ath Edge - tube exerc) 20:00 [2]
shoes: bare feet

Saturday Apr 10, 2010 #

7 AM

Recovery/rehabilitation (wobble board) 10:00 [0]
slept:6.5 weight:93.6kg shoes: bare feet

9 AM

Stretch (Lore of Running full) 15:00 [0]
shoes: bare feet

2 PM

Run race (x country StGeorge Athlet) 19:37 [4] 4.0 km (4:54 / km)
ahr:149 max:161 weight:93.2kg shoes: Puma - tba - white mesh

St George Athletics x country Scarborough Park - Division 2 - Polar data Own Index 2104 02 45; Total Time 46:52:39; Tot KCal 10 1033; KCal / Fat 300 25%; Average 149; In Zone 00:19:37; Exe Time 00:19:37

Friday Apr 9, 2010 #

Recovery/rehabilitation (wobble board) 10:00 [0]
slept:7.5 weight:93.2kg shoes: bare feet

Thursday Apr 8, 2010 #

6 PM

Stretch (End Ath Edge full) 20:00 [0]
shoes: bare feet

7 PM

Recovery/rehabilitation (ankle & lower leg ) 15:00 [0]
shoes: bare feet

8 PM

Recovery/rehabilitation (wobble board) 10:00 [0]
shoes: bare feet

Wednesday Apr 7, 2010 #

6 PM

Stretch (Lore of Running full) 15:00 [0]
shoes: bare feet

Recovery/rehabilitation (wobble board) 10:00 [0]
slept:7.0 weight:92.7kg shoes: bare feet

10 PM

Stretch (End Ath Edge full) 20:00 [0]
shoes: bare feet

Tuesday Apr 6, 2010 #

7 AM

Recovery/rehabilitation (wobble board) 10:00 [0]
slept:8.0 weight:93kg shoes: bare feet

Cycling (with the kids) 30:00 [0]

10 AM

Stretch (Lore of Running full) 15:00 [0]
slept:8.0 weight:93.7kg shoes: bare feet

Monday Apr 5, 2010 #

7 AM

Run race (Herald Hill Half Nwcstle) 2:11:50 [4] 21.1 km (6:15 / km) +200m 5:58 / km
slept:8.0 weight:91kg shoes: Puma - tba - white mesh

10 AM

Stretch (Lore of Running full) 15:00 [1]
shoes: bare feet

11 AM

Recovery/rehabilitation (wobble board) 10:00 [1]
shoes: bare feet

Sunday Apr 4, 2010 #

7 AM

Stretch (Lore of Running full) 10:00 [1]
shoes: bare feet

Recovery/rehabilitation (wobble board) 10:00 [0]

11 AM

Run (Waratah Park, laps) 19:00 [1]
slept:8.0 weight:91kg shoes: Puma - tba - white mesh

1 PM

Cycling (with the kids) 30:00 [0]

Saturday Apr 3, 2010 #

7 AM

Recovery/rehabilitation (wobble board) 10:00 [0]
slept:8.5 weight:92.7kg shoes: bare feet

2 PM

Run (Waratah Park, laps) 25:00 [1]
slept:8.0 shoes: Puma - tba - white mesh

3 PM

Stretch (Lore of Running full) 15:00 [0]
shoes: bare feet

Friday Apr 2, 2010 #

3 PM

Run (grass playing fields) 1:35:22 [2]
slept:8.0 weight:93.7kg shoes: Puma - tba - white mesh

w1, r1, w3, r3, w5, r5, w10, r10, w15, r15, w1, r10, w1, r5, w1,r3, w1, r1, w

Thursday Apr 1, 2010 #

8 PM

Recovery/rehabilitation (wobble board) 10:00 [0]
shoes: bare feet

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