Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: NSW Stinger

In the 31 days ending Dec 31, 2006:

	activity	#	time	miles		km		+m
	Running	19	25:58:14	127.57		205.31		1499
	Kayaking	13	21:25:28	110.73		178.2
	Road Cycling	6	10:48:55	155.73		250.62		2507
	Orienteering	2	1:23:17	8.83	(9:26)	14.21	(5:52)	440
	MTB Cycling	1	1:10:00
	Swimming	2	40:00
	Hockey	1	35:00
	Total	29	62:00:54	402.86		648.34		4446
averages - sleep:7.3 weight:67kg

7:00

0:00

» now

Sunday Dec 31, 2006 #

Running long (Fig-tree Loop) 2:00:00 [3]
ahr:153 max:180 slept:8.0 shoes: Asic 2110

with Mounty, Tue (Dane), and on the shorter run, Ross Morrison, Prong, and Jeppe (Dane). Good pace, pretty warm and humid. Felt good, but tired at the end.

Road Cycling (Akuna Bay) 2:00:00 [3]
ahr:147 max:180

with Mounty. 20min transition after run. Strong wind made it a tough session. Struggled a lot, but that's was understandable. Happy to turn around and have a tail wind home.

Saturday Dec 30, 2006 #

Orienteering (Balls Head) 37:00 [3] 5.7 km (6:29 / km)
slept:7.0 shoes: old Asics 2100

With Andy- included test run of Tuesday's Sprint race and a bit of warm up, cool down and remapping.

Road Cycling (Bobbin Head Loop) 1:28:10 [4] 43.35 km (2:02 / km)
shoes: Specialized MTB

Pretty solid ride- took the hills pretty hard-
Kalkarri- 8.20
Turramurra- 9.46
Felt ok. Times were fast, but didn't feel i was riding that well.

Friday Dec 29, 2006 #

Kayaking (Lane Cove River) 1:12:00 [3] 12.0 km (6:00 / km)
ahr:131 max:146 slept:9.0 shoes: Evolution Epic

Time Trial- this time in the Evo- tide very low and a little breeze. A bit faster than in the K1- intensity probably similar.

Running (UTS Lindfield) 42:00 [3] 5.82 km (7:13 / km)

10mins w.u, drills including
3x100 high knees,
3x50m high knees, 50m fast
4x100m fast
10mins c.d

Thursday Dec 28, 2006 #

Running long (Glenrock Lagoon) 1:33:00 [3] 15.55 km (5:59 / km) +595m 5:01 / km
ahr:149 max:177 slept:8.0 shoes: old Asics 2100

with Andy. Started at Bar Beach, to Merewether beach, and into Glenrock. Andy was having a bad day and turned back quite early. I felt good until 70mins when i bonked and struggled home. Did plan to do longer.

Kayaking (Apple Tree Bay) 45:00 [3] 7.0 km (6:26 / km)
shoes: Evolution Epic

stopped on the way home from Sydney at Bobbin Head hoping it would be sheltered from the wind. It wasn't. Paddled hard for 3.5km into wind then turned around. Was getting dark so couldn't go any further.

Wednesday Dec 27, 2006 #

Kayaking (Lake Macquarie) 1:35:36 [3] 14.48 km (6:36 / km)
slept:9.0 shoes: Evolution Epic

Morning paddle. Wind picked up just as I started- typical. Across to Valentine, Elebana, Warners Bay, Marmong Point and home. Great day, heaps of boats on the lake.

Running long (Heaton Lookout) 1:53:00 [3] 18.0 km (6:17 / km)
ahr:154 max:183 shoes: Asic 2110

Mountain Time Trial with Andy. Since i was feeling crap i didn't push it, just ran at steady pace. Calves really tightened on 2nd half. Past the lookout and back down the old bullock track and back to Freeman's waterhole. Felt quite good after the mountain.

Tuesday Dec 26, 2006 #

Kayaking (Bolton Point) 1:36:00 [2] 12.91 km (7:26 / km)
slept:12.0

Morning paddle in Lake Macquarie in the Evolution, with Dad in his seakayak. Across to Fennell Bay bridge and up into Stoney Creek and back. Wind picked up by the end. I did a bit more at the end. Great to only have to walk 2mins to the lake.

Road Cycling (Mt Sugarloaf) 1:41:47 [3] 49.0 km (2:05 / km) +633m 1:57 / km
ahr:149 max:194 shoes: Specialized MTB

Afternoon ride. Immune system battling a cold so nose was running the whole way. Headed out towards Sugarloaf but wasn't sure if i'd tackle it or not. Eventually couldn't resist. It was as steep as i remembered- and as steep as i could climb with my bikes current set up. Had a break at the top to check out the view, and took it easy on the way down. Then back home. Actually felt ok even with the cold.

Monday Dec 25, 2006 #

Swimming (Dixon Park Beach) 20:00 [2]
slept:8.0

Another cold swim, with Prong and Dave. Just a good old shore break. Will be finding sand for weeks to come.

Running (Fassifern Ridge) 1:05:27 [3] 11.76 km (5:34 / km) +412m 4:44 / km
shoes: old Asics 2100

It's been so long since I have run my old training routes i can't remember what they're called. Headed out in the evening to run off lots of Christmas Pudding. Actually didn't feel too bad.

Sunday Dec 24, 2006 #

Swimming (Newcastle Beach) 20:00 [1]
slept:4.0

Very cold water- this was basically 20mins in the AIS plunge pool. A few good waves on the set, but very cold in between.

Saturday Dec 23, 2006 #

Kayaking race (20 Beaches) 2:40:00 [3] 27.0 km (5:56 / km)
ahr:148 max:168 slept:3.0 shoes: Mark2 surfski

Since the last 2 morning trainings i had done with Mounty were done on 2hrs, and 0hrs sleep- i had been placed on an alcohol ban for this race. However i had after work christmas drinks that dragged on a bit too long, then a few more at the Chelsea bar. The rest is history.
Fortunately Prong was roped into the race with Simon. So he woke me at 5am- dressed and packed for me and drove me to the start. Had a great red spew (Staminade) before the start which made me feel a little better.
The race started on Pittwater side of Palm beach, around Barrenjoey then south to Queenscliff (North Manly). The conditions weren't very helpful, little wind, not many runners, and lots of rebound off the cliffs. We fell in 4times. I tired after 90mins and the last hour was a real struggle. It really takes a lot of mental effort to keep the boat afloat. I wished i was in a nice stable sea kayak. Was absolutely wrecked by the end because the last 20mins were the toughest. Great effort from Prong and Simon to finish as it was Prongs first time in a ski, and 2nd time in the ocean.

Friday Dec 22, 2006 #

Note
slept:8.0 (rest day)

A well deserved rest day

Thursday Dec 21, 2006 #

Running long (Semi-Jurassic Loop) 1:21:00 [3]
slept:7.0

morning run with Fatrat. Tried very hard to get out of this run but he wouldn't take no for an answer. Actually felt ok for most of the run, struggled on a few hills near the end.

Running (Fairyland Loop + bluegum) 1:16:00 [3] 12.34 km (6:10 / km)
ahr:149

with Andy. Went out to finish off a great 7 days. Surprisingly felt ok and still strong to the end.

C • good week 4

Wednesday Dec 20, 2006 #

Kayaking (Fishermans beach) 1:00:00 [3] 10.0 km (6:00 / km)
slept:7.0 shoes: Mark2 surfski

early morning with Mounty. Felt tired, shoulders a bit stiff, so never really got into it. Difficult conditions as usual.

Orienteering race (Summer Series) 46:17 [4] 8.51 km (5:26 / km) +440m 4:19 / km
shoes: old Asics 2100

Balmoral- I was very very very tired and slow. I scored 500 got smashed by Fatrat 560, Mounty 550, Andy 540.
Need a rest.

Running warm up/down 15:00 [3]
shoes: old Asics 2100

Tuesday Dec 19, 2006 #

Running hills (Grosvenor Hill Reps) 23:00 [5] 4.8 km (4:47 / km)
ahr:141 max:192 slept:8.0 weight:67kg shoes: old Asics 2100

Stingers training with Andy, Ben and Mace.
3 x full hill @ 7.42, 7.35, 7.18 about 10mins jog rest
Very very flat.

Running warm up/down (Stingers training) 57:00 [2] 8.0 km (7:08 / km)
shoes: old Asics 2100

warm up
jog recovery between reps
6x100m strides at oval
cool down

Monday Dec 18, 2006 #

Kayaking (Lane Cove River) 1:13:08 [3] 12.0 km (6:06 / km)
ahr:128 max:155 shoes: K1 Kayak

Lane Cove River Time Trial. First time i've warn the GPS on this paddle so i wanted to put a time on the board. Tried to paddle with good technique. Pushed hard for last 10mins. Pretty windy and tide low so not the fastest conditions.

Running intervals (UTS Lindfield) 16:00 [5] 4.5 km (3:33 / km)
ahr:175 max:189

16 x 1min hard, 30secs jog recovery
Felt a bit flat, but pushed harder towards the end.

Running warm up/down (UTS Lindfield) 45:00 [2] 6.7 km (6:43 / km)

10mins warm up
5x50m
16x30secs recovery during session
4x100m
cool down

Sunday Dec 17, 2006 #

Road Cycling (Lindfield to Cronulla) 1:29:00 [3] 41.0 km (2:10 / km)
ahr:155 slept:7.0 shoes: Specialized MTB

On my own down to Cronulla to watch the International Cycling Criterium. Legs were a bit tired, but not as bad as expected.
Race was great to watch and heaps of top aussie pros were racing, as well as Phil (Ben's flatmate).

Running long (Maroubra to Bondi return) 2:09:04 [3] 20.48 mi (6:18 / mi)
ahr:147 max:182 shoes: old Asics 2100

Maroubra to Brondi return with Andy, Beat and Prong. Awesome day, heaps of people at the beaches. Felt good for the first hour, but I suspected it wouldn't last. Cracked after 90mins, totally out of energy and just struggled home. I'd forgotten how beautiful this run was.

Saturday Dec 16, 2006 #

Road Cycling (Killarney to Harbord) 2:35:48 [3] 71.54 km (2:11 / km) +1034m 2:02 / km
ahr:156 max:198 slept:10.0 shoes: Specialized MTB

Drove to Mounty's at Killarney. Then rode hard up forest way because i was late and had to catch the group at mona vale road. Fortunately Darvo had punctured so they were still there. Rode thru Akuna. Pushed hard up Akuna Hill with energizer man and set a new PB 8.46! Pretty happy considering lack of cycling lately. Back up McCarrs Rd, then another lap of Akuna with Katrin. Then to Church point, mona vale, to Harbord.
Legs felt heavy when i started, but that disappeared quickly. Otherwise felt good.

Kayaking (Fishermans beach to Clare) 3:00:00 [3] 28.1 km (6:24 / km)
ahr:131 max:156 shoes: Mark2 surfski

with Mounty. Sou-east wind made conditions much more difficult than last time. Lots of swell bouncing off the cliffs. Had a few swims, particularly when we got tired. Felt strong when we got round Barrenjoey and pushed into the wind.

Running (Fairyland Loop + extra) 1:25:00 [3] 15.2 km (5:36 / km)
ahr:155 max:166

Decided to top off a good day of training, so ran Fairyland Loop, then a bit extra in the golf course then to Shingers. Said hello to the Bigfoot crew, then home plus a bit to make up to 85mins.
Legs a bit heavy at start, and a little tired, but really worked into it. Actually felt pretty good for the last hour.

Friday Dec 15, 2006 #

Kayaking (Fishermans beach) 1:10:00 [3]
shoes: Mark2 surfski

with Mounty. It's cold and windy everytime we go to the beach. Looked flat from shore, but a few waves and plenty of wind when we got out there. Felt like my technique was improving. No swims this morning.

Thursday Dec 14, 2006 #

Note
slept:6.0

I deserved this rest day (for once). Calves were getting really tight, and generally very tired.

Wednesday Dec 13, 2006 #

Running (Fairyland Loop) 58:29 [3] 10.29 km (5:41 / km)
ahr:148 max:175 slept:7.5

with Ezy and special guest Beat Hubman (Daniel's little brother) Very tired, and calves very sore.
Welcome back Fairyland, you've been badly missed

Hockey 35:00 [2]
shoes: new Salomon

Pretty lazy game. Scored another cracker of a goal though. End of season

Tuesday Dec 12, 2006 #

Running intervals (Stingers training) 23:00 [5] 6.0 km (3:50 / km) +240m 3:12 / km
ahr:179 max:192 slept:8.0 shoes: old Asics 2100

From Andy's with Ben, Ezy, Glenn and Mace. 1km reps around Willoughby oval. Good variety of surface, all offroad with a few undulations.
6 reps- first 3 didn't seem that hard, but i just couldn't go any faster. Last 3 hurt a lot. Time, (avg HR, Max HR)
3.53 (170, 187), 3.47 (177, 192), 3.49 (179, 192), 3.52 (179, 192), 3.53 (180, 192), 3.52 (181, 192)
Calves and hips were really tight, mostly from last night. Ezy ran a great session. Look out!

Running 39:00 [3] 5.6 km (6:58 / km)
shoes: old Asics 2100

warm up, recovery and cool down.

Monday Dec 11, 2006 #

Running intervals (bwisbey run) 20:00 [5]
slept:8.0

UTS Lindfield. 10x 2mins hard, 1mins jog recovery. Started with 500% humidity for first 4 reps. Next 2 were run in very strong wind, and last 4 in strong wind and heavy rain as the storm finally broke.
Calves tightened up and right hip a bit sore at the end.

Running warm up/down (UTS Lindfield) 47:00 [3]

10 mins w.u, 6x50 drills, 10mins of recovery during the session, 4x100m and jog home.

Sunday Dec 10, 2006 #

Kayaking (Lane Cove River) 1:15:00 [3] 12.0 km (6:15 / km)
slept:10.5 shoes: K1 Kayak

Had a great sleep in before heading out for a paddle in Lane Cove river.
In the afternoon I went on a harbour cruise with Ben, Mace, Prong, Dari and Kylie (Kylie gets free tickets). We watched the 18ft skiffs race from Double Bay. It was really windy so the boats were going super fast and there was lots of capsizes. Betting on the boats made it even more exciting (except when Asko capsized before reaching the startline!)

Saturday Dec 9, 2006 #

Running long (Otford to Bundeena) 2:51:00 [3] 27.6 km (6:12 / km)
ahr:158 max:191 slept:6.0 shoes: old Asics 2100

The Coastal Track in RNP with Andy, Ben, Prong, Glenn. Damon ran from Bundeena and met us after about 2hrs (we'd be running 48mins) and turned around and ran back with us.
Pretty tough back up after last nights work Christmas dinner. Spent the whole day waiting for my first wind, but it never came. Really struggled on the climbs, not to bad on the flat. HR seemed really high all day. Andy was running strongly.
Max speed- 23.5kph
GPS route here
lovely dip in Port Hacking helped the legs.Very tired when i got home.

Friday Dec 8, 2006 #

MTB Cycling (Lindfield to Ben's return) 1:10:00 [3]
slept:6.0 shoes: old shimano mtb

with Ezy- rode there by roads, back via Brown's Waterhole and thru bush to DeBurghs bridge. Ezy was hammering.

Thursday Dec 7, 2006 #

Running long (Tick Loop) 1:26:00 [3] 14.6 km (5:53 / km)
slept:4.0 shoes: old Asics 2100

morning run with Ben. Popped a nodoze for breaky and felt great.
2 mornings sessions in a row- times are changing...

Wednesday Dec 6, 2006 #

Kayaking (Middle Hbr) 1:15:00 [3]
shoes: K1 Kayak

early morning with Mounty.
upstream, then did some intervals coming back. 30sec, 1min, 1.5mins,2mins, 1.5mins, 1.0mins, 30sec. then cool down

Tuesday Dec 5, 2006 #

Running intervals (Step-up Hill) 13:00 [5]
ahr:150 max:199 slept:6.0 shoes: old Asics 2100

Stingers training from Ben's with Mace, Phoebe, Prong and Glenn.
10 reps, 1/3rd flat single track, 2/3rds steep rough track with some tought steps ups.
Started well, but pushed really hard at the end and dropped my times, with last rep the best.
1.19, 1.19, 1.16, 1.14, 1.16, 1.14, 1.11, 1.12, 1.08, 1.06
Happy with session. Prong was impressive.

Running warm up/down (warm-up, cool down and jo) 50:00 [2]
shoes: old Asics 2100

warm up from Ben's to Brown's waterhole.
Jog recovery 1.5-2mins
cool down via sandstone stairs

Monday Dec 4, 2006 #

Running intervals (UTS Lindfield) 1:00:00 [4]
slept:9.0 weight:67kg

First track session in a long time. Jogged down to UTS lindfield track.
10x50 reps
11x1min hard, 1min jog
4x100m
Felt ok, and it was good to push hard. Unfortunately i screwed up the GPS tracking so have no measurements :-(
Walked a lap and jogged home

C • 5000m 3

Sunday Dec 3, 2006 #

Kayaking (Fishermans beach to Churc) 3:23:44 [3] 29.71 km (6:51 / km)
ahr:134 max:161 slept:2.5 shoes: Mark2 surfski

GPS link here
Got up at 7am and caught train back to North Sydney to meet Damon and Fleur, the met Mounty at Fishermans beach. It was blowing a goddamn gale from the south and freezing cold. After a bit of dicussion we agreed continue with our plan to go north to Barrenjoey headland, then back south through Pittwater to Church point.
I absolutely loved the first hour. The waves and wind were pushing us so hard you hardly had to paddle, just try and stay upright. Things were going well until Mounty got a bluebottle on him, and decided to depart the boat without warning me. I subsequently followed soon after. Back in the boat for a while until Mounty again gets bluebottled.
Lesson- there is only one bluebottle in the boat, but many more in the sea. This time we floated around for about 10mins getting stung before we finally washed them off the boat and struggled back on board.
Paddling in the sea requires a lot of confidence. When things are going well it is great but when you start getting worried about falling out it is much more difficult. It was good to have D&F looking after us in the Mirage, and having another boat around gives to some perspective to the size of the waves.
Had a rest at palm beach, then struggled into the wind for the next hour to get to Church point and collect my car, conviently left there last night after the wedding. Very tired when i got home.

Saturday Dec 2, 2006 #

Road Cycling (Bobbin Head Loop) 1:34:10 [3] 45.73 km (2:04 / km) +840m 1:53 / km
ahr:158 max:190 slept:8.0

Had a pretty lazy day after late night. Decided i needed to get some perspective back in my life so i watched Fight Club (favorite movie). Things you own end up owning you.
Rode by myself after Dari piked. Felt great riding up there, but felt like i struggled up Kalkarri(8.32). Then realised maybe the tailwind followed by headwind may have been affecting my effort and speed. Didn't push too hard up Turramurra side (10.10). Came home via Eastern arterial for a few more hills.

Running tempo (Narmaroo Loop) 30:14 [4] 5.59 km (5:25 / km) +252m 4:25 / km
ahr:164 max:182 shoes: new Salomon

Off the bike for a solid Narmaroo Loop. Legs felt heavy as expected but still moving ok.

Note

Glenn and Margo's wedding
After a strange day of weather, the rain fortunately held off until 5mins after the ceremony finished. Great venue at Church point overlooking Pittwater and Scotland island.
Seemed to drink a lot without getting drunk (was it light beer?) until the end. After everyone claimed they were going to kick on, most people piked and went home. A few of us went to Mona Vale Hotel. This was surprisingly good, until Ezy and I got asked to leave about 2am. Keen to kick on, we got a taxi wanting to go to Greengate at Killara. Dumbarse taxi driver missed the turn off so we ended up in North Sydney. I wanted to do a runner on the $70 bill, but Ian was too honest. Talked him down to $50. Then found out everywhere in NS already shut. Couldn't even buy a kebab. Night rider home about 4. Then watched chopper videos on Youtube for half an hour while eating dimsims.
ps didn't the bride look stunning!
pss- Andy and Matt- I hope you're ashamed you got outlasted by Mrs Meyer.
pss- photos to follow

C • pss - Nice burn 3

Friday Dec 1, 2006 #

Kayaking (Fishermans beach) 1:20:00 [3] 13.0 km (6:09 / km)
shoes: Mark2 surfski

Early morning surf ski with Mounty. First time i've been up before 6am for a long time, but felt much better than yesterday. Conditions different to sunday, smaller but swell and chop in different directiosn made it more difficult than it looked. We fell in 3 times, water was nice and warm fortunately. I got very tired towards the end and that makes stability much harder.

« Earlier | Later »