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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: NSW Stinger

In the 7 days ending May 28, 2006:

activity # timemileskm+m
  Running5 7:45:00
  Kayaking2 2:45:00 13.67(12:04) 22.0(7:30)
  Strength work2 50:00
  Orienteering1 50:00
  Total6 12:10:00 13.67 22.0
averages - sleep:7.8 weight:67kg

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Sunday May 28, 2006 #

Running (NOSH/Middle Hbr) 2:30:00 [3]
slept:8.0 shoes: old Asics 2100

with Ben and Andy. From Lindfield to Roseville Bridge, up Nosh track to oval, across main road to pipeline and followed all the way back to middle hbr. Crossed hbr at stepping stones, back along west side to Tick track, and home. All at good pace, felt good but very tired at finish. Andy had to cut end short. Was there a blue moon last night??
C • Rest 1

Kayaking (Middle Harbour) 1:15:00 [3] 10.0 km (7:30 / km)

with Mounty at dusk. Paddled the evolution. Felt good and paddled reasonably hard

Saturday May 27, 2006 #

Kayaking (Lane Cove River) 1:30:00 [3] 12.0 km (7:30 / km)
slept:9.0

with Prong late morning. Prong is finally getting the hang of it and was going quite fast. Nice morning on the river.

Running (Tick Loop) 1:29:00 [3]
shoes: Adidas

was quite motivated after the paddle and thought i'd go straight and run for an hour. Took a while to warm up but then felt good. Decided to do the full loop instead.

Running intervals (Running drills) 50:00 [2]

Had a good sleep in arvo, cooking pastabake then headed down to UTS for some drills. Session went like this 9mins wu, stretches, 4x25m walking drill, 2x100m high knees, 4x(50m high knees, 50m fast), 4x100m fast, with walk50m, jog 50m recovery, stretches and 9mins home.

Strength work (Core work) 25:00 [2]

Core exercises while watching 'Unleashed', movie with Jet Li. Awesome movie, good action, good acting, touching story.

Friday May 26, 2006 #

Note
(rest day)

Really need some sleep

Thursday May 25, 2006 #

Running hills (Grosvenor) 22:00 [5]
slept:8.0 shoes: old Asics 2100

with Ben, Prong and Glenn. 3 reps (about 7.05, 6.50, 7.30mins) and easy 10mins jog back to the bottom. Got dropped early on first rep, but stayed close the whole way. Decided have been too soft lately and hung onto Ben until 100m to go and then i couldn't feel my arms anymore and got dropped. Last rep never really go into it, just cruised. Ben and Prong were very strong. What is wrong with me?

Running warm up/down (warm up/cd and recovery) 37:00 [2]
shoes: old Asics 2100

10mins wu and 10mins in between reps and short cd.

Wednesday May 24, 2006 #

Running long (Two Creeks) 1:27:00 [3]
slept:6.0 shoes: old Asics 2100

with Fatrat. Felt so tired and slow today, really struggled. Must have been all that core work...

Tuesday May 23, 2006 #

Strength work (Core exercises) 25:00 [2]
slept:8.0 weight:67kg

It was so bloody cold and miserable i bailed on going paddling. Couldn't bare to have a 'rest day' so did some core exercises while watching the OC. Good old attackpoint finally made me do some core work i have been meaning to start years ago.
C • I reckon you should have put t... 2

Monday May 22, 2006 #

Orienteering tempo (7 weeks of Jukola) 50:00 [4]
slept:8.0 shoes: old Asics 2100

Sydney Park- 3 courses including the Sydney Sprints course from Feb, set by Phoebe. Great training. Mass start and staggered starts with Fatrat, Prong, Andy, Glenn and Ian. Not hard nav, but well suited to night-o, still able to run flat out. Definately a bit step forward for Stingers training!

Running warm up/down 30:00 [2]
shoes: old Asics 2100

From Phoebes to Sydney Park and back

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