Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: NSW Stinger

In the 7 days ending Feb 25, 2007:

	activity	#	time	miles		km		+m
	Running	6	8:04:38	48.8	(9:56)	78.53	(6:10)	2215
	Kayaking	4	6:50:54	48.25	(8:31)	77.64	(5:18)
	MTB Cycling	3	4:53:00	43.38	(6:45)	69.82	(4:12)	982
	Orienteering	1	39:09	4.78	(8:11)	7.7	(5:05)
	Road Cycling	1	32:00	8.08	(3:58)	13.0	(2:28)
	Strength work	1	20:00
	Total	7	21:19:41	153.29		246.69		3197
averages - sleep:7.8

6:09

0:00

» now

Sunday Feb 25, 2007 #

Running long (NOSH/Cascades) 2:43:12 [3] 26.41 km (6:11 / km) +1455m 4:51 / km
ahr:148 slept:8.5 shoes: old Asics 2100

Really needed a sleep in today. Didn't feel like training, but Damon called and talked me into a run. Much different to yesterday, cool and raining. From Roseville bridge, along Nosh track, over Natural bridge, back to Pipeline, north to Cascades, and back to bridge. Felt pretty good and actually enjoyed running in the rain.

Kayaking long (Fishermans to Newport ret) 2:36:17 [3] 23.49 km (6:39 / km)
ahr:125 max:145 shoes: Mark2 surfski

In Mark2 with Damon for first 38mins, then with Mounty for next 2hrs. Pretty strong southerly so there were lots of waves to catch. With Mounty we paddled with wind for 10km, then back into the wind. Had moments where i was tired, but otherwise pretty strong to the end.

Saturday Feb 24, 2007 #

Kayaking (Fishermans beach) 2:04:58 [3] 20.7 mi (6:02 / mi)
ahr:126 max:143 slept:5.0 shoes: Mark2 surfski

with Damon in the Mark2, and Mounty accompanying in his new Mako6. Quite different to paddle with a new partner. Felt pretty unstable for the first hour, but better by the end. Another beautiful morning, very flat and no wind.

Running long (Tick Loop/Two Creeks) 1:33:02 [3] 14.88 km (6:15 / km) +760m 4:59 / km

Driving home from beach i gave Andy a call to see what he was doing. Said he was already running and he'd be at my place in 20mins. Home long enough to wash the salt off and get dressed before I was running. Did the Tick Loop followed by TwoCreeks/LittleDiggers.
I felt really good, which was a pleasant surprise after a crap week off running. It was really humid, and bloody hot in the sun.

MTB Cycling long (Lindfield to Manly Dam) 2:31:00 [3] 35.82 km (4:13 / km) +982m 3:42 / km
ahr:138 max:168

I'd been sitting watching TV rehydrating for about 20mins when Damon called to say he was leaving soon and would be ready to ride in 1hr. Shit! Quickly ate some food while sitting in cold bath trying to call down.
Rode down Two Creeks to Roseville bridge where i met Damon. Thru Killarney, onto NOSH track and into Manly Dam. Lap of the Dam and back home.
Felt ok and surprisingly still not hungry.

Friday Feb 23, 2007 #

MTB Cycling (Two Creeks) 1:05:00 [2] 14.0 km (4:39 / km)
ahr:140 max:177 slept:8.5

Took the Cannondale for a hitout on Two creeks. Much better than the Jamis on the rocky bits, but felt a big awkward off big dropoffs (maybe Large frame size).

Running (Fairyland Loop) 58:00 [3] 10.24 km (5:40 / km)
shoes: old Asics 2100

evening run with Ezy. Still felt tired.

Thursday Feb 22, 2007 #

Kayaking (Middle Hbr) 1:11:39 [3] 10.84 km (6:37 / km)
shoes: K1 Kayak

Met Mounty for morning paddle in K1. Thought about piking when i woke up, but remembered i probably wouldn't have time to exercise this arvo so got going. Did a few intervals to spice things up a bit.

C • C2C 2

Wednesday Feb 21, 2007 #

Kayaking (Manly Beach) 58:00 [3] 10.0 km (5:48 / km)
shoes: Mark2 surfski

with Mounty. Beaut morning and nice to paddle somewhere different. Did a few out and backs to practice chasing waves, but didn't do any surfing.
Drive home was miserably slow

Orienteering race (Summer Series) 39:09 [4] 7.7 km (5:05 / km)
shoes: old Asics 2100

Summer Series at Whale Rock (North Epping).
Struggled to get away from work, stressed sitting in traffic, and never really got into it. Good to run in another new area (although i'd run thru here on Sunday). Lost motivation after 30mins when the only extra controls i needed would have been a big dogleg, so turned home and got back early.

Running warm up/down (Cool down) 30:00 [2] 4.0 km (7:30 / km)
shoes: old Asics 2100

Jogged around collecting controls with Andy

Strength work (weights) 20:00 [3]

while watching House. Very tired.
Looking forward to the episode in 6mths time...

Tuesday Feb 20, 2007 #

Road Cycling (Lindfield to CBD) 32:00 [3] 13.0 km (2:28 / km)
ahr:131 max:164 slept:9.0 shoes: Specialized MTB

MTB Cycling (CBD to Lindfield) 1:17:00 [2] 20.0 km (3:51 / km)
ahr:126 max:171 shoes: Specialized MTB

Picked up the Cannondale Rush demo bike from CBD, and rode home via, Neutral Bay, St Leonards, Rotary oval, home via some trails.
First impressions on bike- love the Lefty fork, particularly as the lockout is so stiff. Liked the Fox float rear shock too. Didn't feel to bad on the hills, but didn't test it on many downhills.

Running (short Reverse Tick Loop) 1:15:24 [3] 13.0 km (5:48 / km)
ahr:150 max:179

Almost straight off the bike. With Ezy and Prong.
Struggleville

Monday Feb 19, 2007 #

Running intervals (Terrain Loop) 1:05:00 [4] 10.0 km (6:30 / km)
ahr:161 max:192 slept:8.0

Stingers training at Lindfield with Jules, Andy, Ezy, Prong, Fel and Fatrat. We resurrected the old time trial loop, with a few modifications. Ran 4 reps (4.40 to 4.20mins), with about 1-2mins rest and finished off with a double. Felt a bit tired but otherwise okay.

« Earlier | Later »