Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ev

In the 28 days ending Feb 28, 2011:

activity	#	time	miles		km		+m
Cycling - Road	12	14:38:30	256.19	(3:26)	412.3	(2:08)
Running	15	12:37:55	97.76	(7:45)	157.33	(4:49)
swimming	5	2:18:00	2.92		4.7
orienteering	3	2:14:28	16.59	(8:06)	26.7	(5:02)	310
S & C Exercises	6	1:15:00
Total	24	33:03:53	373.46		601.03		310

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Monday Feb 28, 2011 #

Cycling - Road 1:51:00 [3] 55.7 km (2:00 / km)

cruised out to sutton grange and back after work, awesome night for a ride, got through all my gaslight anthem too

C • get some lawrence arms - th... 2

S & C Exercises 15:00 [3]

Sunday Feb 27, 2011 #

orienteering race (Bendigo 2day -mass start) 56:40 [5] 11.0 km (5:09 / km) +250m 4:38 / km

mass start hagaby. start off alright and came in with simmo after the first loop. stuffed the first one after the map change and the pack went through me. after a few more controls a solid pack of me bruce and simmo had formed. we were together until the detail where we stuffed the depression big time and had to wait for reubs to show us where to go. reubs the navigation fiend dragged us all through the tecnical section. on the way to the third last one the pack of me, reubs, simmo and bruce was pretty tight.. i was hurting and my brain was fading.. hesitated at the track before the control and they all got about 50m on me.. i couldnt make it up so i just cruised home. soft, yep, i know. think my endurance is lacking a bit.

Running 50:00 [2] 8.0 km (6:15 / km)

good bloke duties, picking up controls.

Saturday Feb 26, 2011 #

orienteering race (bendigo 2 day - Sprint) 17:48 [5] 3.7 km (4:49 / km) +60m 4:27 / km

bendigo 2 day sprint. was a bit nervous about how the calf would go before the race.. but i did a pretty long easy warm up and it seemed alright.
started off hard and had a pretty good race. the first time ive ever been happy with a sprint race. lost 10 secs on 2 and about 20 on 10 but apart from that i was happy with my running and my navigating. happy to be only a few seconds off simmo too

Running warm up/down 40:00 [2] 8.0 km (5:00 / km)

Friday Feb 25, 2011 #

Cycling - Road 1:34:00 [3] 47.0 km (2:00 / km)

morning tour de goose.. pretty warm and sticky out

Cycling - Road 1:10:00 [3] 28.0 km (2:30 / km)

commuting and that

Thursday Feb 24, 2011 #

swimming 30:00 [3] 1.3 km (23:05 / km)

group swim at crusoe res.. getting pretty cilly in there, might be my last open water swim for a while

Cycling - Road 1:05:00 [3] 35.0 km (1:51 / km)

morning session at the velodrome with frosty.. rode there, did a 5km interval, a couple of 1km intervals and a few sprints.. fuck track cycling is boring

Running 15:00 [3] 3.0 km (5:00 / km)

went for a jog around tom flood after the riding to get the legs ready for the tri club champs

Wednesday Feb 23, 2011 #

Running 20:00 [3] 4.0 km (5:00 / km)

went to the lake to do some intervals, but my calf was a bit tender, so i softed out

Tuesday Feb 22, 2011 #

Running 40:00 [3] 8.5 km (4:42 / km)

couldnt ride this morning or night as my bike has had an adverse reaction to triathlon on saturday and is in for repairs.. so just went for a cruise up to the track to see jimbo try and sprint ;) and then off to spring gully res and back home

S & C Exercises 15:00 [3]

Monday Feb 21, 2011 #

Running 1:43:00 [3] 20.0 km (5:09 / km)

didnt manage to organise myself for a long run yesterday, so got up this morning and did it. crisp morning.. cant say i ever thought i would need to wear gloves in february for a long run.. but this morning i did.
ran out into the single tracks in spring gully and kangaroo gully.. pretty cruisy pace, still a little sore from saturdays race

C • Long run 5

C • crisp? 6

Saturday Feb 19, 2011 #

swimming race 8:00 [5] 0.4 km (20:00 / km)

First leg of the triathlon.
almost last out of the pool, no suprises here.

Cycling - Road long 27:30 [5] 15.1 km (1:49 / km)

out of the pool i passed a few people on the jog to the transition. my transition however was abysmal. got tangled up in my shirt and managed to lose everyone i had passed on the 300m run from the pool to the bikes. onto the bike and i had a massive bunch to chase down out of the transition.. got them on lightning hill on the second lap. felt like i did a pretty good bike leg... but it was ruined by transition into the run.

Running 16:11 [5] 4.5 km (3:36 / km)

off the bike and into the run.. smooth dismount and shoe change. but i managed to ignore all the officials pointing me in the right direction and went off jumped a fence and started running around the lake. got a 100m in and realised the officials were all yelling at me to head back and go through the timing chip zone. lost a bit of time with that.. but the rest of the run was a real battle.
awesome race.

things to work on for next time:
1. following instructions
2. changing clothes quickly
3. swimming
4. running after a bike ride
5. everything

cant wait for the next one

times here are pretty approximate and dont include changeover times

Running 48:00 [3] 10.0 km (4:48 / km)

jog afterwards to stop me from seizing up too much

S & C Exercises 10:00 [3]

Friday Feb 18, 2011 #

Cycling - Road (commuting) 1:00:00 [3] 25.0 km (2:24 / km)

Thursday Feb 17, 2011 #

swimming 30:00 [3] 1.5 km (20:00 / km)

group swim at crusoe with the tri bunch.. dont know what it was but i really battled today.. i got dropped massively and really struggled.. maybe it has something to do with me not being able to swim at all

Running 50:00 [3] 10.0 km (5:00 / km)

ran around the lake with rhino afterwards

Wednesday Feb 16, 2011 #

Running 1:00:00 [3] 12.0 km (5:00 / km)

easy jog down to the lake. leg was better today

S & C Exercises 15:00 [3]

Tuesday Feb 15, 2011 #

Cycling - Road 1:31:00 [3] 47.0 km (1:56 / km)

morning loop of the gooseneck

swimming (intervals) 40:00 [3]

did about a kilometre and then did some 100m intervals

Saturday Feb 12, 2011 #

orienteering 1:00:00 [3] 12.0 km (5:00 / km)

evening jog down to spring gully, came across the local twilight event so i picked up a map and went for a bit of a jog through the forest, pretty nice, but my calf got a bit sore again

Friday Feb 11, 2011 #

Cycling - Road (commute) 30:00 [3] 1.0 km (30:00 / km)

first swim at the pool for a while. did a 400m effort to see what i can do in the triathlon next week

C • commute 2

Thursday Feb 10, 2011 #

Cycling - Road 42:00 [3] 19.8 km (2:07 / km)

morning ride with jogga, stiff as a board after intervals last night. was waiting out the front hoping he wouldnt show. he did. i hurt.

Wednesday Feb 9, 2011 #

Cycling - Road 51:00 [3] 26.0 km (1:58 / km)

morning ride with jimbo. had to cut it short because of some alarm clock issues i was having. jimbo was weak on the hills this morning after his fierce race against paul bennett last night

Running intervals 51:00 [5] 12.5 km (4:05 / km)

intervals down at the lake. did 5x1km with 90 seconds recovery. times were between 3.14-3.18. pain. much pain.

Tuesday Feb 8, 2011 #

Running 45:00 [3] 9.8 km (4:36 / km)

Jogged around the lake for a few laps, was planning to do some intervals, but i was feeling the leg a bit so i did some core work on the grass instead

S & C Exercises 10:00 [3]

Monday Feb 7, 2011 #

Cycling - Road 1:07:00 [3] 32.7 km (2:03 / km)

easy cruise out to sedgwick with jimbo. pretty windy night. legs were heavy as too

S & C Exercises 10:00 [3]

Sunday Feb 6, 2011 #

Running (long) 1:30:00 [3] 19.3 km (4:40 / km)

arvo run around spring gully res and a bit of an out an back through kangaroo gully. top day for running

Friday Feb 4, 2011 #

Running intervals 46:00 [4] 9.7 km (4:45 / km)

jog down to lake weeroona and back. first proper intervals session since september. savage.
just did 3x1km with 2mins rest in between. 3.19, 3.14, 3.14. it hurt. a few more of these sessions before im back on my game

Cycling - Road 1:20:00 [3] 35.0 km (2:17 / km)

a weeks worth of commuting.
highlight: the ultra commute home tonight to beat the 1 in a 1000000 year storm which was going to wet my blouse if hung around too long. averaged about 100km/hr, give or take 60 or 70km/hr. made it home with in a whisker of getting soaked.

Thursday Feb 3, 2011 #

swimming 30:00 [3] 1.5 km (20:00 / km)

group swim at crusoe res with the tri club. first 500m or so were about 30 degrees in the water, then a storm came through which must have stirred up the water and the next km was a lot nicer. awesome session. pretty choppy in the storm.

Wednesday Feb 2, 2011 #

Cycling - Road 1:30:00 [3] 45.0 km (2:00 / km)

morning ride. juve loop from golden square.
highlight: massive echidna sitting on springs rd that must have had elephantitis
lowlight: the ball chaffage im starting to develop from riding too much

C • crack & sack wax follow... 7

Running 43:44 [3] 9.73 km (4:30 / km)

evening jog around crusoe res. probably the most uncomfortably humid run ive ever done.
highlight: seeing some hotties swimming off in the distance
lowlight: remembering i was at a reservoir in kangaroo flat and not a lake in eastern europe and the hotties i had spotted probably wouldnt be that hot. they werent.

C • sound like the hotties were... 3

Tuesday Feb 1, 2011 #

Running 40:00 [3] 8.3 km (4:49 / km)

6am jog. early. still hot.

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