Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ev

In the 30 days ending Apr 30, 2009:

activity	#	time	miles	km	+m
Running	16	13:08:45	2.3	3.7
orienteering	10	8:31:37	15.66	25.2	150
Cycling - Road	2	2:22:00	22.71	36.55
S & C Exercises	5	1:15:00
Soccer	1	50:00
Total	24	26:07:22	40.67	65.45	150

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Thursday Apr 30, 2009 #

Running 53:00 [3]
shoes: Asics 2140 (mk 1)

evening run around browns reef, getting pretty cold and dark these days

Wednesday Apr 29, 2009 #

Running 40:00 [3]
shoes: Asics 2140 (mk 1)

Tuesday Apr 28, 2009 #

Running intervals 25:00 [5]
shoes: Brooks T4 racers

Intervals at the lake tonight... biggest turnout ever.. about 10 guys! everyone was pretty keen to run 3.15 pace too so it was a bloody good session!
wasnt quite enough for richard, he did another two reps after us mortals finished up
did 6x1km reps with 1 min static rest in between. times were 3.13, 3.15, 3.14, 3.12, 3.18, 3.18
felt pretty good was pretty consistent but faded on the last two ks, im not used to 6 reps... had to skip pizza afterwards to come home and do a concrete beam assignment.. pain in the arse

Running warm up/down 40:00 [3]
shoes: Asics 2140 (mk 1)

about 5 laps warm up and cool down with the guys

Monday Apr 27, 2009 #

S & C Exercises 20:00 [3]

Sunday Apr 26, 2009 #

Running long 1:56:00 [3]
ahr:145 max:175 shoes: Asics 2140 (mk 1)

long arvo run, pushed it back pretty late cos it was raining on and off all afternoon, finelly went out... bloody freezing day, windy and not much fun, did a loop of browns reef with as many hills as i could find

S & C Exercises 10:00 [1]

Saturday Apr 25, 2009 #

Running race 12:45 [4] 3.7 km (3:27 / km)
shoes: Brooks T4 racers

did the cross country at beischer park, wet, cold and muddy
went out pretty hard but found it really hard to push myself on the second lap of the park, finished feeling like i still had a fair bit of juice in the tank left

C • YM run 2

Running warm up/down 50:00 [2]
shoes: Asics 2140 (mk 1)

Friday Apr 24, 2009 #

Running 38:00 [3]
shoes: Asics 2140 (mk 1)

evening run in the dark,

Thursday Apr 23, 2009 #

Soccer 50:00 [3]

engineering vs pharmacy, 3-1 win, not to bad... even had my own moment of glory went i snuck the maiden goal in, game finished early for though when i copped it sweet in the balls

Tuesday Apr 21, 2009 #

Running intervals 59:00 [4]
ahr:155 max:195 shoes: Brooks Adrenalin (pair 2)

did some k's at the lake with some other guys... 4x1km with 30sec to 1 min recovery 3.10-3.15
legs felt pretty heavy and i thought i was going to collapse on the 3rd rep but all was ok

Monday Apr 20, 2009 #

Cycling - Road 1:11:00 [3] 36.55 km (1:57 / km)
ahr:145 max:204

evening ride from home out through kangaroo flat to mandurang south and back, was going to do a bit more but it was get pretty cold and dark, pushed it pretty hard up some of the hills, but cant quite believe my heart rate got so high

S & C Exercises 20:00 [3]

10mins of heal raisers and some others

Sunday Apr 19, 2009 #

orienteering race 1:35:00 [4] 12.7 km (7:29 / km)
shoes: Brooks Cascadia

another rubbish run,
started out well, caught lee andrewartha at 1 and got away from him quickly for the first of about 5 times for the course, lost time on 2 crawling through a bad bit of creek scrub and was messy in the control circle, lee caught me again, so a ran hard to get away from him again and was away, fucked 5 when i saw blair and ryan running in the opposite direction to me, stood still for about a minute thinking i had rooted it when i hadnt, lee caught me again.
bolted out of five to get away from him again, went too far to the left on 6 and lost some time but not too much.. lost about 2 or 3 mins in the circle of 7, just didnt go in with a good attack point and fucked around until lee caught me again and led me to the control...fuck! bolted again... fucked 9 again about a minute near the cirle.. lee caught me again... bolted again was clean until 15 which i fucked about 2 mins in the circle... lee caught me again... bolted again... and finally shook him for good but i was so fucked from my bi-polar race that i couldnt finish it off... shocker of a week for me

...felt good to put 3 seconds into pat saile though... =)

C • 3 secs 1

Saturday Apr 18, 2009 #

orienteering race 15:00 [4] 3.2 km (4:41 / km)
shoes: Asics 2140 (mk 1)

felt pretty sick this morning and had nothing in the tank for the race.. fucked around in the buildings a bit too much too but mostly just couldnt push myself

orienteering warm up/down 40:00 [3]
shoes: Asics 2140 (mk 1)

Friday Apr 17, 2009 #

orienteering 42:00 [3]
shoes: Brooks Cascadia

did an easy run with Matt and ryan on pittwater

Tuesday Apr 14, 2009 #

Running 1:12:00 [3]
shoes: Brooks Adrenalin (pair 2)

ran the hazards circuit at freycinet with matt and murray.. awesome run.. one of the nicest runs ive ever down.. up there with wilsons prom

Monday Apr 13, 2009 #

orienteering race 50:00 [4]
shoes: Brooks Cascadia

started out ok.. but turned to rubbish pretty soon...
caught gleen meyer.. got away from him and then kept stuffing it up and getting re caught... very messy second half

Running warm up/down 40:00 [2]
shoes: Brooks Cascadia

Sunday Apr 12, 2009 #

orienteering race 1:32:00 [5]
shoes: Brooks Cascadia

best run of easter.. lost 4 mins at two.. lost 2 mins at 12 but apart from that it was good... running with rob walter and ryan smyth for a lot of it

Running warm up/down 30:00 [2]
shoes: Brooks Cascadia

Saturday Apr 11, 2009 #

orienteering race 40:00 [5]
shoes: Brooks Cascadia

lost 5mins at number 5 but apart from that ok

Running warm up/down 40:00 [2]
shoes: Brooks Cascadia

Friday Apr 10, 2009 #

orienteering race 18:00 [4]
shoes: Brooks Adrenalin (pair 2)

absolutely shit

Running warm up/down 40:00 [2]
shoes: Brooks Adrenalin (pair 2)

Tuesday Apr 7, 2009 #

Running 36:00 [3]
shoes: Asics 2140 (mk 1)

went for an evening jog from home, caught out in the early dark caused by it no longer being daylight savings..

Sunday Apr 5, 2009 #

orienteering 35:55 [5] ***** 6.7 km (5:22 / km) +100m 4:59 / km
shoes: Brooks Cascadia

southern cross series race at spring gully(castlemaine), great middle distance course,
started out pretty quick and clean on the first couple of controls, caught birchy and leon by number 2, but left the control at the wrong angle which allowed them to get in front of me, from here i was with leon for the rest of the course and with birch for about the next 8 controls... initially i was hesitant about running with leon(we have both been know to make pretty big and pretty regular mistakes in detail), but my preconceptions were wrong leon was navigating like a fiend and running bloody quick too. i get the impression he likes to stay in front, cos i could hardly get past him all race.. had a pretty good run, lost about 1.5mins on number 14 but apart from that it was clean...couldnt have run any quicker... so even without that mistake i still would have been a minute behind troy

orienteering race 12:12 [5] ***** 2.6 km (4:42 / km) +50m 4:17 / km
shoes: Brooks Cascadia

good fun sprint race through the gold mining, well set by bruce,
chasing start, had robbie preston about 30 seconds in front of me, so a i samshed it to the first control to try and catch him, i think i overcooked it a bit, cos was struggling to keep with him for the rest of the course, quads were rock hard from the race 2 hours before and i was really struggling up some of the hills. had a stack on one of the downhill legs towrad thes end and robbie and ruebs nearly got away from me.. but i found a second wind and got back to them towards then end for a narrow win...all in all a good weekend... hopefully next weekend i can put together a decent race outside of central victoria...otherwise ill just have to wait for WOC 2015 - BENDIGO, continued planning discussions with robbie preston and now jymbo's on board so it wont be long before the IOF jumps on the bandwagon.

Running warm up/down 30:00 [2]
shoes: Brooks Cascadia

Saturday Apr 4, 2009 #

orienteering race 36:30 [4]

good local course at spring gully... another track-less map which made the event more interesting, course was a good middle distance style course set by toph, had a lot of trouble through the final section, but both the keelys got lost in the finish chute so i snatched the win by a bee's dick

Friday Apr 3, 2009 #

Running 40:00 [3]
shoes: Asics 2140 (mk 1)

went to the lake after work to do some intervals and try out my new cascadias... the shoes were good, much better than than my old shit-o-vates.. but it wasnt all good, i felt tired and pretty shit so i bailed on the intervals after a poor km effort and a couple of poor 500m's

Thursday Apr 2, 2009 #

Cycling - Road 1:11:00 [3]

couldnt be arsed running tonight... so went for a cruise with jogga, bendigo, kangaroo falt, diamond hill

C • Impressed by your hours ded... 3

S & C Exercises 15:00 [2]

Wednesday Apr 1, 2009 #

orienteering 35:00 [3]

had to check some sites for the schools champs.. it was getting dark so i bailed after about 35mins and went and did some hill reps

Running 27:00 [3]

did 7 x 1min hill reps with a 1min jog down as recovery

S & C Exercises 10:00 [1]

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