Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ev

In the 30 days ending Jun 30, 2010:

activity

time

miles

Running

16:12:55

131.52

(7:24)

211.66

(4:36)

orienteering

2:31:33

19.01

(7:58)

30.6

(4:57)

800

Total

18:44:28

150.53

(7:28)

242.26

(4:38)

800

1:40

0:00

» now

Wednesday Jun 23, 2010 #

Running 50:00 [3] 10.0 km (5:00 / km)
shoes: Asics Kayano - May 2010

jogged up to the lake for a few laps

Tuesday Jun 22, 2010 #

Running 43:00 [3] 9.0 km (4:47 / km)
shoes: Asics Kayano - May 2010

intervals at the lake with brichy and jamie. did 6x500m with a minute rest (~1'28")

Sunday Jun 20, 2010 #

Running 1:13:00 [3] 15.0 km (4:52 / km)
shoes: Asics Kayano - May 2010

still not feeling great

C • Sick still? 3

Saturday Jun 19, 2010 #

Running race (Ballarat 15km) 53:35 [3] 15.0 km (3:34 / km)

Bit of a Barry Crocker. Have had sore guts all week and have struggled to run. didnt really want to race today but the team was looking average and i was feeling a bit better this morning so i started. went out at 3.20-3.25 pace with andy. felt really good but the guts cramped up at the 5km mark so i had to slow down. did the rest in ~3.40 pace and felt rubbish. it was a long 10km home. not fun. andy ended up doing mid 50s.

Running warm up/down 25:00 [3] 5.0 km (5:00 / km)
shoes: Asics Kayano - May 2010

Thursday Jun 17, 2010 #

Running 38:00 [3] 8.0 km (4:45 / km)
(sick)

went to the track to do some reps but my guts still feel shit. did 2x1km and gave up

Wednesday Jun 16, 2010 #

Running 55:00 [3] 11.5 km (4:47 / km)
(sick) shoes: Asics Kayano - May 2010

cruised around the lake in the hope id feel a bit better

Tuesday Jun 15, 2010 #

Note
(sick)

weird pain in my stomach.
hope im not pregnant.

Monday Jun 14, 2010 #

orienteering race (vic sprint champs) 15:30 [3] 2.8 km (5:32 / km)

Good course, started out alright but overshot 4 and was messy on 6 and 7 so never really had any chance and my legs felt too heavy to really push. but really loved it. technical bush sprints are great. great course, great day, great event.

Running warm up/down 35:00 [3] 7.0 km (5:00 / km)

Sunday Jun 13, 2010 #

orienteering (choke em gully) 1:00:00 [3] 11.0 km (5:27 / km) +400m 4:37 / km

state series long distance. started out alright. lost a lot of time and motivation on 6, cruised from there onwards. by 12 i was cold, a bit sick of running from hilltop to hilltop and the next section didnt look enticing, so i bailed and jogged to about number 19 where the course got alright again. did 19 to the finish pretty well and really enjoyed that.

Running 40:00 [3] 8.0 km (5:00 / km)

warm up and cool down and jogging from 12 to 20 along the road

Saturday Jun 12, 2010 #

orienteering race (Diamond Hill) 41:29 [3] 8.43 km (4:55 / km) +250m 4:17 / km

Local event on Diamond hill.
legs felt pretty heavy after a pretty big week of training so i didnt push it like last week, just tried to flow through the controls and hit them correctly, managed it until the hard section at 12 and 13, lost about 30secs on 12 and about 1min on 13. good course though

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

Friday Jun 11, 2010 #

Running 38:30 [3] 8.0 km (4:49 / km)
shoes: Asics Kayano - May 2010

easy cruise up to weeroona for a lap after work

Thursday Jun 10, 2010 #

Running intervals 51:00 [4] 12.1 km (4:13 / km)
shoes: Asics Kayano - May 2010

went up to the track to do a 'quarters' session with richard but he had to bail. so just did it myself, dave tarrent was there and joined for a bit.
3km fartlek (400m on, 200m off) tried to do 75/76ish for the 400s and 42ish for the 200s, ended up being 9.50 for the 3km, felt good. good session

C • Tarrant 2

Wednesday Jun 9, 2010 #

Running 1:14:30 [3] 16.22 km (4:36 / km)
shoes: Asics Kayano - May 2010

Ran with birchy around the spring gully res on the roads. meant to be a group of five or six but there was a lot of no shows.
good run but bloody cold tonight

C • I saw you from my car 3

Tuesday Jun 8, 2010 #

Running 1:02:30 [3] 14.32 km (4:22 / km)
shoes: Asics Kayano - May 2010

intervals down @ the lake. big turnout tonight despite the freezing cold. did 7x1km with 50secs recovery.. (3.10, 3.10, 3.11,3.13 ,3.15, 3.14, 3.15) felt slow tonight but i think that was just because a few of the other boys were going so quick. was planning to do 8 but had to visit the dunny after the 7th and couldnt.

Monday Jun 7, 2010 #

Running 47:00 [3] 10.0 km (4:42 / km)
shoes: Asics Kayano - May 2010

cruised up to the lake for a few laps after work.. freezing

Sunday Jun 6, 2010 #

Running 1:23:00 [3] 18.5 km (4:29 / km)
shoes: Asics Kayano - May 2010

evening run. would have gone further but i felt like garbage

Saturday Jun 5, 2010 #

orienteering race (Lyell forest) 34:34 [4] 8.37 km (4:08 / km) +150m 3:47 / km

was tossing up about whether to go to the uni invite cross country today or going orienteering. wanted to go orienteering cos i havtn done any since the NOLs and i love lyell forest, but andy had been pestering me all week to do the uni run, and ive heard they do a good afternoon tea. when my car wouldnt start yesterday it was looking like i would have to do the XC but luck was in my hands today and the car started so i decided to head out to lyell forest for the orienteering. got to the event fine but i was shitting myself about weather the car would start for the ride home.
race was pretty scrappy, lost about 20secs at 20 at 9 and ended up on the track on the long leg, but jeez i was hammering and i felt great physically. i love this area cos its so fast and such nice forest. no competition(toph and bryan in nz, and jimbo and james??) today so i was aiming to try and get under 4.30min kms for the 7.2km course. didnt get it today though as i lost too much time. but was a good course anyway
the car started and i got home fine so it was a good day. i think its on its last legs though

C • car wouldnt start 3

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

Friday Jun 4, 2010 #

Running 33:00 [3] 6.8 km (4:51 / km)
shoes: Asics Kayano - May 2010

night time cruise. felt average

Thursday Jun 3, 2010 #

Running 1:11:50 [3] 16.12 km (4:27 / km)
shoes: Asics Kayano - May 2010

was planning to go out and do some hills. but i left it too late and it got dark so i just cruised down to spring gully oval for a lap and then to weeroona for a few laps

Tuesday Jun 1, 2010 #

Running intervals 59:00 [3] 13.1 km (4:30 / km)
shoes: Asics Kayano - May 2010

tuesday night lake group. everyone was pretty knackered from sandown or had been sick so i was pretty happy when the consensus was to do something a bit easier. did 6 ks in about 3.20 pace picked the last one up to 3.07. but that was hard work. heavy legs today. think ill have an easy week.

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