Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ev

In the 30 days ending Sep 30, 2011:

activity

time

miles

Running

6:25:00

49.59

(7:46)

79.8

(4:49)

Cycling - Road

5:49:00

109.98

(3:10)

177.0

(1:58)

orienteering

3:27:32

21.65

(9:35)

34.84

(5:57)

350

Total

15:41:32

181.22

(5:12)

291.64

(3:14)

350

2:24

0:00

» now

Wednesday Sep 14, 2011 #

Cycling - Road 1:14:00 [3] 41.0 km (1:48 / km)

morning loop of the gooseneck with the group. the pace was on coming out of town and it didnt really slow up until emu creek road.. nice morning out.. big pack

Cycling - Road 1:10:00 [3] 35.0 km (2:00 / km)

one tree hill loop with the wednesday night guys

Tuesday Sep 13, 2011 #

Running intervals 1:00:00 [4] 13.6 km (4:25 / km)

track session w/andy, jamie, terry, phil, some chick and a new guy..
11x400m with 30 secs, reps were 72-74 seconds, felt pretty good

Monday Sep 12, 2011 #

Running 34:00 [3] 6.7 km (5:04 / km)

jog down to spring gully and back, spotted several keeleys along the way

Sunday Sep 11, 2011 #

Running long 1:48:00 [3] 21.4 km (5:03 / km)

easy long run up to sandhurst rest with a loop of spring gully res included, felt a bit sore so kept it pretty slow

Saturday Sep 10, 2011 #

orienteering race 38:02 [4] 7.84 km (4:51 / km) +350m 3:58 / km

local event at mandurang.. stepped off the pace a bit and just focussed on executing the process each leg.. did it perfectly with the exception of the wobble i had on the long leg.. pretty happy with this

orienteering 40:00 [3] 7.0 km (5:43 / km)

warming up/cooling down and collecting controls.. awesome wattle out this year..

Thursday Sep 8, 2011 #

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

jogged down to the lake for a few sprint intervals.. did some 200s and some 100s pretty much flat out.. good fun

Wednesday Sep 7, 2011 #

Cycling - Road 1:10:00 [3] 35.0 km (2:00 / km)

evening cruise over the diamond hill/one tree hill loop with the teachers.. gotta start getting some better names for these loops

Tuesday Sep 6, 2011 #

Running intervals 1:08:00 [4] 15.0 km (4:32 / km)

track session with breeza..
12x400 (72-75) with 30 secs recovery
finished with a 200 (31)
solid session.. felt pretty good.. legs were heavy early on after this mornings ride but got better through the session

Cycling - Road 1:10:00 [3] 35.0 km (2:00 / km)

cruisy ride with the teachers bunch in the morning

Monday Sep 5, 2011 #

Running 45:00 [3] 9.1 km (4:57 / km)

cruisy jog up to the lake and back

Sunday Sep 4, 2011 #

orienteering race 1:07:00 [4] 9.6 km (6:59 / km)

lost time on 1 and 2 in the green.. then had a really good section until i fucked 10..
in the last few days ive done some cracking orienteering.. a few small things have been letting me down.. but im learning what they are and working on reducing them.. feeling really good about 90% of my orienteering

orienteering 26:30 [3] 4.4 km (6:01 / km)

picking up controls.. good cool down

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

Saturday Sep 3, 2011 #

orienteering race 36:00 [4] 6.0 km (6:00 / km)

lost about 2-3 mins on 10 but apart from that had a good one.. until i finished and realised i hadnt visited number 3

Cycling - Road 1:05:00 [3] 31.0 km (2:06 / km)

morning juve type loop

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