Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ev

In the 31 days ending May 31, 2007:

	activity	#	time	miles	km	+m
	Running	20	16:41:16	26.1	42.0	300
	orienteering	7	7:57:17	30.63	49.3	600	26 /	31c	83%
	Cycling - Mtb	1	1:13:00
	Total	23	25:51:33	56.73	91.3	900	26 /	31c	83%
averages - rhr:50

1:54

0:00

» now

Thursday May 31, 2007 #

Running 44:00 [2]
ahr:149 max:171 rhr:54 shoes: Brooks Adrenelin

recovery jog, body was feeling a bit rooted today, got pretty high heart rates too

Wednesday May 30, 2007 #

orienteering 1:25:00 [3] ***** 8.0 km (10:38 / km)

Wednesday night training with toph and james, set a course on ironstone hill 71 controls in 7.4kms. pretty hard couldnt find the right places for a few of them, partly cos the map was a bit suspect in places and partly cos i was racing to keep toph behind me

C • Toph... 14

Tuesday May 29, 2007 #

Running intervals 13:06 [5]
ahr:175 max:190 shoes: Brooks Adrenelin

4 x 1km intervals, really struggled today, it was absolutely pissing down with rain the whole time and thermals felt like they weighed about 2kg heavier, track was covered in water which made it hard to keep up the pace
times 3.10(174/183) 3.21(176/180) 3.13(177/184) 3.22 (173/183).

Running warm up/down 33:00 [1]
ahr:135 shoes: Brooks Adrenelin

couldnt believe how much it was raining today

Sunday May 27, 2007 #

Running (long run) 1:40:00 [3]
ahr:145 max:164 shoes: Brooks Adrenelin

long run around browns reef after work, legs felt like lead today cos id been working pretty hard, and kept coughing up bits of the extra hot mexicana i had for lunch

Saturday May 26, 2007 #

orienteering race 32:00 [5] ***** 6.5 km (4:55 / km)

skins race at diamond hill sth. 3 x ~2.2 km bloody fast pack running with brian, toph lenny and dave. good race, lenny pipped me right at the end for the win.

C • Who's lenny? 3

Running warm up/down 20:00 [1]

cool down jog collecting controls for jim, who had done his ankle

Friday May 25, 2007 #

Running 1:01:00 [3]
ahr:153 max:172 rhr:49 shoes: Brooks Adrenelin

went out to do intervals today, but i couldnt be bothered so just went for a nice run around browns reef. discovered that some turkey had parked a VW on its roof right in the middle of my favourite downhill single mountain bike track, lucky i disocovered it while i was jogging up the hill and not when i was riding down it. think it would have been more than the just reef being brown if i had of discovered it whilst racing down the hill on my bike

Wednesday May 23, 2007 #

orienteering 56:00 [4] ***** 9.2 km (6:05 / km) +100m 5:46 / km
ahr:170 max:181 spiked:26/31c rhr:50

training at fiddlers green with toph, brianm, lenny, larina and james. toph set a course in the complex stuff(same area as the NOL relays last year. tried to run steadily and get good control flow and not lose concentration. made small errors at 6, 16 and 28. lost concentration at 24 and lost 5mins from running down the wrong track, a lot of my mistakes seem to be on easier controls when i get over confident and dont bother concentrating as much as i should, will have to work on this. thanks for the course toph, ill set one at ironstone hill next wednesday.

C • you must have been flying out ... 5

Running warm up/down 10:00 [1]
shoes: Brooks Adrenelin

cool down with lenny

Tuesday May 22, 2007 #

Note
(rest day)

...still lacking motivation to get back on the horse

Monday May 21, 2007 #

Note

no motivation after the weekend..... still pissed off

C • .... 2

Sunday May 20, 2007 #

orienteering race 1:35:00 [4]

what a shit day. what a shit weekend. having a pretty good race only lost about about a minute on 3 but was running well, then took came off the track on the wong bend on the way to nine, saw smythy and lost concentration cos i thought i would catch him soon. got to within 50m of the control. i was in the next gully over and i just couldnt make sense of the map at all, got lost, couldnt find anything to relocated off and was getting a bit panicked cos absolutely nothing was making sense to me, ended up taking over 27mins to find the control. felt like sitting down and having cry. was soo fuckin pissed off.
but i decided not to let it destroy the rest of my race, so in my head i attacked control 9 to the finish as a new race, ran pretty damn hard and spiked almost everything ended up coming 3rd or 4th on the splits from 9 to the finish. i know that doesnt mean much, but i needed to take smth slightly positive away from this weekend. was so fucking pissed off about today. losing 22 mins on one control on what was otherwise a good run.
nothing has gone right for me since easter. really have to find some motavation from somewhere after this weekend and the WOC trials

C • Sounds a lot like my 1st contr... 7

Running warm up/down 10:00 [1]

jogged to the start with smythy

Saturday May 19, 2007 #

Event: Aust. JWOC Trials

orienteering race 35:00 [4] 5.5 km (6:22 / km)

shit day. had an ok race lost about a minute on 2 and another 1.5 on 17 and 18. apart from that it was an ok race, mispunched on the third last control. pretty pissed off at myself for that. best bit about to today was managinf to keep with craney for about 6 controls before he took off on the way to 9 or 10.

Running warm up/down 20:00 [1]

Thursday May 17, 2007 #

Running warm up/down 30:13 [2]
ahr:134 max:156 shoes: Brooks Adrenelin

easy recovery run, too dark for much else

Wednesday May 16, 2007 #

Running intervals (3x1km) 9:09 [5] 3.0 km (3:03 / km) +20m 2:57 / km
ahr:177 max:204 rhr:52 shoes: Brooks Adrenelin

3 x 1km intervals today, times were 2.54, 3.14, 3.01. middle one was the upphill one. think i went a bit too fast on the first one and struggled to find a consistent pace. was absolutely redlining it on the last one, and got a damn high heart rate to prove it.
was feeling quite fast though, and my times were about 5secs faster than last week.
gotta remember to do a crap before i do intervals though

Av heart rates 176, 177, 179, at least i kept that pretty consistent

C • haha yeh sucks when you forget... 4

Running warm up/down 44:00 [2]
ahr:136 shoes: Brooks Adrenelin

warm up and warm down plus recoveries between intervals(about 4mins each)

Tuesday May 15, 2007 #

Running 50:00 [3]
ahr:141 max:181 rhr:48 shoes: Brooks Adrenelin

run with a few hill intervals thrown in. just went out with the intention of doing hill intervals but the light got the better of me, that and the tracks were like an ice skating rink after the rain today, so i just did 4x30sec hills in the middle of the run Av Hr about 170 max 181.

Sunday May 13, 2007 #

Running 1:37:00 [3] 21.0 km (4:37 / km) +250m 4:22 / km
ahr:151 max:172 rhr:50 shoes: Brooks Adrenelin

long morning run, had to run in the morning before work today. first time ive been for a morning run for good knows how long and i dont think my body ever really accepted it

C • Good to see 1

Saturday May 12, 2007 #

Running 43:04 [2]
ahr:136 max:153 rhr:48 shoes: Brooks Adrenelin

pretty easy jog after work, legs feeling pretty dead,

Friday May 11, 2007 #

Running 56:00 [2] 12.0 km (4:40 / km)
ahr:154 max:173 rhr:52 shoes: Asics Gel Kayano

easy cruise around browns reef before work, heart rate was pretty high and i wasnt feeling very good

Thursday May 10, 2007 #

Cycling - Mtb 1:13:00 [3]
ahr:138 max:161

Rode to uni and back today, also went up one tree hill for a bit extra, rode pretty hard cos i was hungry, it was cold and i wanted to be home

C • bike 3

Wednesday May 9, 2007 #

Running intervals (4x~1km intervals) 12:44 [5] 4.0 km (3:11 / km) +30m 3:04 / km
ahr:172 max:184 shoes: Asics Gel Kayano

4 x ~1km session
wasnt feeling great, especially during the last two, my guts were an absolute wreck, dont know what it is but my stomach seems to really hate intervals
the track i use has hills in it one way is uphill the other is not so the times going one way are about 20sec longer than the other way. they were 3.19, 3.02, 3.21, 3.02. also i measured the track with my car speedo so it is not exactly 1km.
also felt quite ok afterwards, usually feel shit after this sort of session. seems to be a good thing

Running warm up/down 49:00 [2]
ahr:145 shoes: Asics Gel Kayano

warm up and cool down plus 4-5mins recovery in between intervals

Tuesday May 8, 2007 #

Running 1:10:00 [2]
ahr:147 max:163 rhr:49 shoes: Brooks Adrenelin

what an absolute joke!
this run was way too soon after lunch, had to stop and have a walk followed by a short jog followed by a dirty black spew (didnt count all this in the time)

Sunday May 6, 2007 #

orienteering race 1:54:12 [5] ***** 15.9 km (7:11 / km) +500m 6:12 / km
ahr:174 max:184

started out ok, til robbie preston caught me at 7, thought i would tag along behind him for a bit, big mistake cos about 2 mins later we were nearly off the map. rest of the course was pretty poor losing time on most controls and just couldnt get into a rythym. towards the end i was absolutely dying, can only remember being so exhausted once before(vic champs last year). i was thanking christ that i had bruce and dufty to lead me into 20,21,22,23 because the map was a blur to me at this stage. think lack of training over summer really caught up with me today, wasnt fit enough

C • Thanks 2

Saturday May 5, 2007 #

orienteering race 19:30 [5] ***** 4.2 km (4:39 / km)
ahr:180 shoes: Asics Gel Kayano

Sprint race at monash,
started out poorly, took the right option to the first control and overshot the gap in the buildings i was looking for. this left me standing there like a muppet for about 30secs, totally fucked number 4 thought there was a gap in the fence. probably lost about 1.40sec all up on those two mistakes, was happy with the rest of the course, followed vanessa and tracy into the womens control at the third last and mispunced. bad start to the weekend.

bloody good course and sprint area, thanks liggo and blair

orienteering 40:35 [5] *****
ahr:179

middle distance at petticoat gully. another first control blunder lost about 1.15 min when i was too high. then ok for the rest of the course until 14 when i miscounted erosion gulies and ended up miles away from the control lost about 2.5 mins, ended up about middle of the field and was really dissapointed cos i could have a had a good result.
what a map though

Running warm up/down 50:00 [1]

warm up and cool downs

Friday May 4, 2007 #

Event: Aust. WOC Trials

Thursday May 3, 2007 #

Running 1:02:00 [2]
ahr:144 max:170 shoes: Asics Gel Kayano

run around browns reef in the dark(mostly), lots of water around, lots!! havnt seen bendigo so green for about 2 years. felt ok tonight and av HR seems to have settle down about, though still got pretty high tonight. think ive almost recovered from the weekend. was also pretty cold tonight, ran in a jacket

Wednesday May 2, 2007 #

Running 46:00 [2]
ahr:152 shoes: Asics Gel Kayano

Felt ok today and the achilles problem had miraculously dissapeared. i think the problem was my new shoes, the brooks adrenalin, so i think ill ditch them

Running intervals 6:00 [5] 2.0 km (3:00 / km)
ahr:177 max:187 shoes: Asics Gel Kayano

just a couple of 3 minute intervals on the run to get my heart going.

Tuesday May 1, 2007 #

Running 1:05:00 [3]
ahr:155 shoes: Brooks Adrenelin

ran around browns reek with a copy of creswick diggings and petticoat gully map, felt shit, heart rate was pretty high, hope i feel ok by the weekend

« Earlier | Later »