Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ev

In the 31 days ending Jul 31, 2009:

activity

time

miles

Running

21:11:57

165.66

(7:41)

266.6

(4:46)

390

S & C Exercises

1:00:00

Cycling - Home Trainer

25:00

Total

22:36:57

165.66

266.6

390

1:44

0:00

» now

Friday Jul 31, 2009 #

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

Wednesday Jul 29, 2009 #

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

Monday Jul 27, 2009 #

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

Saturday Jul 25, 2009 #

Running 19:10 [4] 5.1 km (3:45 / km)

started the saturday cross country but was still absolutely stuffed from last weekend so i took it easy.. just did a tempo effort

Running warm up/down 30:00 [3] 6.0 km (5:00 / km)

Thursday Jul 23, 2009 #

Running 1:10:00 [3] 12.0 km (5:50 / km)

warm up and cool down for the session plus 5 x 200m fast

S & C Exercises 20:00 [3]

running drills at the track

Wednesday Jul 22, 2009 #

Running 1:00:00 [3] 12.5 km (4:48 / km)

took off early from work and did a run in the light for a change

Tuesday Jul 21, 2009 #

Running 1:10:00 [3] 17.0 km (4:07 / km)

went to the lake for a session but was still too stuffed from saturday so just did 4km reps pretty easy 3.25-3.30

Sunday Jul 19, 2009 #

Running 1:10:00 [3] 14.0 km (5:00 / km)

o keefe trail run with the guys

Saturday Jul 18, 2009 #

Running race 44:20 [5] 12.0 km (3:42 / km) +240m 3:22 / km

bundoora cross country... cold windy and steep.. ate too soon before the race.. got a stitch at the 5 km mark and really had to slow down

Running warm up/down 1:00:00 [3] 10.0 km (6:00 / km)

Friday Jul 17, 2009 #

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

Thursday Jul 16, 2009 #

Running 1:00:00 [3] 13.0 km (4:37 / km)

Tuesday Jul 14, 2009 #

Running 1:10:00 [3] 15.0 km (4:40 / km)

session at the lake.. did 4 x 1km in about 3.20.. would have done six but saving myself for bundoora on saturday

Sunday Jul 12, 2009 #

Running 1:30:00 [3] 20.2 km (4:27 / km)

long run with bryan, brady, josh and cody, left from bradys house near the coles on mcivor road and ran along the o keefe trail out and back for 10km

Saturday Jul 11, 2009 #

Cycling - Home Trainer 25:00 [3]

was going to go out for a run but my calves were a bit tight so i decided to take the day off

Friday Jul 10, 2009 #

Running 49:00 [3] 10.0 km (4:54 / km)

got about 15 mins of jogging in before it got dark, the rest was in the dark trying not to do an ankle

Thursday Jul 9, 2009 #

S & C Exercises 40:00 [3]

went down to tom flood and did some exercises with macca and josh nolan, did about 10x 200m and some running drills

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

down to the lake for a few laps

Wednesday Jul 8, 2009 #

Running 52:00 [3] 10.0 km (5:12 / km)

pitch black and freezing cold, went up to long gully and back along the maiden gully road bike track

Tuesday Jul 7, 2009 #

Running intervals 1:10:00 [4] 14.0 km (5:00 / km)

intervals at the lake, did 6x 1km with 50 secs rest, took a longer recover after the third rep, about 500m jogging.. the other guys were doing 1min rests but they were about 10secs a km quicker than me, times were 3.16, 3.15, 3.17, 3.13, 3.17, 3.19

Sunday Jul 5, 2009 #

Running 1:26:00 [3] 18.3 km (4:42 / km)

longish recovery run, had to get my car from bradys over the other side of town so i ran through browns reef to kangaroo flat, through the flat then up sheltons road through diamond hill, skirted the edge of the resevoir and popped out into salomans gully, then just ran the streets out to strath.. really pushed the last few kms hard to get home in time to watch geelong v st kilda

Saturday Jul 4, 2009 #

Running race 29:27 [5] 8.4 km (3:30 / km) +150m 3:13 / km
shoes: Brooks T4 racers

harcourt to bendigo relays today, a 5 man relay course along the range from harcourt to the aths track in bendigo, i had the third leg, which was the longest and supposedly the steepest, although i thought the first leg looked tougher.. running the same leg as jimbo i thought i would put a wager on it to make it a bit more interesting, had to beat him by 2 mins...
i thought it was doable but it was made tougher for me as jim started just infront of me and would be able to keep track of me during the race.. i caught him 30s by the main hill, which was about 2.5 km but the second half of the race was on a fairly flat rd and i wasnt able to put eough time into him there so only got him by about a minute and a half...great race though

C • Nice 1

Running warm up/down 35:00 [2] 7.5 km (4:40 / km)

Friday Jul 3, 2009 #

Running 29:00 [3] 6.0 km (4:50 / km)

easy cruise around maiden gully in my new shoes.. bloody cold tonight though

Thursday Jul 2, 2009 #

Running 50:00 [3] 9.6 km (5:12 / km)
shoes: Asics 2140 (mk 1)

piked out of doing a tom flood session... didnt want to make myself as sore as i was last week, got the coliban relays on saturday... i have to be in my best shape for division 5 ;)

« Earlier | Later »