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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ev

In the 31 days ending Aug 31, 2010:

activity # timemileskm+m
  Running9 7:58:00 65.76(7:16) 105.83(4:31)
  swimming5 3:25:00
  gym2 2:20:00
  S & C Exercises4 1:15:00
  Cycling - Road1 1:00:00 18.02(3:20) 29.0(2:04)
  orienteering1 25:00 2.49(10:04) 4.0(6:15)
  Total17 16:23:00 86.26 138.83

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Tuesday Aug 31, 2010 #

Running 45:00 [3] 8.9 km (5:03 / km)
shoes: asics 2140 - Jens

first run for about a week and a half.. went down to the lake to do a tempo 3km to test out whether i would be able to run the half on sunday.. got through the 3km ok but i think 21km could be another story.. so with the help of jimbo i decided to bail on burnley
C • Surprised you needed help to make that decision. 1

Sunday Aug 29, 2010 #

swimming 40:00 [3]

did some swimming intervals. pain. many pains.

Saturday Aug 28, 2010 #

swimming 40:00 [3]

did a hard 400m and probably a bit over a km of slower swimming

Cycling - Road 1:00:00 [3] 29.0 km (2:04 / km)

first ride in about 3 months, with josh out south and back through the flat. it was a struggle

S & C Exercises 15:00 [3]

Friday Aug 27, 2010 #

gym 1:10:00 [3]

half on the bike and half doing core and weights stuff

Thursday Aug 26, 2010 #

swimming 45:00 [3]

will be a pretty massive tank soon

Wednesday Aug 25, 2010 #

gym 1:10:00 [3]

did some intervals on the bike and then did plenty of core work

Tuesday Aug 24, 2010 #

swimming 40:00 [3]

went to the physio today and he told me i have an inflamed plantar fascia.. reckons its not too serious but it can be ongoing if it isnt treated well..
this means no sandown. probably no vic relays and possibly no burnley
C • That's 1

S & C Exercises 20:00 [3]

Monday Aug 23, 2010 #

swimming 40:00 [3]

Saturday Aug 21, 2010 #

orienteering 25:00 [3] 4.0 km (6:15 / km)

started the local event but didnt get far.. sole of my foot is too sore

Friday Aug 20, 2010 #

Running 1:34:00 [3] 20.0 km (4:42 / km)
shoes: Asics Kayano - May 2010

long run down to kangaroo gully and around the res.. seem to have inlamed my foot a bit

Thursday Aug 19, 2010 #

Running 48:00 [3] 10.7 km (4:29 / km)
shoes: Asics Kayano - May 2010

ran down to spring gully then out to lake weeroona.. got drenched and hailed on...
calves are feeling good though.. should be able to get back into some proper training

S & C Exercises 20:00 [3]

Tuesday Aug 17, 2010 #

Running intervals 45:00 [3] 10.0 km (4:30 / km)
shoes: Asics Kayano - May 2010

lake weeroona session. coldest run ive done in a while. i think it was about 2 degrees while we were running. only bryan, me and richard showed up. usual km reps with ~50secs recovery.. only got through 5 (ave 3.14) then my right calf felt really tight. might have another rest day tomorrow and give it a good rub

Monday Aug 16, 2010 #

Running 30:00 [3] 6.5 km (4:37 / km)
shoes: Asics Kayano - May 2010

ive had a bit of a sore foot for the last couple of days so i didnt run on the weekend and just cruised today.. think its on the mend

Thursday Aug 12, 2010 #

Running intervals (3km Fartlek) 56:00 [3] 14.0 km (4:00 / km)
shoes: Asics Kayano - May 2010

Went down to the track this arvo in the first bit of sunshine for a few days.. did a 3km fartlek (400m on 200m off x 5) got through it in 9.51 which is about usual, so i think im starting to get my shape back

S & C Exercises 20:00 [3]

core work

Wednesday Aug 11, 2010 #

Running 52:00 [3] 11.2 km (4:39 / km)
shoes: Asics Kayano - May 2010

went for a jog up and over one tree hill in the dark

Tuesday Aug 10, 2010 #

Running intervals (Lake session) 59:00 [3] 14.03 km (4:12 / km)
shoes: Asics Kayano - May 2010

first session back down at the lake. was dreading this as i havnt done km reps for about 2 months and i wasnt really taking care of myself in europe.. but got through them a bit better than i thought i would.. just did 6 reps with 50secs recovery.. averaged about 3.14-3.15.. it hurt a lot though
C • not taking care of your self 3

Monday Aug 9, 2010 #

Running 49:00 [3] 10.5 km (4:40 / km)
shoes: Asics Kayano - May 2010

jog up to the lake for a few laps.. back in the country so i thought i should start up my log again

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