Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ev

In the 31 days ending Aug 31, 2011:

activity	#	time	miles		km		+m
Running	18	17:20:26	138.72	(7:30)	223.25	(4:40)	220
Cycling - Road	10	14:20:00	264.08	(3:15)	425.0	(2:01)
swimming	2	1:15:00	1.86	(40:14)	3.0	(25:00)
orienteering	2	49:04	6.25	(7:51)	10.06	(4:53)
Soccer	1	40:00
S & C Exercises	1	15:00
Total	27	34:39:30	410.92		661.31		220

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Wednesday Aug 31, 2011 #

Running 33:00 [3] 7.0 km (4:43 / km)

Soccer 40:00 [3]

Tuesday Aug 30, 2011 #

Running intervals 55:00 [4] 11.4 km (4:49 / km)

track session with jamie and a few others.. same as last week 400's with 30 seconds.. did 9 and then could just start to feel the achilles so pulled out.. times were 72-75..

Monday Aug 29, 2011 #

Running 1:01:00 [3] 13.2 km (4:37 / km)

jog down to weeroona

S & C Exercises 15:00 [3]

Sunday Aug 28, 2011 #

Cycling - Road 1:30:00 [3] 40.0 km (2:15 / km)

pretty cruisy ride with ilks and some of her mates.. was going to do the juve and then head down to mt alexander but i was feeling a bit sick so i bailed at strathfieldsaye after doing the juve-storys rd loop

Saturday Aug 27, 2011 #

Running race 20:48 [5] 5.5 km (3:47 / km) +220m 3:09 / km

first leg of coliban relays.. brutal race, from harcourt to the mt alexander saddle.. last km is pushing 10% grade.. this one really hurt.. team ended up 3rd but we should have been 2nd as mike was late to his changeover and left bryan waiting for 30 seconds after he finished for mike to arrive.. what a rabble

C • Give him first leg next year 3

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

Friday Aug 26, 2011 #

Running 40:00 [3] 9.0 km (4:27 / km)

lunchtime run down to the lake for a few laps and back to work

Thursday Aug 25, 2011 #

Cycling - Road (hills) 1:10:00 [3] 30.0 km (2:20 / km)

AM group.. reps up one tree hill this morning.. legs were stuffed

Wednesday Aug 24, 2011 #

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

AM group - morning ride up oth and burns st.. no claude harrassing us at the green olive afterwards which was novel

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

wednesday PM group.. pretty much the same loop as the morning group. just substituted the coffees for beers

Tuesday Aug 23, 2011 #

Running intervals 20:00 [4] 4.0 km (5:00 / km)

first track session in yonks.. did 10x400 with 30 secs recovery, rolled through them all in 73-75.. felt pretty good and had a big posse there which was awesome

Running 40:00 [3] 8.0 km (5:00 / km)
shoes: Blue asics GTs

Monday Aug 22, 2011 #

Running 1:00:00 [3] 12.0 km (5:00 / km)
shoes: Asics Kayano - May 2010

still no watch battery so this run was 1 gotye album and 5 foo fighters songs long

Sunday Aug 21, 2011 #

Running long 1:51:00 [3] 23.8 km (4:40 / km)
shoes: Blue asics GTs

no watch, so i had to time it by foo fighters albums, the run was 2 albums and 2 songs long.

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

morning ride.. tour of bendigo

C • By the Seekers 3

Saturday Aug 20, 2011 #

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

fell hard and took a big piece out of my knee and gave up. chris creely look at my wound and told me to have a teaspoon of cement. thanks chris

Thursday Aug 18, 2011 #

Cycling - Road 1:10:00 [3] 32.0 km (2:11 / km)

2 one tree hill loops, steep side

Wednesday Aug 17, 2011 #

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

Tuesday Aug 16, 2011 #

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

Monday Aug 15, 2011 #

swimming 25:00 [3] 1.0 km (25:00 / km)

Saturday Aug 13, 2011 #

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

orienteering race 7:14 [4] 1.8 km (4:01 / km)

ironman bush sprints, race 1

orienteering 9:33 [3] 2.06 km (4:38 / km)

race 2

orienteering race 12:17 [3] 2.2 km (5:35 / km)

race 3

Running warm up/down 25:00 [3] 5.0 km (5:00 / km)

Friday Aug 12, 2011 #

Cycling - Road 1:00:00 [3] 30.0 km (2:00 / km)

Thursday Aug 11, 2011 #

Cycling - Road 1:10:00 [3] 38.0 km (1:51 / km)

morning group ride

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

Wednesday Aug 10, 2011 #

swimming 50:00 [3] 2.0 km (25:00 / km)

Monday Aug 8, 2011 #

Running 1:08:00 [3] 16.0 km (4:15 / km)
shoes: Blue asics GTs

cruised down to the lake for a few laps.. ipod on random gave me some good love tonight

Sunday Aug 7, 2011 #

Running 1:30:00 [3] 18.0 km (5:00 / km)
shoes: Asics Kayanos - Black

long run around yarra park

Saturday Aug 6, 2011 #

Running race 21:38 [4] 6.25 km (3:28 / km)

sandown relays.
first race ive done in about 2 months, took it pretty easy but still got a massive stitch after 2 km.. got absolutely drenched too

Running warm up/down 25:00 [3] 5.0 km (5:00 / km)
shoes: Asics Kayanos - Black

warm up. the weather was too shitty to warrant a cool down

Friday Aug 5, 2011 #

Running 41:00 [3] 9.0 km (4:33 / km)
shoes: Blue asics GTs

Wednesday Aug 3, 2011 #

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

big group this morning, for a loop of one tree hill and diamond hill. good ride except for the entire group getting done by the red light cameras on high st

C • Speed camera 3

Cycling - Road 1:15:00 [3] 40.0 km (1:53 / km)

pretty much the same loop as this morning but with a different group. was planning on running tonight, but i had dished out some pretty savage sledging during the day so i was committed to riding tonight and putting in. hammered up one tree hill

Tuesday Aug 2, 2011 #

Cycling - Road 1:15:00 [3] 40.0 km (1:53 / km)

morning group ride, nice and warm out this morning, the pace was tame than last week. less sledging too

Running 42:00 [3] 9.0 km (4:40 / km)
shoes: Blue asics GTs

Monday Aug 1, 2011 #

Running 1:02:00 [3] 15.1 km (4:06 / km)
shoes: Asics Kayanos - Black

time to start training again. nice night, cruised down to the lake for a tempo 8km (~3.52min/km). first session for months. felt ruff.

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