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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ev

In the 31 days ending Jan 31, 2012:

activity # timemileskm+m
  Running27 22:20:00 176.62(7:35) 284.25(4:43) 250
  Cycling - Road4 4:20:00 87.61(2:58) 141.0(1:51)
  orienteering6 3:15:20 20.54(9:31) 33.05(5:55)
  swimming1 25:00 0.62(40:14) 1.0(25:00)
  Total36 30:20:20 285.4(6:23) 459.3(3:58) 250

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Saturday Jan 28, 2012 #

6 AM

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

Recovery jog up to the red and back

Friday Jan 27, 2012 #

6 PM

Running intervals 1:10:00 [4] 15.1 km (4:38 / km)

interval session i was meant to do with breeza yesterday. nice evening, had tom flood all to myself did 4x400 (67,65,66,68) 4x200 (31 secs) 4x100 (13 secs). felt slow on the 200s but not too bad for the rest. all with 90 secs.
did a couple of barefoot laps after

Thursday Jan 26, 2012 #

Note
(rest day)

got up for a run but the legs just felt shit and needed a rest

Wednesday Jan 25, 2012 #

6 PM

Running 35:00 [3] 7.6 km (4:36 / km)

was going to run longer but was just knackered and a bit sore. need a rest

Tuesday Jan 24, 2012 #

6 AM

Cycling - Road 1:05:00 [3] 37.0 km (1:45 / km)

storys road group ride
7 PM

Running intervals 1:10:00 [3] 15.65 km (4:28 / km)

8x1km with a minute rest down around no. 7 res. didnt end up doing the 5km race tonight as i was pretty keen for a ride this morning and a big session tonight. nearly stopped before i started, went over on my ankle when a roo darted out in front of me early on... wasnt too bad.. went back to the car and strapped it heavily and then continued

Monday Jan 23, 2012 #

6 AM

Running 23:00 [3] 5.0 km (4:36 / km)

6 PM

Running 54:00 [3] 12.0 km (4:30 / km)

Cruised around Crusoe res. To justify a dip in the channel after
C • must have just missed each other. 1

Sunday Jan 22, 2012 #

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

jog down around my old stomping ground at warringal parklands.

orienteering 22:00 [3] 5.05 km (4:21 / km)

sprint race around latrobe bundoora. was going at a cracking pace with breeza and bruce until about number 7 when i went over on the opposite ankle to yesterday. bad weekend for my ankles

Saturday Jan 21, 2012 #

1 PM

orienteering 11:50 [5] 3.26 km (3:38 / km)

training race around carlton gardens. went hard. had good flow and was happy with my speed.
2 PM

orienteering 21:30 [3] 4.24 km (5:04 / km)

sprint race at melbourne uni. went over on my ankle about halfway and just cruised home after that
5 PM

Running 45:00 [3] 10.5 km (4:17 / km)

warmin up cooling down and a jog along the boulevard

Friday Jan 20, 2012 #

6 AM

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

morning jog up to diamond hill and back

Thursday Jan 19, 2012 #

5 PM

Running intervals 1:10:00 [4] 13.3 km (5:16 / km)

speed session at tom flood with breeza. 4x400 (~67secs) 5x200(29sec) 5x100 (13sec) - 90 seconds between reps. good session, only downer was i had to keep my singlet on as i was with bryan "the bod" keely.
so much better doing intervals on grass

Wednesday Jan 18, 2012 #

6 AM

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

got up for the group ride, but i was too knackered and id had a rubbish sleep. so hit snooze for an hour and went for a jog instead
6 PM

Running 1:28:00 [3] 17.8 km (4:57 / km)

Bryan Keeley run- 18km shirts off.
Went out kangaroo gully way and back

Tuesday Jan 17, 2012 #

6 AM

Cycling - Road 1:05:00 [4] 39.0 km (1:40 / km)

cycling career highlight today.
went for a ride with the tuesday group today, big group today. i was feeling good so i had a bit of a crack at the sprint down emu creek road, got to the front and then started to die, the guy beside me gave me a massive slingshot with his hand on my back at about 60km/hr.. wasnt enough for me to stay at the front, i popped and he won the sprint.. found out at the cafe afterwards he won the madison gold medal in sydney. probably the best slingshot i will ever get :)
C • Nice, was is one of Brett a... 6
7 PM

Running intervals 1:10:00 [3] 16.2 km (4:19 / km)

did 6x1km with 60 secs recovery out at number 7 res. dip in the aquaduct afterwards was good

Monday Jan 16, 2012 #

6 AM

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

6 PM

Running 1:10:00 [3] 14.8 km (4:44 / km) +250m 4:22 / km

loop of spring gully res

Sunday Jan 15, 2012 #

Running 1:20:00 [3] 17.0 km (4:42 / km)

victorian country athletic championships.
ran the 10000m. first 10000m on a track, didnt have a great run either. windy as all shit. went through 5km in 16.40, but i lost the plot at about lap 17.. wasnt mentally prepared for 15 laps.. kind of gave up for the last few kms, which dissappointed me more than anything.. still managed a bronze for my efforts. first medal i think ive won since school :)

Saturday Jan 14, 2012 #

6 AM

Cycling - Road 1:00:00 [3] 28.0 km (2:09 / km)

got up for a ride to castlemaine with some mates. but i was underdressed and i cracked the shits with the wind at sutton grange.. turned around and rolled home. soft

Friday Jan 13, 2012 #

Running 32:00 [3] 6.9 km (4:38 / km)

lunchtime jog around the lake

Thursday Jan 12, 2012 #

Running intervals 1:12:00 [3] 15.1 km (4:46 / km)

intervals at tom flood with breeza after work. just did a smallish session as im thinking of running the vic country 10000m champs on sunday. did 5x400/200 fartlek and a couple of 100s

Wednesday Jan 11, 2012 #

Running 1:19:00 [3] 16.8 km (4:42 / km)

cruisy run over diamond hill in windy shitty conditions

Monday Jan 9, 2012 #

Running 1:11:00 [3] 15.2 km (4:40 / km)

few laps of the lake, the ankle is a bit dodgy still

Saturday Jan 7, 2012 #

orienteering 40:00 [3] 6.0 km (6:40 / km)

route choice training with parto on warby. several long legs with left and right route choices, alternated routes. seemed to end up with my fair share of long ones

orienteering 20:00 [3] 3.0 km (6:40 / km)

relay training on warby. awesome session, but i did my ankle and gave myself an early end to the training camp

Friday Jan 6, 2012 #

9 AM

orienteering 50:00 [3] 7.0 km (7:09 / km)

Long route choice training on warby. Ran with parto. Managed to end up with the long route each control.
6 PM

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

Thursday Jan 5, 2012 #

6 AM

Cycling - Road 1:10:00 [3] 37.0 km (1:54 / km)

morning group ride on the storys rd loop, no idea how far it was but it was a nice morning and a good group
6 PM

orienteering 30:00 [4] 4.5 km (6:40 / km)

Mass start hagaby on the beechworth map. Stuffed the order of the loops when I went to 13 instead of 3. Lost 1.5mins on 4 and 45secs on 8. Good otherwise
7 PM

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

Wednesday Jan 4, 2012 #

6 AM

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

7 PM

Running intervals 55:00 [3] 11.0 km (5:00 / km)

8x400/200 fartlek. Same as up at falls. Was aiming to do 77/43 reps/floats but only held it for the first 4 or 5 then blew out a bit. 16.20 for the session

Tuesday Jan 3, 2012 #

6 AM

Running 1:08:00 [3] 14.8 km (4:36 / km)

going to be a stinker today so did a few extra morning kms around the res
6 PM

Running 35:00 [3] 8.5 km (4:07 / km)

Ran with frosty at crusoe

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

Did the Crusoe loop after the run. No goggles which was a bit of a pain in the arse

Monday Jan 2, 2012 #

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

two day hangover

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