Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ev

In the 31 days ending Mar 31, 2012:

activity	#	time	miles		km		+m
Running	31	24:06:10	195.23	(7:24)	314.2	(4:36)
orienteering	6	4:13:20	27.89	(9:05)	44.88	(5:39)
Cycling - Road	3	3:24:00	64.62	(3:09)	104.0	(1:58)
swimming	4	1:45:00	2.17		3.5
S & C Exercises	2	1:20:00
Total	42	34:48:30	289.92		466.58

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Saturday Mar 31, 2012 #

orienteering race (mt korong) 12:34 [4] 2.75 km (4:34 / km)

race 1 of the bendigo orientshow. easiest of the 3 races, but i got off to a shocking start when i tunred the map over and spent 30 secs or so looking for an arrow to orientate it. lost the pack and had to run through people.. got back to the pointy end at 4 but i stuffed it when i misread the rocky ground as being a boulder. cruised home after that, saving myself for the next two races

orienteering 22:21 [4] 4.04 km (5:32 / km)

awesome course. absolutely as messy as. didnt matter anyway as i mispunched
really cant explain this one without a map. ill have to put them up tomorrow.

orienteering race 28:09 [5] 4.54 km (6:12 / km)

if i couldnt explain the second race i will have absolutely no chance of explaining the last. about 50 controls in about 4km, awesome races. mispunched again though. two mispunches in one day would have to be my worst result ever, ha. jim consoled me later by letting me know troy got disqualified twice in the same race one time :)

i must get the maps up until i do, check keelys log, he has put them up i believe

C • Troy 4

Friday Mar 30, 2012 #

Note
(rest day)

Well earned rest day today. Got up for a morning ride. Rode out yo apco in strathdale. Missed the group by a minute or two. Rode home

Thursday Mar 29, 2012 #

6 AM

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

morning stroll

5 PM

Running intervals 58:00 [4] 11.5 km (5:03 / km)

400s at tom flood with breeza, did a pretty small session as my legs were feeling heavyish and i was feeling softish. 6x400 with 90secs (68,68,68,68,67,66) pretty happy with how i was running and happy to get faster rather than slower toward the end

Wednesday Mar 28, 2012 #

6 PM

Running 1:18:00 [3] 17.3 km (4:31 / km)

Ran down to lake for a few laps. Felt like hard work tonight. But it has been a pretty big week

Tuesday Mar 27, 2012 #

6 PM

Running intervals (monna fartlek) 1:05:00 [4] 14.6 km (4:27 / km)

Great session with the guys down at the lake. The Tuesday night group hasn't really happened for the last 6-9 months and I've missed it. Good to have it back on (Brady, breeza and eppsy tonight). We did a monna fartlek to kind of see where we are all at, really happy to punch out 5.88km, easily the furthest I've gone in a Mona session before (a 6km monna fartlek is within reach) felt pretty good to. Good to see breeza back from injury to

Monday Mar 26, 2012 #

6 AM

Running 40:00 [3] 8.1 km (4:56 / km)

Did a barefoot running class this morning. Not too bad. Bloody cold on the feet though

7 AM

S & C Exercises 40:00 [3]

5 PM

Running 40:00 [3] 8.5 km (4:42 / km)

Mental health jog around the lake after work

Sunday Mar 25, 2012 #

2 PM

Running long 1:59:00 [3] 25.0 km (4:46 / km)

Afternoon long run. Pace was pretty mundane and the route was dead flat (out to Crusoe for a few laps, then home). Ankle was pretty sketchy but I was glad I didn't use it as an excuse not to train

Saturday Mar 24, 2012 #

10 AM

Running 45:40 [3] 10.6 km (4:18 / km)

Bit of an extended morning jog. Didn't realise the first local race is today and starts at midday, thought it was a 6pm start, ha

2 PM

orienteering 33:00 [4] 6.0 km (5:30 / km)

Local event at one tree hill, I wasn't really concentrating and was kind of all over the shop, which it turned out didn't matter as I manage to roll my ankle and end my run even with a ankle brace on

Friday Mar 23, 2012 #

6 AM

Running 28:00 [3] 6.0 km (4:40 / km)

Out and back jog down the creek and back. nice when i started. but began to pour down at the turnaround point. got drenched.

12 PM

Running 37:30 [3] 8.6 km (4:22 / km)

spent the morning moving house, got it done and managed to squeeze in a jog before heading into work

Thursday Mar 22, 2012 #

6 AM

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

morning jog down the creek

5 PM

Running intervals 1:07:00 [4] 15.1 km (4:26 / km)

Session at Tom flood [5x400(68-69secs) 5x200(29-30secs) w/90secs recovery between each) ] after work. Felt physically really good, happy to hit a consistent pace and enjoyed the session. Finished before I hit spew territory which is good because im not dreading the next session as much as normal now :-)

Wednesday Mar 21, 2012 #

6 AM

Running 43:00 [3] 8.0 km (5:23 / km)

morning jog down mullim mullim, pitch black all the way so it was slow going. too tired to do a PM session

Tuesday Mar 20, 2012 #

1 PM

Running 1:07:00 [3] 14.4 km (4:39 / km)

Heading down to a work junket in Ringwood tonight so I took off early from work for some kms. Was planning to do some km reps but I just didn't find quite enough time. So I took off down the creek trail to kangaroo flat and back

7 PM

Running 22:00 [3] 4.5 km (4:53 / km)

Went for a jog with my workmate nath up Mullin Mullin creek

C • Mullum Mullum 1

Monday Mar 19, 2012 #

6 AM

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

Early morning jog in the gloom

6 PM

Running hills 1:07:00 [4] 14.0 km (4:47 / km)

Terrain intervals on my one tree hill loop. Was about 3x6mins with 1min between them. Was planning to do 4 or 5 but it was getting dark and I didn't want to risk busting an ankle

Saturday Mar 17, 2012 #

swimming race 10:00 [5] 0.5 km (20:00 / km)

swim leg of the triathlon club champs.. i dont have the exact times yet, but i felt like i did a pretty good swim, my technique has improve quiet a lot in the last 6 months, my bike leg has overtaken my swim as my worst leg

Cycling - Road race 35:00 [5] 20.0 km (1:45 / km)

bike leg, really felt the lack of bike kms i havnt been doing in the last few months

Running race 20:00 [5] 5.4 km (3:42 / km)

really struggled in the run today, the extra effort i had to put in on the bike leg because i hadnt been training for it meant that i really hurt on the run, got a massive stitch in the last lap and a half and slowed right down. nearly spewed on the finish line. good fun race though, perfect conditions.. just a shame i missed the january and feb races

Friday Mar 16, 2012 #

6 AM

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

morning jog down to oak st and back

Thursday Mar 15, 2012 #

6 AM

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

6 PM

Running 55:00 [3] 12.1 km (4:33 / km)

jogged along the creek with a bit of a tempo section in the middle of the run

Wednesday Mar 14, 2012 #

5 PM

swimming 30:00 [3]

too sore from the kettle bells still to do any training, not doing that again for a while

Tuesday Mar 13, 2012 #

6 AM

S & C Exercises 40:00 [3]

Got up for a pre dawn kettle bells session with a group at olinda st park. Thought it would be pretty cruisy but it was hard work. Found a whole bunch of new muscles I never thought I had

Running 24:00 [3] 5.0 km (4:48 / km)

Jog up to the kettle bells session and back.

6 PM

Running 58:00 [3] 12.8 km (4:32 / km)

Was planning to do session on the pristine post Madison Tom flood grass with breeds. But he pulled the pin for a 3km instead. I was relieved he did because I was absolutely wrecked from kettle bells this morning, couldn't have run hard. Just cruised out the O'Keefe trail and back from work. Stopped to stretch a few times

Monday Mar 12, 2012 #

Cycling - Road 49:00 [3] 24.5 km (2:00 / km)

cruised out to mandurang and back to loosen up a bit

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

Sunday Mar 11, 2012 #

Running warm up/down 15:00 [3] 3.0 km (5:00 / km)

9 AM

orienteering 1:10:00 [3] 10.9 km (6:25 / km)

mass start hagaby, was pretty pumped for this race, probably the goal of the weekend.. got going well on the first loop and was feeling really good. running with simmo, we got away a bit but lost some time on 6 and got re-caught by the pack, this threw me a bit and on the way to 8 a few controls later i got caught up in the moment and instead of orienteering i followed craney. went a fair way out of my way and lost about 4 mins, the pack and any chance of a decent result. kept cruising along but after about 10km i had had enough and wasnt really enjoying it anymore so i pulled the pin.. a bit soft in hindsight.

C • me too 3

Saturday Mar 10, 2012 #

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

10 AM

orienteering race (NOL sprint) 13:45 [5] 3.25 km (4:14 / km)

Pretty good start to the NOL season for me. started off a bit messy on 1, i think right would have been the way to go and lost time on each of 5 (hesitated in the buildings), 6 (left 5 in totally the wrong direction) and 14 (didnt see the best gap between the buildings so took the further gap). but otherwise a good run

1 PM

orienteering 30:31 [5] 5.6 km (5:27 / km)

NOL middle, continued my good start to the season.
started out well. lost time at 5 (but who did spike that pit) and probably 30secs on 6 (the thicket didnt feel like it was in the right spot from the direction which i came. simon came through me at 17 after i took a bad route through the detail to 16 and then a bad route through the erosion to 17. but i got back past him on 19 when he overshot it a bit, went 100% to try and hold him off to the finish, managed to.. just

Loop 1

Loop 2

Thursday Mar 8, 2012 #

5 PM

orienteering 43:00 [3] 7.8 km (5:31 / km)

did a course on kangaroo gully to get set up for the weekend.
looks like i didnt quite make it to number 8 :)

Wednesday Mar 7, 2012 #

6 AM

Running 30:00 [3] 6.5 km (4:37 / km)

5 PM

Cycling - Road 2:00:00 [3] 59.5 km (2:01 / km)

absolute battle in the wind out around the juve and the goose

Monday Mar 5, 2012 #

swimming 30:00 [3] 1.5 km (20:00 / km)
(rest day)

Took a day off today, not really feeling it today and put in a reasonable week last week so just went for a swim after a bit of a shitty day at work

Sunday Mar 4, 2012 #

6 PM

Running long 1:39:00 [3] 21.9 km (4:31 / km)

Long run down to Crusoe for a lap and a bit. Comfortable pace. Felt good

Saturday Mar 3, 2012 #

11 AM

swimming 35:00 [3] 1.5 km (23:20 / km)

Cruisy morning swim as the weather was too shitty for a ride. Nice to have a lane to myself so did some work on trying to improve my breathing technique

7 PM

Running 1:05:00 [3] 15.2 km (4:17 / km)

In the office most of the arvo was looking like it might clear up for an evening run. But it didn't so I got soaked again. Down to Crusoe and back

Friday Mar 2, 2012 #

Running 1:01:00 [3] 14.6 km (4:11 / km)

lunchtime jog down to lake weeroona for a few laps. pushing it for time so i pushed the pace along a little

Thursday Mar 1, 2012 #

6 PM

Running intervals 1:10:00 [4] 15.5 km (4:31 / km)

Up to Tom flood for a bit of a session. 4x400 4x200 fast. As windy as all shit

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