Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: fell

In the 28 days ending Feb 28, 2007:

activity	#	time	miles	km	+m
Bike	6	5:32:00	9.44	15.2
Run	8	3:41:11	9.51	15.31	310
Orienteering	3	3:26:00	12.92	20.8	630
Hockey	3	3:20:00
core	1	20:00
Total	16	16:19:11	31.88	51.31	940

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Tuesday Feb 27, 2007 #

Run (Black Mountain) 13:11 [3] 2.51 km (5:15 / km) +90m 4:27 / km
ahr:173 max:188 (sick) shoes: Mizuno Wave Rider 7

An easy run before breakfast. testing out my new watch.

was interesting to see that my heart rate sat at a pretty flat rate throughout the run, despite the fact that half of it was uphill and the last third was all downhill.

C • Hail size 5

Run warm up/down 10:00 [3]
shoes: Mizuno Wave Rider 7

Hockey 30:00 [3]
shoes: Mizuno Wave Rider 7

got to hockey training 40 minutes late. and then got asked to run the training as the captain had to leave. so we played a game until the tennis players kicked us off.

C • Tennis training 2

Monday Feb 26, 2007 #

Note
(sick)

woke up with the worst cold of all time.
good thing I only had one lecture.

C • fresher flu 1

Sunday Feb 25, 2007 #

Hockey 1:20:00 [2]
shoes: Mizuno Wave Rider 7

C • Excuse needed. 2

Bike (black mountain) 1:00:00 [2]
shoes: Mizuno Wave Rider 7

feeling a bit stiff from hockey still so went for a roll and explored the management tracks.
Got out to the Rani Road section finally.

Friday Feb 23, 2007 #

Hockey race 40:00 [3]
shoes: Mizuno Wave Rider 7

Burton and Garran 6 - Burgmann 0

C • Wooo hoo. How's college life t... 3

Hockey race 50:00 [3]
shoes: Mizuno Wave Rider 7

Burton and Garran 8 - Ursula 0

Note

was going to go for a flat ride to warm down this afternoon but it's been raining since I got back. hard to motivate myself after two matches.

C • No excuse needed 3

Thursday Feb 22, 2007 #

Run 40:00 [3]
shoes: Mizuno Wave Rider 7

terrain run after an hour lecture on the women of marrakech.
jogged past a tall dark stranger on the side of black mountain.

ps. I now have wireless set up on my laptop.

Wednesday Feb 21, 2007 #

Orienteering (Mount Wanniassa) 30:00 [4] *** 6.0 km (5:00 / km) +100m 4:37 / km
shoes: VJ twisters

Apparently ACT OA haven't updated their SI software. and so my stick is useless.

C • SI Card6 2

Tuesday Feb 20, 2007 #

Bike (black mountain) 40:00 [3]
shoes: Mizuno Wave Rider 7

found some nice single track opposite college. not too technical, one crazy hairpin drop off crossing an erosion gully. will have to explore it further.

Monday Feb 19, 2007 #

Bike 1:00:00 [3]
shoes: Mizuno Wave Rider 7

went for a ride round the equestrian speedway/trail and then through some plantations and back along the chinmoy run.

Run 30:00 [3]
shoes: Mizuno Wave Rider 7

run around campus and the lake and the museum with the college team.

Thursday Feb 15, 2007 #

Bike 1:28:00 [3]
shoes: Mizuno Wave Rider 7

rode around canberra with mitch. went for a swim in the lake afterwards.

C • canberra 1

Wednesday Feb 14, 2007 #

Run hills 15:00 [4]
shoes: VJ twisters

had 15 minutes before 'speed dating' and then the toga party to go for a run. so ran up around the side of black mountain and back very fast.

will post photo of matt parton's fine leopard print toga later.

Monday Feb 12, 2007 #

Run intervals 15:00 [4]
shoes: VJ twisters

went for a run down to Black Mountain Peninsular and back with Heather. doing 100m intervals.

Wednesday Feb 7, 2007 #

Note

left my socks behind again; after learning my lesson the first time, I decided not to tempt fate.
pity because I was going to run the "warburton up and running" course.

Mount donna Buang walking track: 1200m / 5000m = grade of 0.24

Little Joe firebreak:
370m / 1800m = grade of 0.21

not too bad, but in one 200m section it rises 120m in altitude.

C • your log? 1

Tuesday Feb 6, 2007 #

Run race (Altona Mound) 28:00 [4] * 7.8 km (3:35 / km) +20m 3:33 / km

ran B course because was feeling a bit tight and hard done by and blistered.
went out hard and picked up an extra checkpoint then passed the pack at the 3rd.
try to sail home with the wind.

C • soo pretty 3

Bike (checkpoints) 15:00 [2] *

picked up checkpoints after the race.

Monday Feb 5, 2007 #

Bike (riverbend) 1:09:00 [3] * 15.2 km (4:32 / km)

Fieldchecking the River Bend map for the werribee street series.

Sunday Feb 4, 2007 #

core (core) 20:00 [3]

Saturday Feb 3, 2007 #

Orienteering (st. george's lake) 1:00:00 [3] ***
shoes: VJ twisters

putting out tapes for training

Orienteering race (st. george's lake) 15:00 [3] *** 2.7 km (5:33 / km) +120m 4:33 / km
shoes: VJ twisters

peg race sprint round the lake.

Orienteering 19:00 [3] *** 2.7 km (7:02 / km) +90m 6:02 / km
shoes: VJ twisters

long legs
found a ride through the pine forest down the hill to 7 then saw the new forest and decided to hit the road. there is an oak forest down on the northern side?! very pretty. had to make a pitstop.
Dave caught me bashing through the pines to number 8. kept with him up to 11. then he took the scenic route to the last one.

Orienteering (st. george's lake) 15:00 [3] *** 2.4 km (6:15 / km) +90m 5:16 / km
shoes: VJ twisters

technical exercise.

Friday Feb 2, 2007 #

Run long 42:00 [3]

out to Innisfail return.

Run warm up/down 6:00 [2]

Thursday Feb 1, 2007 #

Run (Flinders Peak) 22:00 [4] 5.0 km (4:24 / km) +200m 3:40 / km
shoes: VJ twisters

West - East Walk.
East walk very hot (midday), you could feel thermals rising off the cliffs.

Orienteering (the you yangs) 1:07:00 [3] ***** 7.0 km (9:34 / km) +230m 8:13 / km
shoes: VJ twisters

ran a proposed course 3 for the state league earlier this year that we didn't use.
hadn't been to most of these sites before. they all seemed to be in the middle of thickets.
was very tough.
only one mistake; on the way to the first control there is a crossover and I ran to checkpoint 11 first.

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