Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: jgreen

In the 31 days ending Mar 31, 2011:

activity

time

miles

run

7:03:06

46.68

(9:04)

75.13

(5:38)

cycle

2:54:40

26.72

(6:32)

43.0

(4:04)

orienteering

1:51:01

9.63

(11:32)

15.5

(7:10)

40 /

45c

88%

Total

11:48:47

83.03

(8:32)

133.63

(5:18)

40 /

45c

88%

averages - sleep:7.1 weight:75kg

2:29

0:00

» now

Thursday Mar 31, 2011 #

Note
slept:7.0 (rest day)

still feeling like I am on the verge of getting sick. Going to take a rest day and hope it goes away... lots of water and vitamins. Pity - it is a brilliant day outside for a lunch time run... maybe a paddle tomorrow is in order?

C • Paddling 1

Wednesday Mar 30, 2011 #

cycle (to work) 36:40 [3] 9.8 km (3:44 / km)
ahr:131 max:165 slept:6.0

Fun ride to work with dropping Teagan at school in the bike carridge.
hopefully i will have enough energy to enjoy the ride home as well...

cycle (from work) 32:00 [3] 7.5 km (4:16 / km)
ahr:143 max:162 slept:6.0

slow fun ride home - the shortest route.

Tuesday Mar 29, 2011 #

run 41:30 [3] 8.5 km (4:53 / km)
ahr:165 max:185 slept:8.0 weight:76kg shoes: HiTec infinity lite green

fun run round zoo lake - not recovered yet - still low on energy - couldn't run all the way up westcliff stairs.

Monday Mar 28, 2011 #

Note
slept:8.0 weight:77kg (rest day)

drove through to pta for medical - I am fit enough to go underground. lucky me.
Took a rest day to make sure I am over the flu - still feeling well used but more healthy. I was hoping to get in the last hard training before tapering next week for SA sprint. but maybe one last hard session on Wednesday? will see how I feel and what work throws at me. Financial year end this week so i have some important reports to complete.

C • Tapering? 1

Sunday Mar 27, 2011 #

Event: Gauteng Relay Championships

run race 12:41 [5] 2.84 km (4:28 / km)
ahr:178 max:192 slept:6.0 shoes: speed cross

Didn't have a very clean run - and couldn't drop Nic when i should have easily run away from him. still not completely recovered from flu.
OK start - then held up by a closed gate - which really should have been open already. then some unmapped boulders drew me off course and Nick got past. It felt like he followed me around my course, with I think only two different controls.
messed up number 10 not seeing a blocked corridor, cost about 15 seconds with another missed passage.
Not sure if i should be checking numbers, but if felt like every control i lost out a couple of seconds to him.
Cobus took the wrong map so didn't keep in touch with the second place team and then messed up the second river crossing so Garry never really got a chance to catch back up. still, 2nd isn't bad...

Friday Mar 25, 2011 #

12 PM

run 31:00 [1] 5.0 km (6:12 / km)
slept:7.0 (sick) shoes: HiTec infinity lite green

easy trot round emmies that felt hard. still not recovered from flu.

Thursday Mar 24, 2011 #

Note
slept:6.0 (sick)

kids were up early today and Kirsty was at Gym so it was up to me to look after everybody.
Antibiotics not working yet - but i only took the first one at lunch yesterday - 5 day course so hoping to be right as rain for the relay on Sunday.

Wednesday Mar 23, 2011 #

Note
slept:8.0 (sick)

At the sea now. Want to get better by sunday for the relay! So not waiting till I am dead before seeking help. Benelyn day.

Tuesday Mar 22, 2011 #

Note
(rest day)

Feeling the big weekend. Hopefully not coming down with flu!

Monday Mar 21, 2011 #

Note
slept:9.0 (rest day)

Travel back from natal.

Sunday Mar 20, 2011 #

run long 1:02:30 [3] 11.56 km (5:24 / km)
shoes: HiTec infinity lite green

Cross country to start with. Then gravel roads. The rain came down from 3km mark. Perhaps went a bit hard for LSD and paid the price.

Saturday Mar 19, 2011 #

run 24:25 [4] 6.03 km (4:03 / km)
slept:9.0 shoes: HiTec infinity lite green

Great run down the river and back. Fast.

Friday Mar 18, 2011 #

run 39:00 [3] 6.5 km (6:00 / km)
ahr:138 slept:5.0 shoes: HiTec infinity lite green

Longer jig round emmies.

Thursday Mar 17, 2011 #

run (tempo run) 59:30 [3] 9.5 km (6:16 / km)
ahr:151 max:175 slept:7.0 shoes: HiTec infinity lite green

tough run hungover and exhausted.
10 min warm up, 4 x 4mins at +170 HR recovering to 135 bpm
then 30 min jog back to work for a super productive afternoon...

Wednesday Mar 16, 2011 #

Note
slept:3.5 weight:75kg (rest day)

This rest day isn't going to be restful unless I catch a nap at some stage.

Tuesday Mar 15, 2011 #

Note
slept:6.0 (rest day)

got a cast on my finger today
http://www.facebook.com/album.php?id=655642000&aid...
and feeling overused generally.
need more sleep...

Monday Mar 14, 2011 #

run (lactate intervals) 47:00 [3] 9.0 km (5:13 / km)
slept:6.0 weight:75kg shoes: HiTec infinity lite green

10 min warm up then 8 x 3mins at 172 to 186 heart rate with reovery down to 130bpm. The 7th interval was the hardest. then 5 min warm down. really tough session.

Note
weight:75kg

discovery vitality check.
BP 110/70
cholesterol too low to measure <2.8
glucose at 5.6
and weight still at 75.
should have earned me a healthy 14000 discovery points...

Sunday Mar 13, 2011 #

Event: Gauteng Sprint 3 - Summit College

run warm up/down (another worm up) 10:00 [3] 1.0 km (10:00 / km)
shoes: HiTec infinity lite green

Warm up in the parking lot.

orienteering warm up/down (string course) 15:00 [3] 0.7 km (21:26 / km)
shoes: HiTec infinity lite green

Took the girls on the string course. Teagan loved it and ran almost the entire distance.

9 AM

orienteering race (summet college) 23:18 [5] ** 4.3 km (5:25 / km)
ahr:181 max:190 spiked:21/23c slept:7.0 weight:75kg shoes: HiTec infinity lite green

Ok run. Wasn't feeling strong this morning and contemplated not running. The vooma made the difference I think. Only 1 mistake at 7 cost me 10 seconds. Otherwise there was lots of hesitation and I need to run faster as well as read the circle before I get there.

MEN - Splits

Friday Mar 11, 2011 #

run 30:30 [3] 5.2 km (5:52 / km)
slept:9.0 weight:73kg shoes: HiTec infinity lite green

easy jog through emmarencia.
feeling like I am coming down with something - sore throat will not go away.

Thursday Mar 10, 2011 #

Note
slept:9.5 (rest day)

yesterdays rest day was exhausting

Wednesday Mar 9, 2011 #

Note
slept:3.5 weight:74kg (rest day)

not such a restful rest day visiting BRPM

Monday Mar 7, 2011 #

cycle 39:00 [3] 9.7 km (4:01 / km)
ahr:123 max:151

best way to get to work...

Note

so much for the rest day today... maybe i will rest tomorrow?

Sunday Mar 6, 2011 #

run warm up/down (up) 10:00 [3] 1.0 km (10:00 / km)
shoes: HiTec infinity lite green

warm up

orienteering race (St Albans SC3) 24:34 [5] *** 5.0 km (4:55 / km)
ahr:180 max:191 spiked:19/22c slept:6.0 weight:75kg shoes: HiTec infinity lite green

longer event the expected.

orienteering (warm down) 25:00 [3] 1.0 km (25:00 / km)
shoes: HiTec infinity lite green

string course worm down

C • Worm down? 3

orienteering race (womens course) 23:09 [3] 4.5 km (5:09 / km)
ahr:175 max:186 shoes: HiTec infinity lite green

ran the women course as practise

cycle 1:07:00 [3] 16.0 km (4:11 / km)
ahr:147 max:185

to emmies and back - visited the Greenside scouts unpacking at the scout hall.
spent a while fixing Sams flat tubeless...