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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: michelle

In the 31 days ending Mar 31, 2007:

activity # timemileskm+m
  Orienteering8 8:48:17 24.98 40.2 52035 /39c89%
  Run17 8:22:45 51.28 82.52
  Cycling2 1:34:15 24.69(3:49) 39.74(2:22)
  Stretching2 1:30:00
  Total25 20:15:17 100.95 162.46 52035 /39c89%
  [1-5]25 18:45:17
averages - sleep:13

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Saturday Mar 31, 2007 #

Run 10:00 [4]

was planning on doing 400s in the park, but i forgot it was a saturday so there were heaps of people and i didnt feel like dodging little kids so i did hills instead.
7 x ~80m hill reps. i felt really heavy. meant to do 8 but i was dead after about 3, but i managed 7.

Run 33:27 [3] 6.0 km (5:35 / km)

3k warm up
3k warm down.

Stretching 45:00 [0]

felt sooooo tight after my run today. so i stretched a lot. feel slightly better, probs need to do another half an hour or so of stretching though. and need to do it everyday probs.

Friday Mar 30, 2007 #

Cycling 1:11:11 [3] 29.87 km (2:23 / km)

realised i haven't been riding for ages so i figured i'd ride instead of run today, particularly since i'm so tired and sick feeling. out via indro, back through tennyson, yeronga, dutton park across to the uni, around the uni past ironside state school, along swann rd, clarence rd (max 67 km/h down there :) it was fun), across the bridge home along laurel avenue.

Thursday Mar 29, 2007 #

Run 35:22 [1] 7.0 km (5:03 / km)

pretty easy run this morning. i think im getting sick :(

Wednesday Mar 28, 2007 #

Run 31:27 [3] 6.5 km (4:50 / km)

lasted half an hour in my stats lecture today. sooooo boring. ran around the uni for a while until i got bored. then i went to the library and now i have a big stack of books for my sociology assignment. how fun. at least its a vaguely interesting topic.

Tuesday Mar 27, 2007 #

Run 22:29 [3] 5.0 km (4:30 / km)

work was terrible today. lots of things going wrong. so by the time i got home i wasn't in a good mood and didn't really feel like going running at all. so at least motivationally i seem to be going ok at the moment, since i did anyway. just did my 5k loop that goes towards indro (so the flatter one..i have two 5k loops). kinda died a bit around the 3.5k mark but i picked it up again.

Monday Mar 26, 2007 #

Run 31:48 [3]

intervals at uni around the footy oval next to the track.
~10 minutes warm up

1,2,3,2,1 with 1 easy lap in between each set.

1 - 1:26 (ok i guess)
2 - 3:02 (not so good)
3 - 5:57 (pretty crap)
2 - 3:12 (also pretty crap)
1 - 1:15 (yay)

pretty happy with the last one, but i still think i could've pushed myself more, cuz i wasn't really that dead at the end. tired tho. sleep deprived tired not running tired.

two slow laps at the end to warm down.

Sunday Mar 25, 2007 #

Orienteering 1:22:00 [3] 7.0 km (11:43 / km)

not too bad, really slow. i have motivational issues, but the navigation was generally alright. figured out the map was 1:15000 when it took ages to get to the first control. walked most of the leg from 7 to 8 just couldnt be bothered. was a bit off on the 3rd control, and i ran straight past the 10th, just kept running then i realised that it was back so that was annoying. overall not really happy with it. and i ripped my knee again :( its never going to heal properly.

Friday Mar 23, 2007 #

Run 15:27 [2] 3.0 km (5:09 / km)

planned to do 8 or 9k, but i was tired and i had a couple of beers after work so i wasnt feeling too great when i was running so i gave up.

Thursday Mar 22, 2007 #

Run 23:52 [3] 4.5 km (5:18 / km)

ran from end to end of dewar tce and back twice(=massive big hill twice), then home.

Wednesday Mar 21, 2007 #

Run 37:46 [3] 8.0 km (4:43 / km)

got bored in my stats lecture so i left and went for a run. fairly easy pace.

Tuesday Mar 20, 2007 #

Orienteering 20:27 [3] 2.5 km (8:11 / km)

left work 10 minutes earlier than usual, got to gap creek about 40 minutes earlier than usual...thats how much of a difference school traffic makes...
anyways, since i was early clibby got me to go and pick up the maps from last week that hadn't been collected.

Orienteering 1:21:22 [3] 5.0 km (16:16 / km)

map memory again. it was insane. and i was having a lot of trouble remembering where i was going. didnt do the whole course. got to 9, saw where 10 was and decided to run back along the road. nearly choked to death on the dust from all the cars.

Monday Mar 19, 2007 #

Run 30:00 [3] 4.0 km (7:30 / km)

warm up to the duck ponds.

3 x 3 laps of the hills loop. each set about 1km.
approximate times 4:25, 4:25, 4:23
not sure about rest times in between. the second set kieran had done one lap when we started. the third set kieran had done two laps when we started.

jog back to track. we took a shortcut.

Sunday Mar 18, 2007 #

Orienteering 49:25 [3] *** 4.8 km (10:18 / km) +140m 8:59 / km
spiked:8/10c

red 4. because i was very tired. was too high on the first one, but thought i was too low, and 8th control was a bit messy. it was a pretty orangey course. i didn't run much. too tired and sore, i need to stretch.

Saturday Mar 17, 2007 #

Run 1:02:57 [3] 12.92 km (4:52 / km)
slept:13.0

long run to indro then back through tennyson.

Friday Mar 16, 2007 #

Run 19:57 [3] 4.0 km (4:59 / km)

ankle much better. just a bit twingy. so tired today for some reason. had 7 coffees today and i still fell asleep on the train coming home from work.

Thursday Mar 15, 2007 #

Note
(injured) (rest day)

ankle feels a lot better today, but i thought i'd give it a day off since i had uni from 8 til 6, and i have to babysit from 7. i didnt really feel like getting up early this morning.

Wednesday Mar 14, 2007 #

Run 17:36 [1] 2.5 km (7:02 / km)
(injured)

got up very early to go for a run. only my ankle was very stiff and quite sore. it improved after i walked around for a bit, but i couldn't really run. i tried anyway, but i couldn't run very far without it hurting a lot. so then i went home and still had half an hour before i had to start getting ready but i was too awake to go back to sleep so i made some lunch :) so now at lunch im going to go shopping and buy a new bag because yesterday it broke and i stapled it up but this morning it broke again and the staples werent really working.

Tuesday Mar 13, 2007 #

Orienteering 1:02:27 [3] *** 5.0 km (12:29 / km)
spiked:15/17c

map memory. the first map was 350m due west. and only one control was marked on the map so we had to remember where we were too. spiked every control until the 10th when i completely forgot where i was going, i could see the control circle in my head but i couldnt remember at all where it joined into the map, so i ran around in circles for a while, then i went back up the hill to no 9, turns out i was pretty much in the right place, only a couple of metres out so that was really annoying. then i nearly went straight past the 13th map (i think...it could have been the 12th or the 14th) because i had it in my head that it was on the other side of the hill but since i ran past the map i saw it so that was kinda lucky.
hurt my ankle when i stepped on top of a log but didnt quite make it, but i dont think its too bad.

Run 10:00 [3] 1.0 km (10:00 / km)

normal warm up plus some distance estimation along the track. pace counting didnt really work for me because i kept forgetting.

Monday Mar 12, 2007 #

Stretching 45:00 [0]

had 2 hours to kill so i went and stretched, felt heaps better afterwards. then i had a sleep :)

Run 42:00 [3] 3.5 km (12:00 / km)

warm up from track to the duck ponds and one lap of the thingy.

3 ~3-4 minute jog/walk recoveries after each set

ran to the road along the pond past the engineering buildings after the last set.

back to the track, walked the last bit.

Run 18:00 [3] 4.8 km (3:45 / km)

4 sets of 3 laps of julias hills course. didnt have my watch so i dont know about times, but im guessing between 4 and 5 minutes for each set. there were lots of bugs. about 2.30 rest after the 2nd set, then probs 4 or 5 between the next two. pretty happy with this sesh, i was pretty tired and it was a decent effort for once. probs shouldve pushed myself a bit more on the last lap of the last set tho, it was a bit slow.

Sunday Mar 11, 2007 #

Orienteering 36:00 [3]

up to the 6th control, then i gave up and jogged/walked back. it was too hot, and i was tired and feeling dizzy, and the course went back near the start so it was too much of a temptation.

Saturday Mar 10, 2007 #

Orienteering 27:36 [3] 3.1 km (8:54 / km) +80m 7:53 / km

training course at cherrabah. mostly very short legs, two sections of the map were blacked out, so two legs were windows o. on the last leg i face planted and my face missed a rock by about a cm. it was scary.

Orienteering 36:00 [3] 3.0 km (12:00 / km)

short red after the training course. took it pretty slowly, no major errors was a bit off on no 7. absolutely covered in spider webs after both courses.

Tuesday Mar 6, 2007 #

Orienteering 1:00:00 [2] 4.0 km (15:00 / km)

bridgy went off with tapes to put at the control sites and we were supposed to catch her, only our maps were 450m due west. hit the maps perfectly, started off at a reasonable pace but then i felt tired so i walked a lot. i fell over a lot too. didnt have any problems with any of the controls, but i got entangled in lantana at one point. i didnt catch bridgy :( but then, i never expected to...

Run 5:00 [1]

normal warm up

Run 5:00 [5] 0.6 km (8:20 / km)

3 x 100m hill reps up the hill from the clearing. walk back down recovery.

i stole these off bridgy and manipulated them a little bit, theyre more guesses than anything...
1. 32
2. 33
3. 35

Monday Mar 5, 2007 #

Run 16:00 [1] 2.0 km (8:00 / km)

warm up and stretching

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

4 1km intervals. pile of crap.
1. 3:53 (it was ok, only i gave up a bit at the end)
2. 4:11 (blech)
3. 4:23 (gave up about halfway)
4. 4:02 (alright i suppose.)

pretty crap session, i felt terrible, im so tired lately, worried im getting sick again.

Sunday Mar 4, 2007 #

Cycling 23:04 [2] 9.87 km (2:20 / km)

piece of shit bike. i like my old bike better. i did plan to go for a longish ride, at least 30km, but the bike was annoying me too much.

Saturday Mar 3, 2007 #

Orienteering 1:13:00 [2] *** 5.8 km (12:35 / km) +300m 10:00 / km
spiked:12/12c

really hot. very hilly, most of the climb was in the first part of the course. i pretty much walked until about halfway to the 5th control, then i ran pretty well after that. not really any navigational problems, probs cuz i was going pretty slowly. as usual. i really need to work on my motivation.

Thursday Mar 1, 2007 #

Run 14:37 [3] 3.2 km (4:34 / km)

quick run after uni before it got too dark and before i died of hunger. i was really tired for some reason, even tho i had about 11 hours of sleep last night. feel bad for not doing much training since i dunno if ill do anything tomorrow since ill have to get up at 4.30 again since im working 7 til 5 and going out straight afterwards.

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