Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Rooey1

In the 31 days ending Mar 31, 2007:

activity

time

miles

orienteering

6:02:51

22.18

(16:21)

35.7

(10:10)

running

5:56:50

20.82

33.5

strength and conditioning

3:40:00

swimming

2:30:00

2.92

(51:22)

4.7

(31:55)

intervals

1:34:00

6.52

(14:24)

10.5

(8:57)

riding

1:30:00

pool running

20:00

cross trainer

15:00

Total

21:48:41

52.44

84.4

2:00

0:00

» now

Saturday Mar 31, 2007 #

strength and conditioning 45:00 [3]

clear mt gym after work. cant wear shoes (got blisters under my toes and my feet are bruised) did it bare.

Friday Mar 30, 2007 #

running 45:00 [3]

from top of clear mt to 3/4 down (sams) then back up again. (don't know about the time coz my watch isn't fixed)

strength and conditioning 30:00 [3]

clear mt gym

Thursday Mar 29, 2007 #

orienteering race 58:00 [3] *** 4.8 km (12:05 / km)

toohey forest. was crap. kurt caught me at the first control, lost me, then krystal caught me at the 6th (she started 5mins behind me), had a chat about how hot it was and how kurt was going really well! then saw him running up and down the gully at the 8th (he stuffed up). then all ran together, never went at a good pace, i was shagged!! i'm sooo glad i was with them coz if i wasn't i would've given up at about number 9.
krystal - 53min
kurt - 55min
me - 58min :(

Wednesday Mar 28, 2007 #

running 25:00 [3]

ran down legessner rd (down big hill, up big hill). not really much effort, spoke to krys the whole time. + 5mins of 8/12sec sprints at home. pretty slack day...

strength and conditioning 25:00 [3]

did some core stuff so i didn't feel so bad. :D

Monday Mar 26, 2007 #

swimming 20:00 [2] 0.7 km (28:34 / km)

forgot my goggles so couldn't go for as long as i wanted. eyes were already burning and didn't want to get out of the pool looking like last time..

C • woooow! 1

running (treadmill) 35:00 [3]

cross trainer intervals (uq gym) 15:00 [3]

did it before the class so didn't have much time. also didn't want to push myself coz of the class straight after...

strength and conditioning 45:00 [3]

ABT class

Sunday Mar 25, 2007 #

orienteering race (OY 2) 51:00 [4] *** 7.0 km (7:17 / km)

wow! laurina remembered how to orienteer!
no big problems just always ran off line and had to correct on alot of controls. running was good, got tired around 5k mark and started to make little errors. very happy to have a decent run before easter!
AND... no problems with the calf :D

C • Bout time u had a good one. 2

Friday Mar 23, 2007 #

running (run/walk) 40:00 [2] 7.0 km (5:43 / km)

took a map and went for a slow jog down to the village to get phone credit. walked up the big hill coz it hurts my leg more going up hills. calf was ok running but is really tight now.

C • Have u tried stretching it? 3

Thursday Mar 22, 2007 #

running (run/walk) 1:00:00 [3] 10.0 km (6:00 / km)
(injured)

ran 6k walked 4k (clear mt -> home)
could feel leg, but wasn't major pain. didn't want to run the big hill coz it would make the pain worse so walked the 4k home. think 6k could have been a bit too much anyway..

Wednesday Mar 21, 2007 #

riding (spin) 45:00 [3]
(injured)

calf was sore so didn't want to run.

Monday Mar 19, 2007 #

running warm up/down 30:00 [3] 6.0 km (5:00 / km)

4k to the school and 2k back. felt my calf on the way home so just walked up the hills.

intervals 1:00:00 [4] 5.0 km (12:00 / km)

9 x 500m with 200m recovery. calf started to hurt on the 8th, so just did one more. stopped before it got painfull.

strength and conditioning 30:00 [3]

couldn't go to the gym class so did some core after my run. was good.

Sunday Mar 18, 2007 #

orienteering race (collins creek) 1:01:00 [3] *** 6.2 km (9:50 / km)

no good. cut my map b4 i marked it and ended up cutting the start off and also the spot where control 12-13 was, but thats no excuse. was really sloppy.. not even going to bother going into it! :(
calf was fine! felt it a bit around the 5k mark but was not painfull :)

Saturday Mar 17, 2007 #

Note

my calf is feeling alot better. haven't tried to run on it yet but when i walk or stretch it out it doesn't hurt. see how it goes tomorrow! :)

C • GETTIN BETTER 5

Thursday Mar 15, 2007 #

riding (spin class) 45:00 [4]
(injured)

good class at the samford gym. felt like i was in a pool, i was sweating so much!

C • You are doing awsome rooey 1

swimming 30:00 [3] 1.0 km (30:00 / km)

swam 1k free then 400m of breast and kickboard

pool running 20:00 [3]

Put in a few surges.

Wednesday Mar 14, 2007 #

swimming 1:00:00 [3] 2.0 km (30:00 / km)
(injured)

500m warm up.
100m free x 5
200m kick
200m breast
400m warm down
and a bit of other random stuff :).

took time out today to refocus on my training and prep before easter. THANKYOU to that special someone... was good quality time! really needed it!! :D

C • Injury 2

Tuesday Mar 13, 2007 #

running 20:00 [2] 1.5 km (13:20 / km)
(injured)

tried to run to the village but only got to the bowls club/start of track, calf was very painfull, felt it as soon as i started to run but kept on going thinking it might go away..i thought wrong! got heaps worse. had a cry and turned aound to walk back, luckily i saw a mate who dropped me home. been limping ever since.

went to the doctor today and got some drugs for this cough..so thats one problem fixed.. :D

Monday Mar 12, 2007 #

swimming 40:00 [2] 1.0 km (40:00 / km)

swam at the uq pool during break. my eyes are REALLY red and sore!! i look like ive been crying... :(

C • sore eyes 3

strength and conditioning (ABT) 45:00 [4]

ABT class at the gym.

intervals 4:00 [3] 1.5 km (2:40 / km)
(injured)

did 3 x 500m. aimed to do 6 but during the second i felt a sharp pain in my calf, hurt to walk back to the start. been icing it all night.

Sunday Mar 11, 2007 #

orienteering race (brooklands OY1) 40:00 [2] **** 3.0 km (13:20 / km)

stuffed up 2 - went high to avoid the green and didn't drop back low again. after this i was stuffed and all of the little motivation i had, had gone. walked the rest and pulled out at 8. feeling really tired now.
and i know i'm soft!!! noone has to comment!

C • harden the **** up!! 6

Note
(sick)

still got a crappy cough which isn't going AWAYYYYYY

Saturday Mar 10, 2007 #

orienteering (cherribah) 30:00 [3] **** 3.1 km (9:41 / km)

geoff's training exercise - short legs with change of direction and parts of the map blacked out. aim was to run the whole way and only stop to tag/punch. found it good and no errors just started to get tired around no7 so made the excuse to stop :(. was pretty slack with running from then on.

orienteering race (cherribah) 30:00 [3] **** 3.0 km (10:00 / km)

event - pretty tired after the previous exercise, couldn't get into race pace. walked from control 5 all the way home.

Friday Mar 9, 2007 #

running 40:00 [3] 7.0 km (5:43 / km)

ran to the village and up to the hill near catdemarias (then back). started to cough at about 20mins, once i started i couldn't stop, then as soon as i finished i had another coughing fit. my calves are now really really REALLY tight! can't walk properly. they hurt more than they did when i did the 24hr rogaine.. my legs have to get used to working again!

C • haha 2

Thursday Mar 8, 2007 #

orienteering race (gap creek) 50:51 [3] **** 4.1 km (12:24 / km)

thursday event at gap creek. my aim was to try and run all of it including the hills (even if i was going slow!) i gave up on this idea on my way to the 2nd control! started to feel tired around the 6-7th which is where i started to make errors - 8th i went past it and started looking into the next creek. my control flow was hopeless, even though i knew exactly where i was and where i had to go, i would stop on purpose to "look" at the map but it was really an excuse for a rest. throats feeling alot better! :)

Wednesday Mar 7, 2007 #

Note
(sick)

throat worse than last week. blood in phlem.

C • EAT some vegies!!!!!!! you wi... 4

Tuesday Mar 6, 2007 #

running 51:50 [3]

ran through the village, past the school and out to samford downs, across the creek and home. glad i did something :).

Monday Mar 5, 2007 #

running warm up/down 10:00 [3] 2.0 km (5:00 / km)

to the bridge and back

intervals 30:00 [4] 4.0 km (7:30 / km)

4 x 1k. my watch is out of battery so have no times again. could neva stay with krys!! she has turned freakish!

C • krystal 3

Thursday Mar 1, 2007 #

orienteering race 42:00 [3] *** 4.5 km (9:20 / km)

chermside hills. stuffed up 5,6 and 7 (7 was pretty bad. was looking to high on the slope and had to relocate off the track 3 times.)

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