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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Eug

In the 7 days ending Jan 29, 2012:

activity # timemileskm+m
  Running5 3:36:53 27.84(7:47) 44.81(4:50) 697
  Orienteering3 2:42:47 14.12(11:32) 22.73(7:10) 562
  Flexibility/Core2 1:00:00
  Cross training1 34:30 8.56(4:02) 13.77(2:30)
  Total11 7:54:10 50.52 81.31 1259

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MoTuWeThFrSaSu

Sunday Jan 29, 2012 #

9 AM

Running hills (Easy) 1:07:39 [2] 11.36 km (5:57 / km) +413m 5:02 / km
ahr:142 max:171 shoes: Inov-8 Xtalon

Real cruizy run with Ryan up kennedys bush and back. Talking pace the whole way.
11 AM

Orienteering intervals (Club event) 23:54 [5] ** 5.56 km (4:18 / km) +144m 3:48 / km
ahr:172 max:187 shoes: Inov-8 Xtalon

Star relay with Ali as my partner. One the way to the first control found out that we had same loop as tane and tim so the steady run I was hoping for turned into an intense race. I'd lose time on Tane each leg handing over to Ali usually 5-10seconds behind. Ali would give a bit of a lead making me question his apparent lack of fitness. Started last leg about a second infront and made it to the top of the hill infront but was stuffed so got smashed on the down hill.

Saturday Jan 28, 2012 #

3 PM

Running race (Track) 10:11 [5] 3.0 km (3:24 / km)
shoes: Nike Spikes

3k track race. Never again.
C • Told you so! 1

Running warm up/down 20:00 [3] 4.0 km (5:00 / km)
shoes: Bare feet training

4 PM

Running race (Track) 26 [5] 0.2 km (2:10 / km)
shoes: Adidas Spider

200m track race. Max speed 31.6km/h

Running warm up/down 10:00 [3] 2.0 km (5:00 / km)
shoes: Adidas ride

Friday Jan 27, 2012 #

11 PM

Flexibility/Core (Streching) 30:00 [3]
(rest day)

Thursday Jan 26, 2012 #

9 AM

Cross training 34:30 [3] 13.77 km (2:30 / km)

Bike out to training
10 AM

Orienteering long (Training) 1:21:21 [3] 11.66 km (6:59 / km) +66m 6:47 / km
ahr:153 max:174 shoes: Inov-8 Xtalon

O training with Ali Josh and Ryan. Screwed up a couple of mistakes in each section but most where stupid ones not actual bad nav(going to wrong control). Lots of control picking and a 2k line exercise.
6 PM

Orienteering hills (Training) 57:32 [3] 5.51 km (10:26 / km) +352m 7:55 / km
ahr:148 max:176 shoes: Nike Air

Training at Vic park on Ali's "sprint course". Grass was waist height and mapping was questionable. Quite tired to tell the truth. Probably just a easy jog tommorow.

Wednesday Jan 25, 2012 #

4 PM

Running hills 53:37 [2] 11.09 km (4:50 / km) +224m 4:23 / km
ahr:143 max:172 shoes: Brooks Defyance

Nice easy run with Josh and Aaron around ferrymead. Just cruised because I think tommorow might be kind of hard.

Tuesday Jan 24, 2012 #

5 PM

Running race (5k series) 17:24 [5] 5.0 km (3:29 / km) +30m 3:23 / km
ahr:177 max:184 shoes: Adidas ride

Running warm up/down (Fun run) 21:42 [3] 5.0 km (4:20 / km) +30m 4:13 / km
ahr:160 max:188 shoes: Adidas ride

Big sprint at the end with Josh down the home straight which is why I had the high max.

Running warm up/down 15:54 [2] 3.16 km (5:02 / km)
ahr:146 max:173 shoes: Adidas ride

Monday Jan 23, 2012 #

7 PM

Flexibility/Core 30:00 [3]

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