Register | Login
Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: rileydejong

In the 30 days ending Jun 30, 2014:

activity # timemileskm+m
  Running22 10:05:49 61.8 99.46 450
  Bush Orienteering4 3:42:07 18.95(11:43) 30.5(7:17) 640
  Road Cycling1 30:00
  Total26 14:17:56 80.75 129.96 1090

«»
2:22
0:00
» now
SuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMo

Monday Jun 30, 2014 #

Note
(rest day)

Sunday Jun 29, 2014 #

Note

Long-O, Waterhole Gully, Blackbutt

Bush Orienteering race (Ultra-Long) 2:02:15 [3] 14.9 km (8:12 / km) +485m 7:03 / km
shoes: VJ Integrator

UltraLong at Waterhole Gully (1:20000, 10m contours)

Really nice, runnable terrain.
Extremely physical course, with some really long grulling climbs and strong winds. Quite happy with my navigation/route choice, adapted really well to the large scale and lack of detail. Not too much challenging route choice, except to decide whether to go over hills or around. Felt really strong for about 12.5km until #9 when I really started to fade quickly. Anna overtook me here, and really put distance on me on the long uphill leg to #10. By the time I got to #10 I had pretty much hit the wall, completely exhausted and feeling pretty nauseous. Just walked / jogged the downhills for the last 1.5km to #11 and the finish.

My problem I think was a) Going out too hard, and b) not taking enough energy/electrolytes. Stopped about halfway through at the pivot control and took a quick swig of sports drink, but other than that did not use any gels/bars. In hindsight, should've used a gel at #8 at the water stop. Frustrated that the control descriptions said there was water at #10 where I could really have used some, but when I got there there was none!

Made sure to rehydrate well/replace electrolytes afterwards. Suprisingly I didn't cramp up completely like I did on the long at Easter.

Splits: http://results.orienteering.asn.au/index.php?sd=14...

Running warm up/down 20:00 [3]

Saturday Jun 28, 2014 #

Running race (Parkrun) 19:30 [3] 5.0 km (3:54 / km)

Thursday Jun 26, 2014 #

Running hills 30:00 [4] 4.5 km (6:40 / km)

1.5km jog through the terrain to the switchbacks in highfields falls

6x1:30min hill climbs with 2min jog recovery back to the bottom
2x2:00min climbs to finish

Didn't go flat out, making this week pretty easy with the Long-O on sunday, but still enough to feel a bit lactic.

Wednesday Jun 25, 2014 #

5 PM

Running 25:18 [3] 6.23 km (4:04 / km)
shoes: Brooks Pure Cadence

Just an easy run. Didn't feel good at all, not sure whether it was the cold, running in the afternoon or the driving today, just stiff and kept getting these annoying stitches!

Monday Jun 23, 2014 #

Road Cycling 30:00 [3]

Just an easy cruise

Sunday Jun 22, 2014 #

Running 32:03 [3] 7.6 km (4:13 / km)
shoes: Brooks Defiance 5

Pretty fast run along the bicentennial bike path from QUT, round to the Go-Between Bridge, then back along past Southbank, across the Goodwill Bridge then a quick lap through the Botanic Gardens. Felt good, nice to get some chilly morning weather for a change in Brisbane!!

Friday Jun 20, 2014 #

Running 32:00 [3] 8.38 km (3:49 / km)
shoes: Brooks Pure Cadence

Longish tempo in the rain. Wet conditions and wind made it pretty tough, but tried to do the same time on the uphill leg back home as I did going out.

Thursday Jun 19, 2014 #

Running (O-Technique) 1:00:00 [3]

Checking controls for Perseverance. Just an easy pace, picking off features and trying to gauge the vegetation changes which will need remapping. Nice open forest, very fast running, but quite hilly and some tricky areas of rock. Competitors are in for a bit of a treat with some complex route-choice heavy courses!

Wednesday Jun 18, 2014 #

Running race (TGS T&F) 2:13 [5] 0.8 km (2:46 / km)
shoes: Brooks Pure Cadence

Pleased with 2nd in the 800m, slower time mainly due to some quite strong wind.

Running race (TGS T&F) 1:11 [5] 0.4 km (2:57 / km)
shoes: Brooks Pure Cadence

I hate this race.....so lactic!

Running warm up/down (TGS T&F) 40:00 [3]

Warm up and down for both 800m and 400m races

Tuesday Jun 17, 2014 #

Running race 4:43 [4] 1.5 km (3:09 / km)

Grueling 1500m race at T&F at school this afternoon. Led most of the race but got left behind in the last lap, finished 2nd again, but 2 secs behind winner. Not overly concerned, tbh I was happy to hang on to 2nd, 1500m is getting too short and fast now!!

Running warm up/down 20:00 [3] 2.0 km (10:00 / km)

Monday Jun 16, 2014 #

Running race 10:30 [5] 3.0 km (3:30 / km)
shoes: Brooks Pure Cadence

3000m race on the track at school for track and field

Pretty happy with my run given the wind on the back straight. Happy with a better than expected 2nd!

Running warm up/down 15:00 [3] 1.5 km (10:00 / km)

Sunday Jun 15, 2014 #

10 AM

Bush Orienteering warm up/down 20:00 [3] 3.0 km (6:40 / km)
shoes: VJ Integrator

Nice long warm-up as it was so cold out!
11 AM

Bush Orienteering race 41:52 [4] **** 6.6 km (6:21 / km) +155m 5:41 / km
shoes: VJ Integrator

Hard 1, BBB event at Dalmoak (officially the best map in QLD!)

Good to finally be back, feels like ages since I went orienteering last! Had a good course! Physically was fine, route choice was good, only a few errors around the circle on #4, #10 and a stupid error at #12 that cost me about 1:30 due to a complete lack of concentration ended up running to another flag bout 200m higher up the spur, even though I knew that was off my bearing...like I said, stupidity! Other than that it was really good, great terrain and great weather! Nice to get a comfortable win too!
12 PM

Running warm up/down (Terrain) 25:00 [3] 3.5 km (7:09 / km)
shoes: VJ Integrator

Easy jog with dad

Saturday Jun 14, 2014 #

Running race (Parkrun) 20:01 [4] 5.0 km (4:00 / km)
shoes: Brooks Pure Cadence

Just took it pretty easy...exhausted after exams! Rushed back home to catch the Socceroos!

Thursday Jun 12, 2014 #

6 AM

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

Just an easy run to clear the head before exams today

Wednesday Jun 11, 2014 #

8 AM

Running intervals (Terrain) 28:00 [4] 4.4 km (6:22 / km)

4x800m *4min
2x600m *4min

Tough interval session in a flat (ish!) part of Highfields Falls. Averaging around 2:35 per 800m, but given it was in the terrain with two short climbs, I'm not to worried. Finished off with 2x 600m's.

Running warm up/down 20:00 [3] 3.0 km (6:40 / km)

Easy jog through down and back

Tuesday Jun 10, 2014 #

10 AM

Running tempo 24:06 [3] 6.15 km (3:55 / km) +250m 3:15 / km
shoes: Brooks Pure Cadence

Gruelling Tempo up to the top of Mt Lofty and back from school. Didn't feel amazing, had an annoying stitch most of the way, but it was good to be out running! Beautiful winter weather and some great views!

Sunday Jun 8, 2014 #

Running (Terrain) 30:00 [3] 8.0 km (3:45 / km)
shoes: Asics Gel Enduro7

A nice run through the Falls. Good to be back in the bush again, although disappointed to see how overgrown it is!!

Bummed I couldn't get to the OY today!

Saturday Jun 7, 2014 #

Running race (Parkrun) 19:24 [5] 5.0 km (3:53 / km)
shoes: Brooks Pure Cadence

Probably could've gone faster, but it was just too cold and too early!!

Friday Jun 6, 2014 #

Running 20:00 [3] 5.0 km (4:00 / km)
shoes: Brooks Defiance 5

Just a quick run to clear my head before my exam this morning

Wednesday Jun 4, 2014 #

Running warm up/down 25:00 [3] 2.5 km (10:00 / km)
shoes: Brooks Pure Cadence

12 PM

Running race (GPS Championships) 21:50 [5] 6.0 km (3:38 / km) +200m 3:07 / km
shoes: Brooks Pure Cadence

GPS X-Country today at Limestone Park, renowned for its incredibly difficult course didn't disappoint! It was extremely hot and very tough racing, with some really grueling climbs throughout! Ecstatic with 14th, best place at GPS ever! A new PB for 6km XC wasn't bad either! Great day with the XC boys, although I have no idea how TGS managed to finish last with some great races throughout the day!

Tuesday Jun 3, 2014 #

Note
(rest day)

GPS Tomorrow !!!

Running (Easy) 20:00 [1] 3.0 km (6:40 / km)
shoes: Brooks Defiance 5

Same as yesterday, just a very slow, relaxing run to run off a few nerves and keep the legs feeling loose!

Monday Jun 2, 2014 #

Note
(rest day)

A short taper to GPS on Wednesday as my body is just pretty physically tired at the moment! I am kind of looking forward to when all this racing is over and I can get back to a normal training program!

Running (Easy) 20:00 [1] 3.0 km (6:40 / km)
shoes: Brooks Defiance 5

Just went for a VERY easy 3km to keep the legs ticking over. Virtually walking pace!

Sunday Jun 1, 2014 #

Bush Orienteering race 38:00 [4] 6.0 km (6:20 / km)
shoes: VJ Integrator

A scatter on the delightful Goomburra map. Felt really good physically, only made a few small errors in the circle down around the complex erosion along the creek.

« Earlier | Later »