Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: capt'n smythie

In the 31 days ending Jan 31, 2007:

	activity	#	time	miles		km		+m
	Orienteering	12	10:41:33	59.15	(10:51)	95.2	(6:44)	2463	86 /	102c	84%
	Running	14	8:38:32	52.98		85.26		2841
	mtb	4	2:47:30	31.26	(5:21)	50.31	(3:20)	1326
	Touch	3	2:10:00
	Total	26	24:17:35	143.39		230.77		6630	86 /	102c	84%
averages - sleep:8.1

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Wednesday Jan 31, 2007 #

Orienteering race (Summer Series) 28:10 [4] ** 6.4 km (4:24 / km) +120m 4:01 / km
ahr:168 max:183 spiked:11/11c slept:8.0 shoes: Nike Zoom

Summer series at Montagu Bay. Alright course, but nothing special. Felt good.

C • I was right! 2

Running warm up/down 10:00 [1]

Tuesday Jan 30, 2007 #

Running hills (Kangaroo Bay) 6:30 [4] 1.86 km (3:30 / km) +150m 2:29 / km
ahr:148 max:168 slept:8.0 shoes: Nike Zoom

Short hills session after work. Legs felt pretty heavy. Did 4 x 1 min hills / 2 min recovery, 4 x 30 second hills / 1 min recovery and 2 x 15 sec hills / 30 second recovery

C • ar ARR! 3

Running warm up/down 33:00 [1]
shoes: Nike Zoom

Monday Jan 29, 2007 #

Note
(rest day)

Rest day after training weekend in St Helens

Sunday Jan 28, 2007 #

Orienteering 43:00 [2] 5.1 km (8:26 / km) +340m 6:19 / km
ahr:139 max:172 shoes: VJ Falcons

Putting out controls on Littlechilds.

Orienteering 34:08 [4] *** 5.15 km (6:38 / km) +260m 5:18 / km
ahr:166 max:178 spiked:18/22c

Butterfly loop race. Good fun but I was all over the place during the first two loops. Couple seemed a bit dodgy and a couple I just couldn't see the control flag which is a common problem of mine..

Orienteering 20:30 [2] 2.2 km (9:19 / km) +90m 7:44 / km
shoes: VJ Falcons

Picking up a lot of controls after the butterfly race.

Saturday Jan 27, 2007 #

Orienteering (Tas Junior Camp) 38:00 [2] 4.1 km (9:16 / km) +250m 7:06 / km
ahr:130 max:166 shoes: VJ Falcons

Mt Pearson. Shadowing a few juniors around a course.

Orienteering race 30:00 [3] **** 4.7 km (6:23 / km) +240m 5:05 / km
ahr:157 max:174 spiked:10/11c shoes: VJ Falcons

Racing loop during a scatter relay exercise. Was feeling good.

Orienteering race 27:18 [5] 5.5 km (4:58 / km) +80m 4:38 / km
ahr:167 max:183 shoes: VJ Falcons

Went out in the afternoon with a few of the senior guys for a loop race Hanny had organised on moonscape. Two maps with 3 loops on each. Mass start race which made it good fun. Just got Hanny on the last control.. we were all a bit scrappy in places tho.

Orienteering warm up/down 22:00 [1] 2.0 km (11:00 / km)
ahr:117 max:155 shoes: VJ Falcons

Warming up and setting out toilet paper before the afternoon race.

Friday Jan 26, 2007 #

Orienteering (Tas Junior Camp) 54:00 [2] 6.0 km (9:00 / km)
ahr:96 max:126 shoes: VJ Falcons

Shadowing a junior then picking up controls after.

Running intervals (800s) 8:10 [4] 2.4 km (3:24 / km)
ahr:162 max:171 shoes: Nike Zoom

Ran from the school down to a grass track to do some intervals. Legs felt really heavy and dead and couldn't really get going so only did 3 x 800m.

Running 30:00 [3] 4.2 km (7:09 / km)
ahr:125 shoes: Nike Zoom

Warm up and cool down to oval and back to school with Em.

Thursday Jan 25, 2007 #

Running long (Mountain) 1:18:00 [3] 13.4 km (5:49 / km) +500m 4:54 / km
ahr:144 max:167 shoes: Nike Zoom

Morning run with BJ on the mountain. Pretty cruisy cause BJ was feeling a bit seedy.. was good tho.

Touch race (Can't Touch This) 40:00 [3]

Big game against top team and my team last year... played well and won 5-4 with a try in the last minute or so. Was awesome.

Wednesday Jan 24, 2007 #

Orienteering race (Summer Series) 28:09 [4] **** 6.0 km (4:42 / km) +200m 4:01 / km
ahr:163 max:176 spiked:10/11c shoes: Nike Zoom

Mt Nelson event... like last week most of it was through the bush... stayed to tracks as much as possible though cause the bush is so crap. Pretty good run apart from bush bashing to the first one.

Running warm up/down 13:00 [1]
shoes: Nike Zoom

Tuesday Jan 23, 2007 #

Running 20:00 [1] 3.74 km (5:21 / km)
ahr:130 max:144 slept:7.5 shoes: Brooks Cascadia

Short run with Em along Howrah bike track to break in the new shoes... feel like they'll be alright.

C • YOU BASTARD 1

mtb (Acton Trails) 45:00 [3] 13.6 km (3:19 / km) +340m 2:56 / km
ahr:137 max:164 shoes: Giant Alias

Evening ride from home. Tracks were still pretty wet from the rains on the weekend. Left knee got a bit sore somewhere in the middle but wasnt too bad at the end.

Monday Jan 22, 2007 #

Running hills (Kangaroo Bay) 10:00 [5] 2.9 km (3:27 / km) +280m 2:20 / km
ahr:160 max:179 slept:6.5 shoes: Nike Zoom

1 minute hills at the usual place at Kangaroo Bay. 10 x 1 min effort up, 2 min recovery down. Ran the first couple with Mike's training group before they finished and then the last couple with Peter. First time I've done them for a while and was pleased with how it was... reaching consistently past the last tree line which is as good as I've done before.

Running warm up/down 34:00 [1] 5.9 km (5:46 / km)
ahr:140 max:178 shoes: Nike Zoom

Warm up and cool down for hills and recovery between reps.

Sunday Jan 21, 2007 #

Running (Acton Trails) 49:00 [4] 11.2 km (4:23 / km) +370m 3:45 / km
ahr:155 max:171 slept:10.0 shoes: Nike Zoom

Gave orienteering training a miss today and went out late in the pouring ran for a run which was good for a change. Felt good and wanted to go for longer but got too hungry. If the tracks weren't flooded then the mud was bloody slippery.

C • got to test out the waterproof... 7

Saturday Jan 20, 2007 #

mtb (Acton Trails) 30:30 [3] 10.0 km (3:03 / km) +235m 2:44 / km
ahr:136 max:161 slept:6.5 shoes: Giant Alias

Thursday Jan 18, 2007 #

Touch race (vs Showgirls) 50:00 [4]
slept:7.0

Was a tough must win game for us to have a decent chance to get into the finals... and we played awesome. 7-4. One of the refs was very dodge and hated up... swearing at him probably didn't help... gotta beat the top team next week now..

C • woo hoo 3

Wednesday Jan 17, 2007 #

Orienteering race (Summer Series) 26:30 [4] *** 5.1 km (5:12 / km) +160m 4:29 / km
spiked:8/10c shoes: Nike Zoom

Nice but pretty easy course at Risdon Brook, and was feeling really good during the run. Hit a gully a bit too low and a patch of rock a bit too high but other than that no worries.

Running warm up/down 15:00 [1]
slept:7.5 shoes: Nike Zoom

Warm up and short jog after

Tuesday Jan 16, 2007 #

Running warm up/down (Acton Trails) 40:00 [3] 7.1 km (5:38 / km) +170m 5:02 / km
ahr:153 slept:6.5 shoes: Nike Zoom

Run out and back to Single Hill for hill intervals... also recoveries between reps. Was bloody hot and tough, but at least didn't feel as terrible running back as last weeks session.

Running hills (Single Hill) 10:00 [4] 1.65 km (6:04 / km) +260m 3:23 / km
ahr:164 max:181 shoes: Nike Zoom

5 x 2 min hills with 3 minute recovery.

334m, 160/172, +58m
330m, 163/175, +55m
323m, 163/176, +52m
323m, 166/178, +48m
331m, 170/181, +52m

Monday Jan 15, 2007 #

Running warm up/down (Acton Trails) 29:00 [3] 5.89 km (4:55 / km) +180m 4:16 / km
ahr:144 slept:7.5 shoes: Nike Zoom

Warm up and warm down plus recovery time for intervals.

Running intervals (Acton Trails) 12:00 [4] 3.4 km (3:32 / km) +45m 3:19 / km
ahr:168 max:175 shoes: Nike Zoom

3 x 4 min intervals on the tracks around home, with ~2 min recovery inbetween. Wasn't pushing 100% but felt good.

Sunday Jan 14, 2007 #

Orienteering long (Pittwater) 36:00 [3] 5.2 km (6:55 / km) +130m 6:09 / km
ahr:148 max:173 slept:10.0 shoes: VJ Falcons

Run out to Pittwater and short recoveries between 3 courses. Ran back along the sandy tracks which was tough work in the sun.

Orienteering (Pittwater) 10:40 [3] ***** 2.02 km (5:17 / km) +50m 4:42 / km
ahr:163 max:172 spiked:8/9c shoes: VJ Falcons

Fast and hard on 1:5000 to start with... apart from the first control was concentrating well and had no problems.

Orienteering long (Pittwater) 17:55 [3] ***** 2.47 km (7:15 / km) +78m 6:16 / km
ahr:157 max:173 spiked:10/13c shoes: VJ Falcons

More technical and longer second section. Lost a minute or two on 2 and a couple of smaller misses.. was starting to loose concentration.

Orienteering (Pittwater) 27:30 [3] ***** 3.42 km (8:02 / km) +155m 6:33 / km
ahr:155 max:170 spiked:11/15c shoes: VJ Falcons

Mainly through the greener pine section. Wasn't reading map at all over first few controls and half way through the course lacked motivation and concentration. However the second half was probably cleaner than the first.

Saturday Jan 13, 2007 #

mtb (Acton Trails) 1:02:00 [3] 18.2 km (3:24 / km) +540m 2:58 / km
ahr:138 max:198 slept:10.0 shoes: Giant Alias

Solid ride around the horse trails at home... bike desperately needs a service tho..

C • !! 3

Friday Jan 12, 2007 #

Running tempo (Acton Trails) 41:00 [3] 8.85 km (4:38 / km) +356m 3:51 / km
ahr:148 max:174 slept:9.5 shoes: Nike Zoom

Legs were pretty sore from first touch game for a while, so had an easier day. Legs loosened up heaps by the end. Starting to get the same post-jwoc training feeling back again which is good.

Thursday Jan 11, 2007 #

Running race (Fiddlers) 19:52 [4] 5.0 km (3:58 / km) +180m 3:22 / km
ahr:175 max:187 slept:8.0 shoes: Nike Zoom

First Fiddlers since mid last year... didn't go all out, held back a bit so I felt strong all the way around. Happy with time, pretty confident I should be able to work it back down to pb (18:59 - mid 06) pretty soon.

Running warm up/down 10:00 [1]
shoes: Nike Zoom

Very quick warm up and cool down..

Touch (vs Rockers) 40:00 [3]

Was buggered and legs felt like jelly cause of Fiddlers just before. Tough game against the top team and managed to get 4-4 draw... probably could have beaten them..

C • :( 1

Wednesday Jan 10, 2007 #

Running hills 42:00 [2] 6.45 km (6:31 / km) +140m 5:52 / km
ahr:147 max:183 slept:9.0 shoes: Nike Zoom

Warm up and cool down + plus recovery time for hills. Ran out to Single Hill to do 4 x 2 min hills. Was tough, and really struggled jogging back home for some reason, think I might have been a bit dehydrated. Good session tho...

Running hills 8:00 [5] 1.32 km (6:04 / km) +210m 3:23 / km
ahr:170 max:186 shoes: Nike Zoom

dist, climb, average bpm/max bpm
339m, 57m, 169/180
327m, 55m, 168/180
320m, 50m, 170/184
326m, 53m, 172/186

Tuesday Jan 9, 2007 #

Note
(rest day)

Monday Jan 8, 2007 #

mtb 30:00 [1] 8.51 km (3:32 / km) +211m 3:08 / km

Ride with Ev from his house around some trails. Looked like some awesome bits to ride on, but unforunately the bike wasn't really comfortable enough to ride for a long time.

Sunday Jan 7, 2007 #

Orienteering race (5 Days - Day 5) 50:50 [5] 7.0 km (7:16 / km)
shoes: VJ Falcons

Like the map and course... toe felt alright except sometimes up hills. Made pretty stupid mistake at 11 reading the wrong controls which lost 2 n a bit minutes, but didnt have the pace at all for some reason.

Saturday Jan 6, 2007 #

Note
(injured) (rest day)

Resting toe...

Friday Jan 5, 2007 #

Orienteering race (5 Days - Day 3) 43:42 [3] 5.0 km (8:44 / km)
shoes: VJ Falcons

Started well over the first 3, nearly caught started in front of me. Stubbed toe badly after that tho, and eventually made it to 4. Thought about walking back but decided to try n keep going. Toe felt alright after a while and eventually by the 13th decided to go normal pace... and stuffed up.

Thursday Jan 4, 2007 #

Orienteering race (5 Days - Day 2) 42:37 [5] 6.5 km (6:33 / km)
shoes: VJ Falcons

Mass start loop race... stuffed myself going to the first and found myself barely keeping up with the pack's pace. Got some energy back at the end of the first loop though and caught up a bit again... but was stuffed again by the start of the climb back to the start.

Wednesday Jan 3, 2007 #

Event: Ultimax 5-Days

Orienteering race (5 Days - Day 1) 16:30 [4] 2.6 km (6:21 / km)
shoes: VJ Falcons

Arrived at the event late, so had 10 minutes to get changed and run to the start. Got there 30 seconds to spare but was all over the place after I picked up my map. Not very good over the first few, and lost a bit of time late in the course too. Happy enough tho considering.

Tuesday Jan 2, 2007 #

Orienteering (Bendigo) 44:04 [3] 8.74 km (5:03 / km) +310m 4:17 / km
ahr:154 max:176 shoes: VJ Falcons

Run from Evs place on a nearby map... tested out the replacement compass.

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