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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Uncle JiM

In the 30 days ending Nov 30, 2011:

activity # timemileskm+m
  MTB10 12:45:31 155.71 250.59 2496
  RUN13 5:20:32 40.86(7:51) 65.76(4:52) 320
  ORIENTEERING ◪5 4:09:27 20.49(12:10) 32.98(7:34) 772
  MOUNTAIN RUNNING1 1:20:34 6.26(12:53) 10.07(8:00) 1088
  COMMUTE5 1:12:44 5.84 9.4 84
  WALK1 5:01 0.31(16:07) 0.5(10:01) 10
  Total32 24:53:49 229.47 369.29 4770
  [1-5]32 24:53:48

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Wednesday Nov 30, 2011 #

11 AM

MTB 1:24:32 intensity: (24:56 @1) + (37:56 @2) + (16:49 @3) + (3:53 @4) + (58 @5) 29.21 km (2:54 / km) +280m 2:46 / km
ahr:120 max:193 shoes: Shimano M123

Nice day for a ride, went up to and along the main channel

Tuesday Nov 29, 2011 #

4 PM

RUN intervals 43:05 intensity: (1:11 @1) + (2:47 @2) + (17:47 @3) + (21:20 @4) 8.28 km (5:12 / km) +16m 5:09 / km
ahr:137 max:166 shoes: Pegasus 28

Its been a while, but I actually wanted to, and enjoyed the interval session tonight. Ran from home, and then a number of laps of the track.

Ran 10 by 150 m with jog back recovery, 28 secs for the 1st one, then warmed up to do a few at 23.

Warmed down around the main block with the other guys

Monday Nov 28, 2011 #

8 PM

RUN 20:22 intensity: (3 @1) + (3:13 @2) + (15:03 @3) + (2:03 @4) 4.0 km (5:06 / km) +35m 4:53 / km
ahr:136 max:160 shoes: Pegasus 28

Nice evening run, out through the cemetery, down Houston St to Ev's path, and back along the Creek to Stanley St. Nice run

Sunday Nov 27, 2011 #

2 PM

MTB 1:59:37 intensity: (31:08 @1) + (1:13:48 @2) + (12:41 @3) + (1:13 @4) + (47 @5) 43.79 km (2:44 / km) +394m 2:37 / km
ahr:120 max:248 shoes: Shimano M123

Over to Browns Reef looking for Invisible, then S of SW towards Crusoe Rd, up to the Res, were I bumped into Keely doing his long run, around No7 and back to the res to meet up with him and Laurina. The rest/stop must have worn me out, so just kept it short and headed home through Diamond Hill
C • Invisible? 2

Saturday Nov 26, 2011 #

2 PM

RUN warm up/down 10:00 [3] 2.0 km (5:00 / km)
shoes: INOV-8 Roclite 285-2

Over to the track and a couple of laps on the outside

RUN race 5:15 intensity: (10 @2) + (2:55 @3) + (2:10 @4) 1.5 km (3:30 / km)
ahr:158 max:160 shoes: Lunar Racer

1st 1500 for the season, found it harder than the 800 last week, oh well :)

RUN warm up/down 15:00 [3] 3.0 km (5:00 / km)
shoes: Lunar Racer

6 laps of the outside of the track
6 PM

ORIENTEERING ◪ warm up/down 47:18 intensity: (39 @2) + (23:26 @3) + (23:13 @4) 8.5 km (5:34 / km) +233m 4:54 / km
ahr:110 max:160 shoes: INOV-8 Roclite 285-2

1hr score event out at Browns Reef. had to work out the time you thought it would take you, I said 60 mins, was a bit under that.

Thanks Julie, was very nice out in the forest

Friday Nov 25, 2011 #

6 PM

MTB 20:00 [3]

Had to do something, so easy roll up to Diamond Hill

Thursday Nov 24, 2011 #

2 PM

RUN long 1:24:31 intensity: (3:36 @1) + (6:11 @2) + (48:15 @3) + (26:29 @4) 16.34 km (5:10 / km) +176m 4:54 / km
ahr:141 max:165 shoes: Pegasus 28

This session has been lacking, so got out and did it. Warmer day today

Wednesday Nov 23, 2011 #

12 PM

ORIENTEERING ◪ 1:00:00 intensity: (24:09 @1) + (29:16 @2) + (3:46 @3) + (2:02 @4) + (47 @5) 5.65 km (10:37 / km) +179m 9:10 / km
ahr:114 max:180 shoes: INOV-8 Talon 212 #1

Meet up with Cassie and Jim at Kooyoora, shadowed Cassie around a course that was used for a Bendigo event a couple of months ago

Tuesday Nov 22, 2011 #

6 PM

COMMUTE 5:00 [3] 2.0 km (2:30 / km)

Over to the track and back

RUN 5:00 [3] 1.0 km (5:00 / km)
shoes: Pegasus 28

A few laps
7 PM

RUN race 6:43 intensity: (8 @1) + (13 @2) + (2:18 @3) + (4:04 @4) 1.67 km (4:02 / km)
ahr:146 max:155 shoes: Lunar Racer

Should never had started, very hard to get ready for run when your organising timekeepers, entries etc

Monday Nov 21, 2011 #

8 PM

RUN 15:00 intensity: (54 @1) + (4:16 @2) + (9:50 @3) 3.03 km (4:57 / km) +12m 4:51 / km
ahr:128 max:143 shoes: Pegasus 28

Around the roads pass OTH pub. Got a blood nose, seems to happen when it likes, so annoying

WALK 5:01 intensity: (4:58 @1) + (3 @2) 0.5 km (10:01 / km) +10m 9:06 / km
ahr:97 max:116 shoes: Pegasus 28

Had to get home

Sunday Nov 20, 2011 #

2 PM

MTB 1:30:03 intensity: (20:19 @1) + (39:18 @2) + (12:56 @3) + (10:49 @4) + (6:41 @5) 32.58 km (2:46 / km) +285m 2:39 / km
ahr:136 max:236 shoes: Shimano M123

Legs, and body, were stuffed after yesterday, so the early morning run was of the cards. Went out for a easy ride after lunch, was a good day to be out there

Saturday Nov 19, 2011 #

1 PM

COMMUTE 6:00 [3]

Over to the aths track, then home after

RUN warm up/down 12:00 [3] 2.5 km (4:48 / km)
shoes: Pegasus 28

A number of laps of the outside of the track
2 PM

RUN race 2:34 intensity: (5 @2) + (8 @3) + (2:10 @4) + (11 @5) 0.8 km (3:12 / km)
ahr:148 max:156 shoes: Lunar Racer

1st 800 of the new season, am happy how it went

RUN race 11:21 intensity: (7 @1) + (10 @2) + (29 @3) + (10:10 @4) + (25 @5) 3.0 km (3:47 / km) +1m 3:47 / km
ahr:157 max:168 shoes: Lunar Racer

6 secs faster than last Tuesday, was good conditions, warm and a little rain, no wind
3 PM

RUN warm up/down 12:00 [3] 2.5 km (4:48 / km)
shoes: Lunar Racer

2 laps in between races, and 3 more after the 3k
6 PM

ORIENTEERING ◪ race 43:08 intensity: (1:49 @2) + (22:43 @3) + (18:36 @4) 7.04 km (6:08 / km) +102m 5:43 / km
ahr:145 max:159 shoes: INOV-8 Roclite 285-2

Score event with a twist.

18 controls, 6 worth 10 points, 6 @ 20 and 6 @ 30. You had to get them in lots of 3, so if you got a 10 point 1st, you had to get 2 more 10 pointers before you get either 20 or 30 pointers. You dont have to go 10 pointers 20, 30, 10, 20, 30. any order will do, like 10, 20, 10, 30, 20, 30

Which way would you go?

McGuck Score
C • Great event 4

Friday Nov 18, 2011 #

6 PM

MTB 1:00:00 intensity: (29:41 @1) + (20:53 @2) + (8:29 @3) + (57 @4) 18.0 km (3:20 / km) +139m 3:13 / km
ahr:91 max:150 shoes: INOV-8 Roclite 285-2

Wednesday Nov 16, 2011 #

11 AM

MTB 40:01 intensity: (12:50 @1) + (23:56 @2) + (3:06 @3) + (9 @4) 13.94 km (2:52 / km) +121m 2:45 / km
ahr:115 max:151

Lap of the Res

Tuesday Nov 15, 2011 #

6 PM

RUN warm up/down 10:08 intensity: (28 @1) + (4:07 @2) + (5:33 @3) 2.0 km (5:04 / km) +3m 5:02 / km
ahr:128 max:144 shoes: Pegasus 28

To the track and a couple of laps

RUN race 11:27 intensity: (10 @1) + (9 @2) + (20 @3) + (10:14 @4) + (34 @5) 3.0 km (3:49 / km) +1m 3:49 / km
ahr:159 max:168 shoes: Pegasus 28

1st 3k for the year. Got to start somewhere :)

RUN warm up/down 12:19 intensity: (39 @1) + (1:52 @2) + (9:48 @3) 2.13 km (5:47 / km) +18m 5:33 / km
ahr:129 max:141 shoes: Pegasus 28

Couple of laps, then home

Monday Nov 14, 2011 #

7 PM

RUN 20:01 [3] 4.01 km (5:00 / km) +41m 4:45 / km
shoes: Pegasus 28

Evening stroll around the Golf Course

Sunday Nov 13, 2011 #

10 AM

MTB 2:06:36 intensity: (1 @0) + (11 @1) + (24:44 @2) + (1:21:05 @3) + (20:35 @4) 38.12 km (3:19 / km) +598m 3:05 / km
ahr:138 max:161 shoes: Shimano M123

ACT MTBO Champs
C • Give the organiser a hard time? 2

Saturday Nov 12, 2011 #

5 PM

MTB 34:51 intensity: (8:42 @1) + (16:13 @2) + (9:56 @3) 8.51 km (4:06 / km) +197m 3:40 / km
ahr:116 max:143 shoes: Shimano M123

Roll around Stromlo

Friday Nov 11, 2011 #

5 PM

COMMUTE warm up/down 12:38 intensity: (8:52 @1) + (2:49 @2) + (57 @3) 3.82 km (3:18 / km) +46m 3:07 / km
ahr:101 max:132 shoes: Shimano M123

Out to O
6 PM

ORIENTEERING ◪ race (Odds and Evens) 58:11 intensity: (12 @1) + (1:48 @2) + (19:23 @3) + (36:48 @4) 8.86 km (6:34 / km) +203m 5:53 / km
ahr:148 max:166 shoes: INOV-8 Roclite 285-2

1 hr score event with a twist, had to get the controls in odd/even order, if you get a even 1st, then you had to get a odd next, then even, odd, even, etc.

Was hard to work it out while running, made a mistake as there were 21 controls, so needed to get odd 1st, were as I got even, oh well, at these I got 20 of them
8 PM

COMMUTE warm up/down 9:06 [1] 3.58 km (2:33 / km) +38m 2:25 / km
ahr:71 max:108 shoes: INOV-8 Roclite 285-2

Rode home

Wednesday Nov 9, 2011 #

3 PM

MTB 1:19:51 intensity: (5:57 @1) + (53:15 @2) + (20:39 @3) 31.4 km (2:33 / km) +85m 2:31 / km
ahr:123 max:144 shoes: Shimano M123

Got back to the Nursery to early to load the truck, so went for a ride while the last of the orders got picked out. Checked out Black Rock, there is a fence around it now-a-days, but nothing around the mine shafts near by. Dont know why such a large area is fenced of, is there a 2nd reef out there
C • Black Rock 3

Tuesday Nov 8, 2011 #

5 PM

RUN 23:46 [3] 5.0 km (4:45 / km) +17m 4:40 / km
shoes: Pegasus 28

Down to the track, and cut a few laps. Was hard work, think it is easier to do what I did last Tuesday :)

Sunday Nov 6, 2011 #

1 PM

MTB 1:50:00 intensity: (42:47 @1) + (49:29 @2) + (15:28 @3) + (1:30 @4) + (46 @5) 35.05 km (3:08 / km) +397m 2:58 / km
ahr:116 max:194 shoes: Shimano M123

Same place as kEEly but 2 mins longer and 10 k further. lucky for me, I was on a MTB :)

Saturday Nov 5, 2011 #

9 AM

ORIENTEERING ◪ 40:50 intensity: (23:28 @1) + (12:42 @2) + (4:40 @3) 2.92 km (13:58 / km) +55m 12:46 / km
ahr:106 max:141 shoes: INOV-8 Roclite 285-2

Put out a few controls

Thursday Nov 3, 2011 #

COMMUTE 40:00 [3]
shoes: Shimano M123

Rode up to the assembly area for Saturday, and checked it out

Tuesday Nov 1, 2011 #

8 AM

MOUNTAIN RUNNING race (Mt Buffalo) 1:20:34 intensity: (11 @2) + (52:56 @3) + (26:15 @4) + (1:12 @5) 10.07 km (8:00 / km) +1088m 5:12 / km
ahr:147 max:186 shoes: INOV-8 Roclite 285-2


Lost 1 min over the 1st 2 days to Ian Twite, then he ran me down a extra 5 mins yesterday, so I had to try today.

Made up 4 of those mins, which was good enough to get to 3rd in 50-64

What a lovely mountain to run up, may train for it next year :)

C • Results 9
C • Training for the Mt Buffalo run 2

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