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Training Log Archive: Olly

In the 31 days ending Jan 31, 2008:

activity # timemileskm+m
  Run16 10:22:44 51.77 83.32
  Orienteering8 5:16:52 23.92 38.5
  Weights5 2:31:00
  Moutain Biking2 1:26:00 6.84 11.0
  Windtrainer1 25:00
  Total24 20:01:36 82.53 132.82

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Thursday Jan 31, 2008 #

Run 14:30 [2]
shoes: Asics Gel-1110

Last run for my really screwed up taper. Wasnt expecting legs to get that wrecked last weekend. Still got a couple of sore spots on right leg but hopefully they'll be sweet for next week. Glad i got two warm up events this weekend before the test match.

Wednesday Jan 30, 2008 #

Windtrainer 25:00 [3]

Was pissing rain today so bailed on night o cause i dont wanna risk getting sick/ injuring myself. Jumped on the windtrainer instead, cruisey ride with few short sprints thrown in. Muscle in top of right quad still sore.

Tuesday Jan 29, 2008 #

(rest day)

Another rest day to make sure legs are fully recovered. Still got a couple of sore muscles in right quad.

Monday Jan 28, 2008 #

(rest day)

Sunday Jan 27, 2008 #

Run 2:00:00 [3] 18.7 km (6:25 / km)
shoes: Asics Gel-1110

Trail run at Binna Burra up in the border ranges. Pretty awesome run, besides the tracks being muddy but that just added to the fun. Attempted a smackdown in the last 5.4km. First 1km was a steady up hill which was hard work at the pace we were going at but once i got to the top started feeling good. Sat on the back of the group for the next km cause i couldnt pass caine due to him not being able to hear. Then at the track junction at 2.3km left i stacked it ( no where near as good as kieran) and couldnt catch up. Happy enough with the effort though cause the pace was pretty insane. Signs are good for NZ running wise.

Saturday Jan 26, 2008 #

Run (Beep Test) 10:00 [4]

Cyclones training. Did a beep test which fucked up on level 1 and level 2, and maybe 3, but after that it was fine. Felt a shitload better than i did at junior camp a couple of weeks ago. Made it to 13 pretty easily but pulled out cause my right leg is playing up a bit and dont wanna injure myself.

Orienteering 20:40 [3]
shoes: Asics Gel-1110

Relocation exercise on a sprint map so basically orienteering intervals with alternating navigation. Went pretty hard most of the way, stuffed up a few at the end cause brain wasnt functioning at the end but other than that was good.

Friday Jan 25, 2008 #

Run 18:00 [3] 4.1 km (4:23 / km)
shoes: Asics Gel-1110

Steady run round the park. Breathing was alot better today and feeling stronger up the hills.

Thursday Jan 24, 2008 #

(rest day)

Wednesday Jan 23, 2008 #

Run intervals 10:13 [3] 3.2 km (3:12 / km)
shoes: Asics Gel-1110

5.30am at the park with the half marathon runners again. This week 8X 400m with 100m jog/walk recovery. Started first few with jog recovery but walked the rest. About 60-80sec recovery. Was running alot better than i thought i would so must be getting some decent fitness. Times from memory were: 74, 78, 77, 76, 76, 76, 77, 79.

Run warm up/down 18:00 [3]
shoes: Asics Gel-1110

Weights 25:00 [3]

Orienteering (Night O) 22:09 [4] 4.1 km (5:24 / km)
shoes: Asics Gel-1110

Night O at Yeronga. Hammies bit tight from this morning but was feeling pretty strong tonight. Bit slow through the first couple of controls then picked up the pace and went into semi-smackdown mode if there is such a thing. Caught 3mins up on Mathieu and Dane by 11 and was sorta dropping mat but kept stuffing up finding the control. Some odd control placement tonight. Also lost a bit at the end cause i ran to the marked finish which wasnt actually manned, and they had told us to finish where we started (200m away).

Tuesday Jan 22, 2008 #

Weights 30:00 [3]

Run 38:30 [3] 8.6 km (4:29 / km)
shoes: Asics Gel-1110

Steady run round the switch. Been slack with stretching so legs were tight but was running fine. Felt pretty comfortable the whole way, bit slow on the hills again though.

Monday Jan 21, 2008 #

Weights 38:00 [3]

(rest day)

Rest day from running

Sunday Jan 20, 2008 #

Run 41:03 [3] 9.34 km (4:24 / km)
shoes: Asics Gel-1110

Legs weren't feeling too bad so went for run instead of ride. Was hoping it was gonna be 10km but turned out to be a bit short. Not much speed today, just striding out for most of it. Picked pace up last 2.5km and finished pretty strongly. Was feeling comfortable for most of it.

Saturday Jan 19, 2008 #

Run long 1:15:00 [3] 15.0 km (5:00 / km)
shoes: Asics Gel-1110

Run from Clare's Place up to gap ck, highwood terrace, south boundary rd, boscombe rd ( killer hill), gap ck, clares place. Pretty solid effort, especially from south boundary rd. Legs were still sore but sorta loosened up after 40mins. Map not exact but goes in general direction.

Friday Jan 18, 2008 #

Run 20:00 [3] 4.1 km (4:53 / km)
shoes: Asics Gel-1110

Easy morning run to try and get the legs loosened up again. Left hammie is still tight as but right one seems to have recovered. Shall do some stretching later.

Thursday Jan 17, 2008 #

(rest day)

Hammies are stuffed

Wednesday Jan 16, 2008 #

Run warm up/down 18:00 [3]
shoes: Asics Gel-1110

Run intervals (12X 200m) 24:00 [4] 4.8 km (5:00 / km)
shoes: Asics Gel-1110

Joined a running club up at the park thats training for the Ipswich Park2Park Half marathon (5.30am start). Did 12X 2min with 200m hard and 200m jog recovery. So basically 12X 200m reps. Each rep was around 36,37 secs with a 33sec rep on the last one. Was feeling pretty good through the whole thing even though legs were tight. Had some gun there coaching me too which was cool.

Moutain Biking 56:00 [3] 11.0 km (5:05 / km)
shoes: Asics Gel-1110

Ride round Bunyaville, with matt ryder, mat, kurt and krystal. Was wet and muddy and took about 5mins for me to eat shit. Hit me head pretty hard but helmet took all the impact. Was really rusty on the technical side, need to practice more.

Orienteering (Night O) 31:44 [3] 5.8 km (5:28 / km)
shoes: Asics Gel-1110

Night O at Runcorn. Was already dead to begin with but started off at an alright pace. Was in the mass start with matt ryder and we decided to take the hardcore option to 1. i.e. the I;ve fucked up route. Went up an unmarked track then tried to cut through the green to the marked track but ended up stuck in thick shit. By the time we hit the track 6mins was up and i reckon it would have taken 6min to get to 2. So race was over before number 1. Still placed alrightish

Tuesday Jan 15, 2008 #

Weights 40:00 [3]

Run 39:12 [3] 8.38 km (4:41 / km)

Cruisey run round the switch with luke while the was a break in the rain. Legs bit knackered from doing some strengthening work earlier today. Was running well at times with a few surges thrown in.

Monday Jan 14, 2008 #

Run warm up/down 23:00 [3]
shoes: Asics Gel-1110

Warmed up, but was too shagged to warm down.

Run hills 6:00 [4]
shoes: Asics Gel-1110

6X 1min hills, with 2min recovery (1min to jog back down and 1 to recover technically). Was running well the first 4 reps then the last two were a bit of an effort.

Sunday Jan 13, 2008 #

Moutain Biking 30:00 [3]
shoes: Giant XTC 2

Checked out white rock with the old man.

Saturday Jan 12, 2008 #

Run 1:30:00 [3]
shoes: Asics Gel-1110

Long run from Julia and Ians. Rocked up about 10mins late so everyone had already left and i've never run from here before so had no idea where to go. So legged it to frosties and smashed it up to the Mt Coot-tha lookout. Waited bout 10mins and everyone showed up. Then cruised with lorenzo, julia and mathieu round the summit down the simpsons falls track, then along the ring rd, through anzac park and back. Went pretty solid through anzac park with lorenzo cause he had to get to work.

Thursday Jan 10, 2008 #

Weights 18:00 [3]

Leg strengthening

Wednesday Jan 9, 2008 #

Run 14:15 [3]
shoes: Asics Gel-1110

Quickie round the environmental park before tonights race. Felt like crap

Orienteering (Night O) 27:55 [3] 6.0 km (4:39 / km)
shoes: Asics Gel-1110

Night O at Meadowlands. Felt a shitload better than earlier today. Navigation was pretty good, only really stuffed up trying to cross the road bridge and at 13 cause mat said the control wasnt there. Think ian got me buy 10secs but they put our times down as the same.

Tuesday Jan 8, 2008 #

Run 19:20 [3] 4.1 km (4:43 / km)
shoes: Asics Gel-1110

easy run to get legs working again. never seen so much water

Monday Jan 7, 2008 #

(rest day)

Recovering from yesterday

Sunday Jan 6, 2008 #

Orienteering race (Camp champs long) 1:39:49 [4] 10.0 km (9:59 / km)
shoes: Asics Gel-1110

Camp Champs long at Belanglo. Was feeling better than yesterday so running was a but better. course was 3 loops with 3 people starting at a time doing the loops in different orders. Spiked everything pretty perfectly again except for the last loop where i was stuffing round cause wasnt simplifying enough. Was bout 3mins off the pace.

Saturday Jan 5, 2008 #

Orienteering race (Camp champs middle) 35:27 [4] 4.9 km (7:14 / km)
shoes: Asics Gel-1110

Camp champs middle at Belanglo. Felt like crap after getting dehydrated yesterday and had no energy. Spiked everythin perfectly and did alright time just wasnt fast.

Friday Jan 4, 2008 #

Orienteering race (Sprint training) 15:08 [4] 2.7 km (5:36 / km)
shoes: Asics Gel-1110

Sprint training at macquarie uni. Was clean except for being the only one to stuff up at the unmapped construction works.

Orienteering 24:00 [3] 5.0 km (4:48 / km)
shoes: Asics Gel-1110

Relay training at Belanglo in vague pine forest. 2 mass start sprints with split controls and stuff. Bit slow on the first one 13.?? but went hard and in the last one and did well. 10.51

Thursday Jan 3, 2008 #

Orienteering 40:00 [2]
shoes: Asics Gel-1110

Training on stockton sand dunes. Was a lot easier than it looked on the map. Won 2 out of 3 route choice challenges with nicko.

Wednesday Jan 2, 2008 #

Run race 11:41 [4] 3.0 km (3:54 / km)
shoes: Asics Gel-1110

3km Time trial. Felt really flat and couldnt push myself. Disappointed with time.

Run 12:00 [4]
shoes: Asics Gel-1110

Beep test. Got to level 12. something

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