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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Olly

In the 31 days ending Jul 31, 2009:

activity # timemileskm+m
  Run11 8:26:19 37.47 60.3
  Orienteering5 5:24:50 4.66 7.5
  Road Bike6 5:14:00 18.64 30.0
  Core and Strengthening4 2:40:00
  Total20 21:45:09 60.77 97.8

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Tuesday Jul 28, 2009 #

Core and Strengthening 40:00 [3]

Unload week at Race Elements

Road Bike 1:15:00 [3]
shoes: BMC SL01 Road Racer

From toowong station to race elements and back to uni + to and from station.

Run intervals 1:00:00 [3] 12.0 km (5:00 / km)
shoes: Brooks Racer ST 3

Intervals at UQ with Jamie, warm up with Anna. Easier session this week. 4X 1km with 2min recovery. Times: 3.19, 3.21, 3.18, 3.25
Heaps faster this week which is good but was pretty shagged on the 4th rep.

Sunday Jul 26, 2009 #

Orienteering 1:04:50 [3] 7.5 km (8:39 / km)
shoes: JALAS Black FLX

Badge Event at Kholo Hills. Pretty straight forward nav with a few track/ fence legs. Lost 1.30min at 5, and about a minute at 8 bashing through some avoidable lantana. Running reasonably well physically, was aiming to go sub 60mins but that didnt happen.

Run warm up/down 55:00 [3]
shoes: Brooks Adrenaline GTS 9

w/u, w/d + collecting controls

Saturday Jul 25, 2009 #

Run 37:00 [3]
shoes: Brooks Adrenaline GTS 9

Round the park

Friday Jul 24, 2009 #

Road Bike 37:00 [3]
shoes: BMC SL01 Road Racer

Thursday Jul 23, 2009 #

Orienteering 37:00 [3]
shoes: JALAS Black FLX

Midweek course. Used it as training, no compass.

Tuesday Jul 21, 2009 #

Core and Strengthening 40:00 [3]

Race Elements, ouch week.

Run intervals 1:00:00 [3] 14.0 km (4:17 / km)
shoes: Brooks Racer ST 3

Intervals at UQ with Jamie. 2X 1km, 2X 2km.
Times: 3.26, 3.26, 7.20, 7.35.

Monday Jul 20, 2009 #

Run 27:00 [3]
shoes: Brooks Adrenaline GTS 9

Sunday Jul 19, 2009 #

Orienteering 1:00:00 [3]
shoes: JALAS Black FLX

Training at Mt Crosby

Thursday Jul 16, 2009 #

Run hills 50:00 [3]
shoes: Brooks Adrenaline GTS 9

Same as last thursday

Wednesday Jul 15, 2009 #

Road Bike 1:00:00 [3]
shoes: BMC SL01 Road Racer

Tuesday Jul 14, 2009 #

Core and Strengthening 40:00 [3]

Race Elements

Run intervals 1:02:00 [3] 14.0 km (4:26 / km)
shoes: Brooks Racer ST 3

Intervals at UQ. 2X 1km, then anna showed up, 2x 2km (3min jog recovery).
Times: 3.29, 3.30, 7.18, 7.36

Sunday Jul 12, 2009 #

Run race (Rail Trail Fun Run) 32:19 [5] 8.3 km (3:54 / km)
shoes: Brooks Racer ST 3

Rail Trail Fun Run from Lowood to Fernvale. Was freezing before the start and most of the course covered in fog. Not the best run but got through it ok. First km marker was in the wrong spot cause i was on 2.56min when i passed it.

Saturday Jul 11, 2009 #

Orienteering 1:30:00 [3]
shoes: JALAS Black FLX

Coaching Caine at Toohey Forest. Ran a course with him then did some compass work stuff.

Friday Jul 10, 2009 #

Road Bike 37:00 [3]
shoes: BMC SL01 Road Racer

Was intended to be an easy ride but went exploring and found some decent hills to ride up.

Thursday Jul 9, 2009 #

Run hills 42:00 [3]
shoes: Brooks Adrenaline GTS 9

10x ~43sec hill sprints with jog recovery.

Wednesday Jul 8, 2009 #

Note
(rest day)

Legs are smashed

Tuesday Jul 7, 2009 #

Core and Strengthening 40:00 [3]

New Program = Pain

Run intervals 53:00 [3] 12.0 km (4:25 / km)
ahr:161 max:181 shoes: Brooks Racer ST 3

Intervals at UQ with Anna. Only 2X 2km this week. First rep was ok but 2nd rep ran the first km in 4mins so had to pick it up a bit. Legs bit trashed from race elements this morning.
Times: 7.26, 7.46

Monday Jul 6, 2009 #

Orienteering 1:13:00 [3]
ahr:171 max:181 shoes: JALAS Black FLX

Rerun of most of the OY course at Mt Crosby. Bailed at 14 to get back in time for work. Was about 10mins up at that point compared to the OY.

Sunday Jul 5, 2009 #

Road Bike 1:15:00 [3] 30.0 km (24.0 kph)
shoes: BMC SL01 Road Racer

Ride out to Samford with Matt the Cat.

Saturday Jul 4, 2009 #

Run 28:00 [3]
shoes: Brooks Adrenaline GTS 9

Limestone park

Friday Jul 3, 2009 #

Note

Had a ride out to Mt Flinders planned with the oldman but he managed to lose the shed keys, so couldnt get the bikes. Drove out there instead and hiked up the mountain.

Wednesday Jul 1, 2009 #

Road Bike 30:00 [3]
shoes: BMC SL01 Road Racer

Round town before work.

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