Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Olly

In the 31 days ending Mar 31, 2010:

activity	#	time	miles		km		+m
Run	16	13:49:19	81.59		131.3		2000
Orienteering	7	6:13:32	20.69		33.3		400
Road Bike	4	5:35:00	96.0	(17.2/h)	154.5	(27.7/h)
Moutain Biking	1	1:15:00	9.94	(7:33)	16.0	(4:41)	400
Core and Strengthening	1	40:00
Total	27	27:32:51	208.22		335.1		2800

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Tuesday Mar 30, 2010 #

5 PM

Run intervals 42:30 [3] 8.6 km (4:57 / km)
ahr:158 max:180 shoes: Brooks Adrenaline GTS 9

Intervals at the grass track next to the toowong bowls club. Track was rough as which didnt make running pleasant. 4X 400m (75') (200m jog recovery), 4X 200m (35') (200m jog recovery). Legs were really tight and never really loosened up.

Monday Mar 29, 2010 #

Note
(rest day)

Sunday Mar 28, 2010 #

9 AM

Orienteering race 20:17 [4] 4.0 km (5:04 / km)
ahr:178 max:183 shoes: Brooks Adrenaline GTS 9

QLD Sprint Champs at Kelvin Grove/QUT. Really awesome technical course with heaps of direction changes and stuff. Bit scrappy to 1 trying to get into the map. Stuffed route choice up on the way to 3 and lost more time. Tried to memorize the small loop through the school and went flat out through it. Scrappy again on 17 and 19. 2nd place 15secs behind Kezza. Good see he's back in form.

Run warm up/down 20:00 [3]

4 PM

Road Bike 1:10:00 [3] 35.0 km (30.0 kph)
shoes: BMC SL01 Road Racer

Arvo riverloop with Kezza

Saturday Mar 27, 2010 #

6 AM

Run 1:04:00 [3] 10.5 km (6:06 / km)
ahr:154 max:171 shoes: Brooks Adrenaline GTS 9

Cruisey run from Anna's new place. With the girls till Anzac park then with Rachel, through Anzac Park, over to Frosty's then along singletrack to botanic gardens and back. Being the gentleman that I am I cleared out all the spiders webs along the singletrack for Rachel.

Friday Mar 26, 2010 #

6 AM

Road Bike 1:30:00 [3] 41.5 km (27.7 kph)
shoes: BMC SL01 Road Racer

Morning river loop with Stu , the Cat and kez, plus found rick on the corso.

Thursday Mar 25, 2010 #

5 PM

Run 1:00:00 [3] 11.0 km (5:27 / km)
shoes: Brooks Adrenaline GTS 9

To and from Anzac Park, with Anna on way back.

Run hills 23:41 [5] 5.1 km (4:39 / km) +350m 3:27 / km
ahr:173 max:179 shoes: Brooks Adrenaline GTS 9

Anzac Park Hills. Bit tired this week (20secs slower), struggled a bit on the hills on the way back after the loop but was still able to push the downhills and flats.

Wednesday Mar 24, 2010 #

6 PM

Run 57:28 [3] 12.0 km (4:47 / km)
ahr:157 max:174 shoes: Brooks Adrenaline GTS 9

Cruise round St Lucia, indro and UQ. Picked up the pace after 30mins then found Brea at UQ and jogged the rest with her.

Tuesday Mar 23, 2010 #

6 PM

Run intervals 1:03:00 [3] 12.0 km (5:15 / km)
ahr:151 max:181 shoes: Brooks Adrenaline GTS 9

Intervals at UQ. 1,2,3,3,2,1,1,2,1(mins) with 1 min recovery in between. Legs still bit tired from weekend

Monday Mar 22, 2010 #

Note
(rest day)

Tired, need more sleep

Sunday Mar 21, 2010 #

9 AM

Orienteering race (OY1) 1:19:34 [3] 8.4 km (9:28 / km)
ahr:161 max:175 shoes: JALAS Black FLX

First OY for the year at Crows Nest. Took a bit to get moving after yesterdays training, hit the first 7 cleanly. Then the long leg to 8 got pushed around by the lantana and hit a few impenetrable parts so was screwing round for ages. Stuffed the control up as well cause couldnt see anything from all the lantana. Lost some more time on 10, 11(map change) and 12 but finished the rest off reasonably strongly. Happy I cracked 10min/k's but not sure how good my time is yet cause Kurt and Mark hadnt finished.

Run warm up/down 15:00 [3]

Back to map change to collect my map plus some others.

Saturday Mar 20, 2010 #

12 PM

Orienteering 1:15:00 [3]
ahr:150 max:174 shoes: JALAS Black FLX

Relocation exercise with Mark on a suprisingly nice section of leyburn. No idea what the distance was.

3 PM

Orienteering 33:00 [3]
shoes: JALAS Black FLX

Star relay in a team with Brea. Messed the 2nd control on the first loop a bit, but rest of it was good, running well.

Friday Mar 19, 2010 #

6 AM

Road Bike 2:15:00 [3] 60.0 km (26.7 kph)
shoes: BMC SL01 Road Racer

Ride with the Cat and Rick. Managed to crash 10mins in at the end of the esplanade. Caught a bunch of triathletes and one girl somehow crashed on a left hander (road bit greasy from rain last night) and i wasnt watching, reacted to late, locked up and hit the deck. Bit of bark of the elbow and glute plus left glute is pretty bruised and sore. Did a river loop plus out to teneriffe for breakky.

C • ouch. 2

Thursday Mar 18, 2010 #

5 PM

Run 1:06:00 [3] 10.0 km (6:36 / km)
shoes: Brooks Adrenaline GTS 9

Run to and from Anzac Park, with Brea on the way back.

C • short run 2

Run hills 23:24 [3] 5.1 km (4:35 / km) +350m 3:25 / km
ahr:173 max:179 shoes: Brooks Adrenaline GTS 9

Anzac park hills course. Pulled up a bit sore from last night and thought i'd be posting a slow time. Instead got another 25sec pb for the course again which is good. Solid through the first part of the course and attacked the crag loop a bit harder this week. 2nd last hill got to me again. Surprised heart rate didnt crack 180.

Wednesday Mar 17, 2010 #

6 PM

Run 35:00 [3]
shoes: Brooks Adrenaline GTS 9

w/u and w/d

Run race 10:32 [4] 3.0 km (3:31 / km)
ahr:181 max:187 shoes: Brooks Adrenaline GTS 9

3km time trial at UQ. Was aiming for 10min or under. Started off well, first km in 3.18. Cant remember 2nd k time but think i was on track, then cracked 2 laps to go. Bit disappointed about that after feeling really comfortable in the first 5 laps. Might need to give it another crack next month.

Tuesday Mar 16, 2010 #

6 PM

Run 32:35 [3]
ahr:153 max:183 shoes: Brooks Adrenaline GTS 9

Sprintervals at Southbank with the gang.

7 PM

Road Bike 40:00 [3] 18.0 km (27.0 kph)
shoes: BMC SL01 Road Racer

Commute in and back

Sunday Mar 14, 2010 #

3 PM

Moutain Biking 1:15:00 [3] 16.0 km (4:41 / km) +400m 4:10 / km
shoes: Giant XTC 2

MTB with Doogs at Gap Ck. Single tracks were slippery and chewed up from the rain so tackled a few of the long steep fireroads and road Vietnam for the first time in ages. Pretty awesome track after all the maintenance work on it. Covered in mud afterwards.

Saturday Mar 13, 2010 #

6 AM

Run long 1:20:00 [3] 14.0 km (5:43 / km) +600m 4:42 / km
shoes: Brooks Adrenaline GTS 9

Long run with Rach, Kez and Macca from the gap. Lots of big hills.

Thursday Mar 11, 2010 #

5 PM

Run warm up/down 46:00 [3] 8.2 km (5:37 / km)
shoes: Brooks Adrenaline GTS 9

W/u with Anna to anzac park, then w/d from Anzac park to my place.

Run hills 23:50 [3] 5.1 km (4:40 / km) +350m 3:29 / km
ahr:177 max:182 shoes: Brooks Adrenaline GTS 9

Anzac Park Hills. Big turnout this week. Pace was heaps faster than other weeks so was hurting earlier on then usual. 2nd last hill cracked me again, still another pb. Kez is proving he's an animal on this type of course.

Wednesday Mar 10, 2010 #

7 AM

Run 1:00:00 [3] 12.0 km (5:00 / km)
ahr:158 max:174 shoes: Brooks Adrenaline GTS 9

Easy morning run round the burbs. Legs tight this morning. Last run in the switch!!!!

Tuesday Mar 9, 2010 #

7 AM

Run intervals 54:27 [3] 9.6 km (5:40 / km)
ahr:154 max:183 shoes: Brooks Adrenaline GTS 9

6X 400m (79 -80sec), 200m (~1.40min) jog recovery at the track. Consistent times but legs were gone by the 5th rep.

Sunday Mar 7, 2010 #

8 AM

Orienteering race (NOL Sprint) 29:50 [3] 2.4 km (12:26 / km)
shoes: JALAS Black FLX

National League Sprint. Rushed the 4th and 5th controls and buggared both of them. Gave up after that.

C • giving up is good, hey! 1

11 AM

Orienteering (NOL Mixed Relay) 41:33 [3] 5.0 km (8:19 / km)
ahr:170 max:182 shoes: JALAS Black FLX

National League Mixed relay, teamed with Anna. Got sent out with the gun runners, i.e simon, robbie, jules, grant so got a bit of a tow for the first leg. Also got a decent idea of how much work i gotta do on my running this year. Went out on the last leg chasing Ecmo again, caught him at 6. Tried again to drop him out of 12 and 13 but I was thoroughly shattered and he was managing to hang on. Luckily I got a good lead into the last control and sealed the win.... for 8th place

Saturday Mar 6, 2010 #

Event: Eureka Challenge

10 AM

Orienteering (NOL Hagaby) 1:34:18 [4] 13.5 km (6:59 / km) +400m 6:05 / km
ahr:178 max:188 shoes: JALAS Black FLX

First NOL Race of the year, first real run in the forest this year as well. Started well and got through the first two loops ok but wasnt feeling as good as i expected after the 2nd loop. Had a gel but didnt do much and first 4 controls on the last loop was heaps slower than they should have been. Caught sight of the toph/ ezy train but they were too far ahead to catch. Ran with Ecmo on the last loop with Kezza chasing us. Put an effort in on the last long leg to try and drop Ecmo but he managed to hang on. Went slightly right on the 2nd last one and Ecmo slipped past.

Friday Mar 5, 2010 #

8 AM

Run 21:00 [3]
shoes: Brooks Adrenaline GTS 9

Easy jog round the park.

Thursday Mar 4, 2010 #

5 PM

Run 30:52 [3] 5.1 km (6:03 / km) +350m 4:30 / km
ahr:150 max:176 shoes: Brooks Adrenaline GTS 9

Cruisey run round the Anzac park course after checking my sprint courses at St Peters. Good that everyone turned up tonight.......
Creek crossing after the first big hill is almost knee deep as well.

Wednesday Mar 3, 2010 #

Note

Taper for this weekend is going tits up a bit, feeling like i got a cold coming on now so bailed on running in the rain. Hopefully it wont get any worse then this.

Tuesday Mar 2, 2010 #

Note
(rest day)

Its frickin wet here

C • You could probably go for a... 2

Monday Mar 1, 2010 #

11 AM

Core and Strengthening 40:00 [3]

Last session at Race elements :(

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