Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: A damp otter

In the 7 days ending Jan 5, 2014:

activity	#	time	miles		km		+m
Running	5	3:10:34	26.94	(7:04)	43.35	(4:24)	350
Warm up/ Warm down	7	48:49	3.91	(12:29)	6.29	(7:46)
Orienteering	1	18:30	2.33	(7:56)	3.75	(4:56)	80
Total	9	4:17:53	33.18	(7:46)	53.39	(4:50)	430

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Sunday Jan 5, 2014 #

5 PM

Warm up/ Warm down warm up/down (warm up jog ) 6:00 [2] 1.15 km (5:13 / km)
shoes: Inov8 f-lite 195 (blue)

warm up jog around a field and some roads, warm up seems unnecessary here.

Orienteering race (Sydney Uni sprint) 18:30 [4] 3.75 km (4:56 / km) +80m 4:27 / km
shoes: Inov8 f-lite 195 (blue)

went along to a sprint race over at sydney Uni, a pretty cool little area which was quite technical and caught me out in quite a few places, glad it wasnt a fast sprint as i wasnt feeling it in the legs or the heat today, got caught out on a couple of routechoice legs and on 17 and 19, where there were about 3 diffrent levels and i struggled to get my head round it, apart from that a really good sprint, came 2nd to a pretty swift local. the club was all very welcoming!

http://routegadget.bigfootorienteers.com/cgi-bin/r...

Running (easy run) 20:02 [2] 4.39 km (4:34 / km)
shoes: Inov8 f-lite 195 (blue)

went for an easy run around the university with a map, i re ran a couple of legs and just tried to get a bit more miles in, felt pretty knackered from the last few days which event though havent been too taxing have really tired me out.

6 PM

Warm up/ Warm down warm up/down (warm down + stretching) 7:20 [2] 0.6 km (12:13 / km)
shoes: Inov8 f-lite 195 (blue)

easy jog warm down and some stretching.

Sprint - Splits

Saturday Jan 4, 2014 #

9 PM

Running (easy run with emma) 40:16 [2] 8.41 km (4:47 / km) +105m 4:30 / km
shoes: Inov8 f-lite 195 (blue)

easy run with emma from our youth hostel in bondi, from the hostel down the hill to the bondi to coggee path, this was really slow with lots of steps, then along and across the beach then up quite a steep hill, then up to a big chimney, then back down to the beach along the front then up to the hostel where i dropped off emma, then down the hill to taramara beach and back.

a lot nicer running at this time.

http://connect.garmin.com/activity/424322367

C • Bondi 2

10 PM

Warm up/ Warm down warm up/down (warm down + stretching) 7:00 [2] 0.65 km (10:46 / km)
shoes: Inov8 f-lite 195 (blue)

slow warm down jog and stretching, went into a bush to go to the toilet and as it was dark i didn't see the spider web i was walking into, turned my phone light on to see the biggest spider of my life.

C • welcome to Australia! 4

Friday Jan 3, 2014 #

9 AM

Warm up/ Warm down warm up/down (warm up jog ) 7:59 [2] 1.71 km (4:40 / km)
shoes: Inov8 f-lite 195 (blue)

jogging round prince alfred park.

10 AM

Running intervals (6x 3 mins (90 secs)) 25:31 [5] 7.13 km (3:35 / km) +57m 3:26 / km
shoes: Inov8 f-lite 195 (blue)

intervals round prince alfred park, the session was 6 lots of 3 mins with a 90 secs easy jog recovery, kept the session flowing, felt really hot and it was still quite a struggle but overall i felt better than yesterday, there was a small hill in each effort and a few sharp corners that made it more enjoyable than the track.

http://connect.garmin.com/activity/424322328

Warm up/ Warm down warm up/down (warm down + stretching) 6:30 [2] 0.74 km (8:47 / km)
shoes: Inov8 f-lite 195 (blue)

easy jog back to the hotel

Thursday Jan 2, 2014 #

9 AM

Running long 1:05:43 [3] 14.48 km (4:32 / km) +188m 4:16 / km
shoes: Inov8 f-lite 195 (blue)

run from our hotel near prince alfred park, through the central CBD which was annoying as i kept getting stopped at traffic lights every minute and the roads are so wide you cant easily run across them, then through hyde park out to the botanical gardens where i did a big lap then past the opera house, circular quay then a small lap of the rocks, then back pretty much the way i came.

really struggling today, the heat really got to me, it was a very hot day even by australian standards, but i guess jet lag + tiredness probably didnt help much.

http://connect.garmin.com/activity/424322272

10 AM

Warm up/ Warm down warm up/down (warm down + stretching) 8:00 [2] 0.79 km (10:08 / km)
shoes: Inov8 f-lite 195 (blue)

Wednesday Jan 1, 2014 #

Note
(rest day)

Feeling pretty dead

Tuesday Dec 31, 2013 #

Note
(rest day)

Rest day, but a long one with lots of walking and little sleep.

Monday Dec 30, 2013 #

9 AM

Running (oldbury court) 39:02 [2] 8.94 km (4:22 / km)
shoes: Inov8 f-lite 195 (red)

last run from home around oldbury court, usual laps of the fields then down to the valley where i stacked it on a slippy bit, then back up one side of the valley around the top then one last effort up pearces hill. wet and windy the whole way but quite warm.

flying off to australia this afternoon for 3.5 months, so hopefully i should soon have some exciting training sessions to write up about !

C • have a great time mate! 3

Warm up/ Warm down warm up/down (warm down + stretching) 6:00 [2] 0.65 km (9:14 / km)
shoes: Inov8 f-lite 195 (red)

slow jog round the common then stretching.

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