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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, 2010:

activity # timemileskm+m
  RUN18 9:11:28 58.2(9:29) 93.66(5:53) 2083
  ORIENTEERING ◪5 5:11:55 26.47(11:47) 42.6(7:19) 368
  ROAD BIKE2 1:42:38 32.31(3:11) 52.0(1:58) 448
  WALK2 42:01 2.11 3.4 39
  MTB1 30:01 6.05(4:58) 9.73(3:05) 86
  COMMUTE1 22:30 5.41(4:10) 8.71(2:35) 59
  Total29 17:40:33 130.55 210.1 3083
  [1-5]29 17:40:25

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Tuesday Nov 30, 2010 #

6 PM

RUN warm up/down 9:15 [3] 2.0 km (4:37 / km) +3m 4:35 / km
shoes: Pegasus 27

To the track and a couple of laps

RUN intervals 6:04 intensity: (1:30 @3) + (2:30 @4) + (2:04 @5) 1.72 km (3:32 / km) +1m 3:32 / km
shoes: Pegasus 27

4 laps of track, 250 on, 150 of

RUN intervals 3:04 intensity: (50 @3) + (1:10 @4) + (1:04 @5) 0.83 km (3:43 / km)
shoes: Pegasus 27

2 laps of track, 250 on, 150 of
7 PM

RUN warm up/down 10:17 [3] 1.98 km (5:12 / km) +15m 5:01 / km
shoes: Pegasus 27

Couple of laps of track, then home

Monday Nov 29, 2010 #

4 PM

COMMUTE 22:30 [3] 8.71 km (2:35 / km) +59m 2:30 / km
shoes: Pegasus 27

In to town to do a few errands

Note
Waiting at the Willis St intersection, the driver in front was busy sending a text, I suppose they thought that no one was looking at them in there side mirrors, but then, were was I to sit and wait
C • Texting 4
8 PM

RUN 20:00 [3] 3.94 km (5:04 / km) +44m 4:48 / km
shoes: Pegasus 27

Evening stroll around the Golf Course, nice and warm out.

I like summers :)
C • summers 1

Sunday Nov 28, 2010 #

Note

Lots of rain aver the weekend,

Cairn Curran is finally overflowing, with flooding downstream

Lake Eppalock that was sitting on 82% yesterday, has also filled up, and there is flooding downstream

What a good year it has been
C • Yay! 3
12 PM

ORIENTEERING ◪ (Control Collecting ) 30:00 [3] 4.0 km (7:30 / km)
shoes: INOV-8 Talon 212 #1

Easy stroll around last nights area, wasn't as wet as I thought it would be, but was very soft in places
7 PM

RUN 1:03:17 [3] 17.23 km (3:40 / km) +173m 3:30 / km
shoes: Nike Bike shoes #1

Up the ridge to DH, then onto KG, onto the YM run tracks and home.

So much water, track was constantly wet, with water crossing it in many places. Clothes need a wash now :)

Saturday Nov 27, 2010 #

2 PM

RUN warm up/down 10:00 intensity: (3:22 @1) + (4:22 @2) + (1:11 @3) + (1:05 @4) 1.5 km (6:41 / km) +3m 6:37 / km
ahr:112 max:151 shoes: Pegasus 27

Couple of laps of track, then some run through's on the back straight

RUN race 5:09 intensity: (24 @3) + (45 @4) + (4:00 @5) 1.5 km (3:26 / km) +2m 3:25 / km
ahr:150 max:164 shoes: Lunar Racer

1500, felt so much better than last time, might be getting some where

RUN 3:00 [3] 0.5 km (6:00 / km)
shoes: Lunar Racer

Just some ideal running between events
3 PM

RUN race 8:08 intensity: (5 @1) + (7 @2) + (5 @3) + (56 @4) + (6:55 @5) 2.02 km (4:01 / km) +2m 4:00 / km
ahr:160 max:174 shoes: Lunar Racer

Haven't done a steeple in ages

RUN warm up/down 4:48 intensity: (6 @1) + (10 @2) + (46 @3) + (3:46 @4) 1.0 km (4:47 / km)
ahr:139 max:145 shoes: Lunar Racer

Couple of laps of track to finish of with, felt good.

Rained all day, is so nice
7 PM

ORIENTEERING ◪ race 29:42 intensity: (54 @3) + (27:11 @4) + (1:37 @5) 5.72 km (5:11 / km) +24m 5:05 / km
ahr:148 max:157 shoes: INOV-8 Roclite 285-1

Twilight event out @ Peter the Great Gully. Was going well, but there is only so much running in the rain that you can do in one day, so I called it quits

Wednesday Nov 24, 2010 #

8 AM

ROAD BIKE 1:01:54 intensity: (6 @1) + (7:12 @2) + (38:29 @3) + (15:18 @4) + (49 @5) 31.32 km (1:59 / km) +298m 1:53 / km
ahr:141 max:252 shoes: Nike Bike shoes #1

Juvenile in a CW direction, home around the back of SG Res

*Something wrong with the HRT monitor
C • should have joined me 3

Tuesday Nov 23, 2010 #

6 PM

RUN warm up/down 10:00 intensity: (37 @1) + (51 @2) + (6:25 @3) + (2:07 @4) 2.01 km (4:59 / km) +4m 4:56 / km
ahr:131 max:142 shoes: Pegasus 27

To the track and a couple of Laps

RUN intervals 6:06 intensity: (1 @1) + (14 @2) + (13 @3) + (3:41 @4) + (1:57 @5) 1.66 km (3:40 / km) +1m 3:39 / km
ahr:151 max:164 shoes: Pegasus 27

4 laps of track, 250 on, 150 of

RUN intervals 6:13 intensity: (1 @1) + (13 @2) + (10 @3) + (2:34 @4) + (3:15 @5) 1.67 km (3:43 / km) +1m 3:42 / km
ahr:156 max:169 shoes: Pegasus 27

4 laps of track, 250 on, 150 of

RUN warm up/down 10:02 intensity: (1:01 @2) + (8:02 @3) + (59 @4) 2.0 km (5:01 / km)
ahr:130 max:145 shoes: Pegasus 27

2 laps of the track, then back home
9 PM

Note

When you get to drive the truck around Victoria, you soon get to notice how many dick-head drivers there are out there.

Common practise is to 'dive' into the 'safe' gap that you keep with the driver/car/vechile in front, and more times than not, they hit the brakes as soon as they are there. Then there are the donkeys, that believe that they can 'undertake', one day they will be caught out.

Well yesterday, I had one that took the cake. Chandler Highway Bridge over the Yarra, is Merge City, 3 lanes into one. Well 2 lanes, as well as the merge from the Boulevard. We are lined up, taking our turns, one from Left, then one from Centre, and one from the right lane. I was centre lane, or left if you dont count the Blvd

Well this Turkey tried to dive her car, (lovely Black car it was) down the side of the truck, silly girl, I'm merging, where the F*** do you think you are going to fit in. So not being the smartest person, she continued to push on, didn't try to turn right a little to get away from the truck, just push on, and she managed to put the nose of the car up near the back wheel.

She could still have got out of trouble, but having only one thought on her mind, she tried to hold the spot, but Love, you forgot that the nose of that lovely car is now in-front of the back of the truck, and the back of the truck is a big lump of metal.

Well I tried my best to pull away, but I couldn't steer left, as that would have swung the back to the right, so I gave it a little right steer, and thought I had done enough. Checked the back at the next place I could, and no paint, so all was good.

NO, it wasn't, police called work, she hadn't been capable enough to steer herself away from the truck, and the body work was scratched. Now I have a letter saying I'm Liable WTF, some Turkey cant drive, and I'm liable. What the F*** is going on
C • Turkey 3

Sunday Nov 21, 2010 #

8 PM

MTB 30:01 intensity: (3:07 @1) + (19:21 @2) + (7:33 @3) 9.73 km (3:05 / km) +86m 2:57 / km
ahr:114 max:138 shoes: Pegasus 27

Up the ridge to Diamond Hill, then down to Spring Gully Creek, up Houston, and around the Cemetery to home.

Intensity shows how easy Bike riding is.

Saturday Nov 20, 2010 #

Event: World Rogaine Championships
 
9 PM

ORIENTEERING ◪ long 2:56:15 intensity: (18:10 @1) + (53:01 @2) + (1:00:27 @3) + (42:43 @4) + (1:54 @5) 20.68 km (8:31 / km) +188m 8:09 / km
ahr:126 max:193 shoes: INOV-8 Roclite 285-1

Garmin lost contact with the satellites at 12.5k, by then we had got 15 controls in just under 90 mins, so was on time to get the lot.

Soon after that, I lost interest, stayed with Dave till we had 21 controls, then I called it quits, and walked home.

The weaving around before the 9k point, is were the Invisible one tried to lead us astray. It didn't work, and it made him late back. He wont try that trick again :)

BTW, I did start my watch late, so the start point on the map wasn't the start point, it was back at the cross road to the SW
C • Leading you? 1

Tuesday Nov 16, 2010 #

6 PM

RUN warm up/down 4:59 intensity: (10 @1) + (10 @2) + (3:48 @3) + (19 @4) + (32 @5) 1.07 km (4:39 / km)
ahr:140 max:182 shoes: Pegasus 27

To the track

RUN intervals 6:07 intensity: (1:15 @3) + (2:52 @4) + (2:00 @5) 1.7 km (3:36 / km) +1m 3:35 / km
ahr:176 max:217 shoes: Pegasus 27

4 laps of track, 250 on, 150 of

RUN intervals 6:25 intensity: (4 @1) + (7 @2) + (1:03 @3) + (2:56 @4) + (2:15 @5) 1.7 km (3:46 / km) +1m 3:46 / km
ahr:150 max:164 shoes: Pegasus 27

4 laps of track, 250 on, 150 of
8 PM

RUN warm up/down 5:05 intensity: (12 @1) + (52 @2) + (26 @3) + (1:41 @4) + (1:54 @5) 0.96 km (5:18 / km) +18m 4:51 / km
ahr:143 max:162 shoes: Pegasus 27

Back home, after watching and officiating at the 10k.

Very good run from Andy, U20 record is now 32:07

Sunday Nov 14, 2010 #

4 PM

ROAD BIKE 40:44 intensity: (1:16 @1) + (13:21 @2) + (16:16 @3) + (9:23 @4) + (28 @5) 20.68 km (1:58 / km) +150m 1:54 / km
ahr:137 max:223 shoes: Nike Bike shoes #1

Just a short ride out to Mandurang Reserve, then up to Sth Mandy, Kangaroo Gully Rd, and back pass were Golden Square High School use to be.

Saturday Nov 13, 2010 #

1 PM

RUN warm up/down 5:00 [3] 1.0 km (5:00 / km)
shoes: Pegasus 27

Couple of laps on the outside of the track in the rain, nearly decided not to run
2 PM

RUN race 5:14 intensity: (9 @3) + (8 @4) + (4:57 @5) 1.5 km (3:29 / km)
ahr:149 max:156 shoes: Lunar Racer

Meant to be a race, will have to do some work

Friday Nov 12, 2010 #

WALK 1 [3]

6 PM

ORIENTEERING ◪ race 35:40 intensity: (6 @1) + (16 @2) + (3:44 @3) + (24:56 @4) + (6:38 @5) 4.8 km (7:26 / km) +156m 6:24 / km
ahr:119 max:168 shoes: INOV-8 Talon 212 #1

Evening event out at Nigel's.

Dave and I didn't want to race, but as time went along, we may have tried :)

dave lead for the 1st 2, then a slight mistake at 3, gave Ilka the lead, by 5, we had got back to the front, Dave missed 6, and I lead, but through the next 7/8 controls, Dave started to pull away, and I was happy to let him have it.

But as we left the 2nd last, Dave made his biggest mistake of the night, so I took the lead, then tried to make it hard for Dave to get pass me. Got the last, 1st, then of to the finish (it was a navigate to finish) got the line good, but Dave was up beside me, he got his hand on the finish 1st, but I managed to push his hand aside, and get my SI to record first.

We agreed to call it a draw.

Nice conditions, so different to last year, long green grass made it hard to see the rocky ground

Thursday Nov 11, 2010 #

4 PM

RUN 5:44 intensity: (5 @0) + (7 @1) + (36 @2) + (4:29 @3) + (27 @4) 1.08 km (5:17 / km) +1m 5:16 / km
ahr:127 max:140 shoes: Pegasus 27

To the track
5 PM

RUN intervals 6:54 intensity: (8 @1) + (11 @2) + (28 @3) + (5:13 @4) + (54 @5) 1.72 km (4:01 / km) +1m 4:00 / km
ahr:146 max:162 shoes: Pegasus 27

4 laps of the track, at 250 on, 150 run recovery.

1st time in a while I have done any speed work, will have to make sure I do more

RUN 5:20 intensity: (12 @1) + (41 @2) + (1:31 @3) + (2:56 @4) 1.01 km (5:17 / km) +18m 4:51 / km
ahr:134 max:149 shoes: Pegasus 27

Home from the track

Tuesday Nov 9, 2010 #

6 PM

RUN warm up/down 4:09 intensity: (5 @1) + (10 @2) + (25 @3) + (2:05 @4) + (1:24 @5) 0.85 km (4:52 / km)
ahr:135 max:162 shoes: Pegasus 27


Ran to the track to do some speed work, maybe 200's, but......

PS Didn't get to the track, as Bryan arrived home as I went pass his, so stopped for a talk

RUN warm up/down 9:26 intensity: (3 @0) + (22 @1) + (51 @2) + (7:04 @3) + (1:06 @4) 1.76 km (5:22 / km) +10m 5:13 / km
ahr:129 max:143 shoes: Pegasus 27


when I got there, PPL were getting ready to run the 3k, so decided that seeing I had paid my $85 track fees, I may as well get my moneys worth, and do the race.

So I did some more warm up, and ran up the creek, and back, with Ricky and Johnny.

7 PM

RUN race 11:06 intensity: (1 @1) + (8 @2) + (13 @3) + (2:23 @4) + (8:21 @5) 3.0 km (3:42 / km) +1m 3:42 / km
ahr:160 max:170 shoes: Pegasus 27


Well you have to start some where, before you can race, and this is the start up run for the season. Was quite happy with the time, never looked at the watch during the run, if I had, I may have tried in the last lap, and try to go under 11.

Best max heart rate in a while, is that a good thing?

Just checked the splits

3:42.2
3:42.1
3:42.2

Don't know if I can get any closer if I tried, may have to run without looking at the watch more often :)

RUN warm up/down 15:44 intensity: (8 @1) + (16 @2) + (5:36 @3) + (9:44 @4) 3.11 km (5:04 / km) +17m 4:56 / km
ahr:138 max:145 shoes: Pegasus 27


Warmed down by going up the Creek and back, with Craig and Peter.

Next week is the 10k Champs, don't think I'm up to 25 laps, may have to find a excuse for not turning up... :)

Sunday Nov 7, 2010 #

10 AM

RUN long 1:02:00 intensity: (39 @1) + (2:33 @2) + (21:50 @3) + (36:58 @4) 11.73 km (5:17 / km) +148m 4:58 / km
ahr:137 max:155 shoes: Pegasus 27

Around the Res with Dave, went through the fence at the back corner, and came back pass were the drilling was (not much to see now) then did a bit of terrain running, before coming back through the fence near the dam wall, and home.

Saturday Nov 6, 2010 #

1 PM

ORIENTEERING ◪ race (Bendigo Club Relays) 40:18 [5] 7.4 km (5:27 / km)
shoes: INOV-8 Roclite 285-1

Was a mass start, but as there were a A and a B option Map, Dave and I were on different courses.

Saw Dave out there, at about the time I thought he should be, was rather surprised to beat him in by as much as I did.

Looks like I will be organising it next year ;(

Friday Nov 5, 2010 #

Note

Been so tired of late, should go training, but need the rest, see what I can do this weekend

Tuesday Nov 2, 2010 #

7 AM

RUN (Up Buffalo) 59:16 intensity: (6:49 @1) + (8:11 @2) + (43:23 @3) + (53 @4) 6.0 km (9:53 / km)
ahr:125 max:142 shoes: Pegasus 27

8 AM

WALK hills (Back Down) 42:00 intensity: (36:27 @1) + (4:21 @2) + (1:12 @3) 3.4 km (12:21 / km) +39m 11:41 / km
ahr:96 max:126 shoes: Pegasus 27

Monday Nov 1, 2010 #

8 AM

RUN long (Mt Hotham) 2:43:36 intensity: (6:53 @1) + (28:34 @2) + (1:58:20 @3) + (9:41 @4) + (8 @5) 13.91 km (11:46 / km) +1618m 7:26 / km
ahr:127 max:158

C • Come on Jim I hear there's ... 2

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