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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Uncle JiM

In the 31 days ending Aug 31, 2011:

activity # timemileskm+m
  MTB19 14:29:24 149.88 241.2 1929
  RUN15 7:13:56 48.92 78.73 516
  ORIENTEERING ◪8 3:22:38 21.79(9:18) 35.06(5:47) 644
  ROAD BIKE1 1:23:00 26.02(3:11) 41.88(1:59) 308
  WARM UP/DOWN2 19:38 2.45(8:02) 3.94(4:59) 14
  Total43 26:48:36 249.05 400.81 3411
  [1-5]43 26:48:29

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Wednesday Aug 31, 2011 #

11 AM

MTB 1:53:43 intensity: (47:43 @1) + (58:39 @2) + (7:06 @3) + (15 @4) 41.74 km (2:43 / km) +198m 2:40 / km
ahr:112 max:151 shoes: Shimano M123

Out to the Welsford to see the Wattle

C • beautiful! 3

Tuesday Aug 30, 2011 #

5 PM

RUN 18:46 intensity: (6 @1) + (6 @2) + (7 @3) + (17:14 @4) + (1:13 @5) 4.05 km (4:38 / km) +19m 4:32 / km
ahr:158 max:184 shoes: Pegasus 28

Over to the track, then knocked out 5 laps at 4 min pace, and went home

Monday Aug 29, 2011 #

3 PM

RUN 54:12 intensity: (39 @1) + (3:46 @2) + (46:24 @3) + (3:23 @4) 11.07 km (4:54 / km) +91m 4:42 / km
ahr:138 max:156 shoes: Pegasus 28

The run that I missed yesterday - well not really, but part of it. Was sore, there is no doubt it was from the races this weekend, but I think it didn't help to run the downhill bitumen leg of the Coliban in my 212's.

Paid for it today, struggled around the Res fence, but got it done. The hardest bit was late in the run, I saw Breeza up ahead, and had to run him down, not easy :)

Sunday Aug 28, 2011 #

10 AM

ORIENTEERING ◪ race (Yullie Station) 17:47 [4] 3.68 km (4:50 / km) +61m 4:28 / km
shoes: INOV-8 Roclite 285-2

1st of 2 races

ORIENTEERING ◪ race (Yullie Station) 20:43 [5] 4.4 km (4:43 / km) +106m 4:12 / km
shoes: INOV-8 Roclite 285-2

This was a reverse order start based on the results of the 1st race.

Bruce had bet me by 90 secs in the 1st race, and I had got Blair by 40 secs, so I thought if I could get pass Blair, it would be hard for Bruce to catch me. Got Blair going to the 2nd last, then as I punched the last, Bruce was inside 20 secs behind, I got the better line through the blackberry infested hillside/earth bank, and held on.

Wish I had my Heart rate monitor on, as I was working hard :)

RUN warm up/down 15:00 [3] 3.0 km (5:00 / km)
shoes: INOV-8 Roclite 285-2

At various times during the event

Saturday Aug 27, 2011 #

12 PM

RUN warm up/down 10:00 [3]
shoes: Pegasus 28

Always hard to warm up for a Relay, you dont know when to expect your team mate.
1 PM

RUN race (Coliban Relays) 32:22 intensity: (10 @2) + (42 @3) + (31:30 @4) 8.23 km (3:56 / km) +73m 3:46 / km
ahr:158 max:165 shoes: INOV-8 Talon 212 #1

Felt as flat as a pancake, struggled to get going, struggled to keep going, struggled all day, at last it was over. I was 1:33 slower than my time from 2009, so maybe not to bad, just didn't enjoy it.

Edit: Never hit intensity 5, just goes to show

Friday Aug 26, 2011 #

7 PM

MTB 20:00 intensity: (11 @1) + (5:10 @2) + (5:49 @3) + (8:50 @4) 4.0 km (5:00 / km) +26m 4:50 / km
ahr:142 max:166 shoes: Pegasus 28

Up around the pub

Wednesday Aug 24, 2011 #

10 AM

MTB 1:20:01 intensity: (14:44 @1) + (42:37 @2) + (18:53 @3) + (2:22 @4) + (1:25 @5) 28.75 km (2:47 / km) +254m 2:40 / km
ahr:125 max:254 shoes: Shimano M123

Back out to Sandhurst Res, went out a different way, and had a extension on the way home. Trying to make this ride longer

Tuesday Aug 23, 2011 #

4 PM

RUN warm up/down 4:44 [3] 0.96 km (4:57 / km) +1m 4:55 / km
shoes: Pegasus 28

To the track

RUN intervals 16:01 intensity: (9:19 @1) + (2:23 @2) + (2:03 @3) + (2:09 @4) + (7 @5) 2.18 km (7:21 / km)
ahr:116 max:167 shoes: Pegasus 28

6 lots of 150's with Charles

RUN warm up/down 22:18 intensity: (1:34 @1) + (11:58 @2) + (8:46 @3) 4.05 km (5:31 / km) +46m 5:13 / km
ahr:126 max:141 shoes: Pegasus 28

2 laps of the track block, and home

Monday Aug 22, 2011 #

6 PM

RUN 21:24 [3] 4.18 km (5:08 / km) +43m 4:52 / km
ahr:134 max:153 shoes: Pegasus 28

Out around the Cemetery, and back up Carpenter St Sth

Sunday Aug 21, 2011 #

9 AM

MTB 1:04:47 intensity: (41 @2) + (20:21 @3) + (42:29 @4) + (1:16 @5) 22.87 km (2:50 / km) +114m 2:46 / km
ahr:151 max:173 shoes: Shimano M123

Run-Ride-Run out at Crusoe

1st run was lap of the lake 12:56

Ride was 2 laps of the Park out around number 7 38:34 (19:28, 19:06)

Same as 1st run 13:17, not bad for a 2nd run

Transitions were both about 45 secs

I will be paying for it tomorrow, leg are shot!
C • DuO? 10
11 AM

MTB warm up/down 10:00 [1] 3.3 km (3:02 / km)
shoes: INOV-8 Talon 212 #1

Lap of the run course

Saturday Aug 20, 2011 #

8 AM

MTB 41:34 [1] 4.22 km (9:51 / km) +71m 9:05 / km
shoes: INOV-8 318 GT

Putting out Space Racing stations
11 AM

MTB 18:26 [1] 2.17 km (8:29 / km)
shoes: INOV-8 318 GT

Bringing some of them back in
1 PM

ORIENTEERING ◪ race 48:25 intensity: (32 @2) + (4:15 @3) + (43:04 @4) + (34 @5) 8.65 km (5:36 / km) +110m 5:16 / km
ahr:154 max:170 shoes: INOV-8 Roclite 285-2

Local Event @ Devonshire Reef. This has to be the best area next to Bendigo, and it was made even nicer, as the regrowth from the Black Saturday fires, has made this technical area, low vis as well.

18 controls on a 7k course, well done to setter Derek Morris

Friday Aug 19, 2011 #

8 AM

RUN 50:25 intensity: (8:33 @1) + (16:11 @2) + (16:12 @3) + (9:29 @4) 7.69 km (6:33 / km) +61m 6:18 / km
ahr:130 max:162 shoes: Pegasus 27

Up to Koolamurt to check control sites
3 PM

MTB 1:06:17 intensity: (7:28 @1) + (26:54 @2) + (27:19 @3) + (4:36 @4) 24.13 km (2:45 / km) +263m 2:36 / km
ahr:127 max:160 shoes: Shimano M123

Standard loop up to Sandhurst Res

Tuesday Aug 16, 2011 #

RUN 20:00 [3] 4.0 km (5:00 / km)
shoes: Pegasus 27

To the track, then 5 laps, 2 of them were 2 x 150's, the rest recovery, then the amble home.

Still a bit sore from weekend

Monday Aug 15, 2011 #

3 PM

MTB 1:50:02 intensity: (28:21 @1) + (1:04:24 @2) + (16:10 @3) + (1:03 @4) + (4 @5) 36.48 km (3:01 / km) +342m 2:53 / km
ahr:119 max:169 shoes: Shimano M123

Sunday Aug 14, 2011 #

11 AM

WARM UP/DOWN 5:00 [3] 1.0 km (5:00 / km)
shoes: Pink Bolds

C • Pink Bolds 11
12 PM

ORIENTEERING ◪ 46:45 intensity: (21 @1) + (3:00 @2) + (3:34 @3) + (38:10 @4) + (1:40 @5) 7.67 km (6:06 / km) +157m 5:32 / km
ahr:160 max:216 shoes: Pink Bolds

Last Leg for Bendigo 2 team.

We got of to a flyer, with Toph coming back with a advantage to Bendigo 1, James Robertson did very well, but couldn't match the local lad, Dave Brownridge (Bendigo 1) from coming in with a 90 sec lead. Then it was my turn, couldn't match Bryan's pace, as he took Bendigo 1 out to a 3 minute win

Bendigo 1 & 2 in the 1st 2 places, what a good day for the club, and good to see the younger blokes step up and win
C • Yes, a big day for the club 1
1 PM

Note

Who warms down :)

Saturday Aug 13, 2011 #

Event: WOC 2011 + O'Festival Savoie Grand Revard
 
8 AM

MTB 32:35 [2] 4.65 km (7:01 / km) +3m 6:59 / km
shoes: INOV-8 318 GT

Putting out Space Racing controls
11 AM

MTB 15:00 [2]
shoes: INOV-8 318 GT

And back in
1 PM

ORIENTEERING ◪ race (Iron Man) 7:48 intensity: (7 @0) + (10 @1) + (8 @2) + (14 @3) + (6:18 @4) + (51 @5) 1.79 km (4:21 / km) +19m 4:08 / km
ahr:157 max:175 shoes: INOV-8 Roclite 285-2

Race 1, Easy, Tried not to go to hard
2 PM

ORIENTEERING ◪ race (Iron Man) 11:13 intensity: (13 @1) + (8 @2) + (38 @3) + (10:05 @4) + (9 @5) 2.12 km (5:18 / km) +28m 4:58 / km
ahr:154 max:170 shoes: INOV-8 Roclite 285-2

Race 2, Moderate, struggled to get going, got passed by the pack at 1, just a matter of finishing then
3 PM

ORIENTEERING ◪ race (Iron Man) 12:12 intensity: (12 @1) + (15 @2) + (23 @3) + (10:22 @4) + (1:00 @5) 2.23 km (5:28 / km) +28m 5:08 / km
ahr:158 max:172 shoes: INOV-8 Roclite 285-2

Race 3, Hard, Made a bit of a meal of 1, pack got onto the my back at 2, led for a couple, before being dropped, got back into at 6, when the pack overshot, held on for 3rd
4 PM

ORIENTEERING ◪ warm up/down (Iron Man) 9:13 intensity: (23 @1) + (3:12 @2) + (5:16 @3) + (22 @4) 0.76 km (12:04 / km) +4m 11:45 / km
ahr:139 max:152 shoes: INOV-8 Roclite 285-2

Picking up controls

Friday Aug 12, 2011 #

5 PM

RUN 21:59 intensity: (1:13 @1) + (11:43 @2) + (9:03 @3) 4.07 km (5:24 / km) +41m 5:08 / km
ahr:126 max:145 shoes: Pegasus 27

Out about the Golf Course

Wednesday Aug 10, 2011 #

Note

Yackandandah!

Oceania Carnival 2011 - Middle Distance Orienteering Championships Preview (9 mins) from Darren Meeking on Vimeo.

11 AM

ROAD BIKE 1:23:00 [3] 41.88 km (1:59 / km) +308m 1:55 / km
shoes: Shimano M123

Riding with Toph, I dont know who was trying to hurt who, but Toph was on fire. Hope the Handicapper of Saturday's event takes note :)
C • He tells me he is very unfit. 7

Tuesday Aug 9, 2011 #

5 PM

WARM UP/DOWN 14:38 intensity: (2 @1) + (2:00 @2) + (11:19 @3) + (1:17 @4) 2.94 km (4:59 / km) +14m 4:52 / km
ahr:132 max:157 shoes: Pegasus 27

Meet Tazza as I was heading out training, so we went up the creek a little B4 going to the track

RUN 36:46 intensity: (22:11 @1) + (5:55 @2) + (5:54 @3) + (2:46 @4) 4.51 km (8:09 / km) +17m 8:00 / km
ahr:108 max:162 shoes: Pegasus 27

8 lots of 150 with Luke, then ran home

Monday Aug 8, 2011 #

8 AM

MTB 42:17 [1] 5.8 km (7:17 / km) +44m 7:01 / km
shoes: INOV-8 318 GT

More controls going out
10 AM

MTB 37:54 [1] 5.8 km (6:32 / km) +56m 6:14 / km
shoes: INOV-8 318 GT

And back in
C • How many can you carry on a bike? 5

Sunday Aug 7, 2011 #

8 AM

ORIENTEERING ◪ 12:40 intensity: (36 @1) + (2:00 @2) + (5:27 @3) + (4:37 @4) 1.79 km (7:03 / km) +66m 5:58 / km
ahr:140 max:163 shoes: INOV-8 318 GT

Checking controls

ORIENTEERING ◪ 15:52 intensity: (3:34 @1) + (6:01 @2) + (6:17 @3) 1.96 km (8:06 / km) +65m 6:57 / km
ahr:122 max:144 shoes: INOV-8 318 GT

More of the same

Saturday Aug 6, 2011 #

8 AM

MTB 35:54 [2] 5.87 km (6:07 / km) +44m 5:54 / km
shoes: INOV-8 318 GT

More controls going out
12 PM

MTB 11:39 [2] 2.36 km (4:56 / km) +17m 4:46 / km
shoes: INOV-8 318 GT

And back in they come
2 PM

RUN race 31:13 intensity: (9 @1) + (17 @2) + (17 @3) + (29:00 @4) + (1:30 @5) 8.09 km (3:52 / km) +47m 3:45 / km
ahr:160 max:169 shoes: INOV-8 Talon 212 #1

Race at Crusoe

Friday Aug 5, 2011 #

2 PM

MTB 1:09:22 intensity: (16:09 @1) + (31:56 @2) + (21:12 @3) + (5 @4) 25.09 km (2:46 / km) +276m 2:37 / km
ahr:116 max:148 shoes: Shimano M123

Where has the warm weather gone?

Standard loop up to Sandhurst res

Thursday Aug 4, 2011 #

5 PM

RUN 23:46 intensity: (20:00 @2) + (3:46 @4) 4.23 km (5:37 / km) +18m 5:30 / km
shoes: Pegasus 27

Back to the track, did 300's by 4

Wednesday Aug 3, 2011 #

8 AM

MTB 43:26 intensity: (19:58 @1) + (21:06 @2) + (43 @3) + (58 @4) + (41 @5) 5.8 km (7:29 / km) +56m 7:09 / km
ahr:112 max:175 shoes: INOV-8 318 GT

Putting out controls once again. Got a stick through the derailleur towards the end, had to walk the last few
1 PM

RUN 35:00 intensity: (3:03 @1) + (18:24 @2) + (13:33 @3) 4.46 km (7:51 / km) +42m 7:30 / km
ahr:125 max:144 shoes: INOV-8 318 GT

Collecting controls, MTB was out of action, so had to run, was faster, but then, I worked harder as well
6 PM

MTB 19:51 [2] 6.35 km (3:08 / km) +79m 2:57 / km
shoes: Lunar Racer

Fixed the derailleur, so took the bike for a quick spin

Tuesday Aug 2, 2011 #

6 PM

RUN 20:00 [3] 3.97 km (5:02 / km) +17m 4:56 / km
shoes: Pegasus 27

To the track and back, did a few laps as well

Monday Aug 1, 2011 #

6 PM

MTB 36:36 intensity: (12:07 @1) + (15:51 @2) + (4:59 @3) + (3:39 @4) 11.82 km (3:06 / km) +86m 2:59 / km
ahr:115 max:162 shoes: Shimano M123

Late lap of the Res, used the new latest Ay Up. Brilliant!!

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