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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Uncle JiM

In the 31 days ending Jan 31, 2012:

activity # timemileskm+m
  ROAD BIKE11 12:19:04 200.87(3:41) 323.27(2:17) 3348
  MTB9 8:58:31 114.97(4:41) 185.03(2:55) 1811
  ORIENTEERING ◪13 8:15:21 19.37 31.17 1025
  RUN7 1:25:30 9.34 15.03 46
  WALK1 20:00 1.3(15:20) 2.1(9:31) 15
  COMMUTE2 15:00 3.73(4:01) 6.0(2:30)
  Total40 31:33:26 349.58 562.59 6245
  [1-5]39 30:19:50

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Tuesday Jan 31, 2012 #

12 PM

MTB 1:04:00 intensity: (1:35 @1) + (27:38 @2) + (30:34 @3) + (2:27 @4) + (1:46 @5) 23.61 km (2:43 / km) +245m 2:35 / km
ahr:130 max:202 shoes: Shimano M123

Nice conditions for a ride, 20mm of rain over the last day made track so much firmer. Sandhurst Res> Hunts Gap> Home

Monday Jan 30, 2012 #

2 PM

ROAD BIKE 1:25:04 intensity: (16:20 @1) + (41:16 @2) + (25:19 @3) + (2:09 @4) 41.87 km (2:02 / km) +351m 1:57 / km
ahr:123 max:154 shoes: Shimano M123

Asked Toph if he wanted to go for a ride, his reply was" As long as it's not to hard, my ankle is sore" So I decided that I would ride out to Storys, then we would do the Goose, and I would go home.

Once I picked him up, we were going 'up hill' doing 40 kph, I wondered what he meant by 'not to hard' He soon slowed down once we hit the real hill, and we rolled around the rest of the Goose

Sunday Jan 29, 2012 #

10 AM

MTB race 34:33 intensity: (7 @1) + (1:58 @2) + (14:25 @3) + (18:03 @4) 11.22 km (3:05 / km) +176m 2:51 / km
ahr:146 max:161 shoes: Shimano M123

Had entered the Du-O, but not being able to run, didn't think I would do it. Decided it was worth while for the ride only, and luckily for me picked up Kevin Humphries to do the run.

Set of after Dodd and Schepisi, caught up to Aaron at 4, but didn't know it was him (He had gone to 4 via 7) saw him again at 6 after he overshot (had gone a better way and was back in front) then that was that, he had to save himself a little for another run, were as I could go into lactic as I only had to tag Kevin.

Aaron ran down Kev, we were 2nd overall, about 40 secs behind.
Canadian has to be one of the best area's for MTBO, lots of tracks, going in all directions, and all of them ride-able


Sprint Training - Part 1 (2012-01-25)

MTB warm up/down 15:00 [1] 5.0 km (3:00 / km)
shoes: Shimano M123

Out and about a bit as a cool down
8 PM

MTB 29:30 intensity: (15:23 @1) + (12:53 @2) + (1:14 @3) 10.07 km (2:56 / km) +91m 2:48 / km
ahr:109 max:137 shoes: Shimano M123

There was a bit of a temperature drop, so headed out to make the most of it, the house was warm, so good time to get out.

Up the spur > Down the Creek > Around the Cemetery

Saturday Jan 28, 2012 #

8 AM

MTB 59:19 intensity: (19:33 @1) + (37:22 @2) + (2:24 @3) 22.72 km (2:37 / km) +185m 2:30 / km
ahr:106 max:140 shoes: Shimano M123

Morning rise to Crusoe Res

So much better in the morning, Bogans aren't out of bed yet, was nice to have a swim. Saw the Invisible one, he had done another 90 min run, and Bob Cameron was doing his morning 1k swim, as well as some others I knew, and then there was the Bootcamp as well.

Ride home was pleasant, easy ride/roll down hill, well sort of :)
8 PM

ROAD BIKE 49:44 [2] 19.88 km (2:30 / km) +155m 2:24 / km
shoes: Shimano M123

Rolled out down Tannery lane and back over Pipers, saw Chris Creely out there running, so rode beside him for a while

Friday Jan 27, 2012 #

8 AM

ROAD BIKE 1:03:56 intensity: (6:13 @1) + (29:37 @2) + (26:22 @3) + (1:18 @4) + (26 @5) 31.31 km (2:03 / km) +295m 1:57 / km
ahr:126 max:174 shoes: Shimano M123

A CBF ride. Had to do something, so finally headed out via Mandurang, got to Story's Rd, and a dude came out in front of me, thought it may have been Toph, couldn't even run them down, so gave up on the Gooseneck idea, and did a Reverse Juvy instead.

See if I feel better, when I try a 2nd ride
8 PM

ROAD BIKE 42:29 [2] 19.71 km (2:09 / km) +158m 2:04 / km
shoes: Shimano M123

Kangaroo Flat> Mandurang Sth> Home

Wednesday Jan 25, 2012 #

9 AM

MTB 1:33:45 intensity: (25:45 @1) + (43:35 @2) + (20:49 @3) + (2:20 @4) + (1:16 @5) 30.72 km (3:03 / km) +302m 2:55 / km
ahr:121 max:207 shoes: Shimano M123

Around and about, thought I might have been doing it a bit late, as is a warm day, but meet a couple of PPL out there running, and we know that is harder than riding :)
8 PM

ROAD BIKE intervals 25:27 intensity: (12 @1) + (4:03 @2) + (19:03 @3) + (2:09 @4) 14.12 km (1:48 / km) +124m 1:44 / km
ahr:137 max:164 shoes: Shimano M123

Had a bit of a hit out on the Super Mini Juvey, otherwise known as a lap of Spring Gully Res, or the Crazy Cat Woman run.

Now I know what it feels like to be spent, and trying to get over Laudners Hill

Still got a bit of work to do if I'm up to taking on Ev and his 1:45 per k for 37k, pity Toph doesn't log, as I reckon he is up to something like that as well

Monday Jan 23, 2012 #

8 AM

ROAD BIKE 1:30:51 intensity: (1:17:52 @1) + (12:41 @2) + (18 @3) 33.51 km (2:43 / km)
ahr:98 max:131 shoes: Shimano M123

Morning ride with Clara, nice part of the day to be out, very enjoyable ride, maybe made easier to the relaxed pace :)

Sunday Jan 22, 2012 #

8 AM

ORIENTEERING ◪ 18:14 intensity: (31 @1) + (2:59 @2) + (7:59 @3) + (6:32 @4) + (13 @5) 3.05 km (5:59 / km) +20m 5:48 / km
ahr:141 max:184 shoes: Pegasus 28

Attended the STB sprint training camp in Melb, didn't push it to hard, and left out the controls on the other side of the Creek. Calf is sore, so didn't do 2nd session. Thanks Bruce for organising

Saturday Jan 21, 2012 #

2 PM

ROAD BIKE 37:21 intensity: (2:24 @1) + (10:57 @2) + (22:00 @3) + (1:38 @4) + (22 @5) 16.22 km (2:18 / km) +249m 2:08 / km
ahr:129 max:175 shoes: Shimano M123

Parked the car on the approach to Willunga, and watched the TDU roll pass a couple of times, then went for a short ride up the decent, but though it would be better watching/listening to it all back were the car was, so returned in a hurry

Friday Jan 20, 2012 #

10 AM

ROAD BIKE 3:09:35 intensity: (34:11 @1) + (54:39 @2) + (1:25:46 @3) + (12:34 @4) + (2:25 @5) 79.28 km (2:23 / km) +859m 2:16 / km
ahr:128 max:219 shoes: Shimano M123

Peoples day at the TDU, but I did my own ride to Tanunda with a few short cuts.

Didn't get of to a good start, blew the rear tube not far after starting, luckily there was a group nearby setting up there bikes, and they had a track pump, reckon if I had to pump it myself, I would've rolled home. Also made the mistake of going part way up Checkers Hill, then wondered why there was no one else there, till I realised I was on the wrong hill, didn't need that extra work.

Got a lift home, glad about that :)

Thursday Jan 19, 2012 #

11 AM

ROAD BIKE 52:05 intensity: (13:24 @1) + (14:26 @2) + (16:02 @3) + (6:24 @4) + (1:49 @5) 24.1 km (2:10 / km) +325m 2:01 / km
ahr:158 max:253 shoes: Shimano M123

Mt Compass to Port Elliot
3 PM

ROAD BIKE 54:38 intensity: (8:10 @1) + (18:53 @2) + (17:45 @3) + (9:50 @4) 23.25 km (2:21 / km) +459m 2:08 / km
ahr:128 max:155 shoes: Shimano M123

Port Elliot back to the car

Wednesday Jan 18, 2012 #

7 AM

RUN 16:25 [2] 2.53 km (6:29 / km) +26m 6:10 / km
shoes: Pegasus 27

1st run back since the steeple, calf sore but manageable
12 PM

ROAD BIKE 47:54 intensity: (6:22 @1) + (6:23 @2) + (32:42 @3) + (2:27 @4) 20.02 km (2:24 / km) +373m 2:11 / km
ahr:120 max:156 shoes: Shimano M123

Parked the car at Handorf, and cruised around watching the TDU

Monday Jan 16, 2012 #

2 PM

MTB 1:40:29 intensity: (22:17 @1) + (1:01:51 @2) + (15:41 @3) + (28 @4) + (12 @5) 34.31 km (2:56 / km) +296m 2:48 / km
ahr:120 max:222 shoes: Shimano M123

Gave the calf a bit of a work out, seems to be OK
9 PM

WALK 20:00 intensity: (9:47 @0) + (10:13 @1) 2.1 km (9:31 / km) +15m 9:12 / km
ahr:87 max:106 shoes: Pegasus 27

Quick walk to loosen up the calve's

Sunday Jan 15, 2012 #

Note
(injured)

Very sore calf, thought about doing the relay, but luckily Andy forgot to enter the team

Saturday Jan 14, 2012 #

9 AM

COMMUTE 10:00 [1] 4.0 km (2:30 / km)

Back and forth a few times to the track

RUN warm up/down 5:00 [3] 1.0 km (5:00 / km)
shoes: Pegasus 28

Bit of a warm up
10 AM

RUN race (Steeple) 12:24 intensity: (23 @3) + (12:00 @4) + (1 @5) 3.0 km (4:08 / km)
ahr:159 max:168 shoes: Lunar Racer

Whoops, fell at the 1st Steeple!

The girl beside me did a hand plant, and kicked her feet out to the side, and I was already in the air with nowhere to go, so took her out, overbalanced, and crashed onto my hands on the track, far out, my hands hurt.

Got myself up, but legs felt like lead, and the adrenalin rush was hard to control, staggered down the back straight thinking about pulling out, but once I had cleared the 1st water, all was good again, phew

Charles tried to run me down over the last 2 last, but I had the technique, so knew that if I gave a little kick at the last water (150 to go) I had him, but then the calf went, and I staggered again, but held on for 2nd 50+

So nice going over the low steeples, only 76 cm :)

Friday Jan 13, 2012 #

COMMUTE 5:00 [3] 2.0 km (2:30 / km)

To the track and back
5 PM

RUN warm up/down 15:00 [3] 3.0 km (5:00 / km)
shoes: Pegasus 28

Up the creek
6 PM

RUN race 11:41 intensity: (35 @3) + (11:00 @4) + (6 @5) 3.0 km (3:54 / km)
ahr:162 max:167 shoes: Lunar Racer

Hard work, 1 down, 4 to go

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

2 laps of the outer track

Thursday Jan 12, 2012 #

7 PM

MTB 20:00 intensity: (10:00 @1) + (7:00 @2) + (2:00 @3) + (1:00 @4) 5.5 km (3:38 / km) +40m 3:31 / km
ahr:109 max:153 shoes: Pegasus 28

Rode up the hill to do some strides

RUN intervals 10:00 intensity: (6:29 @2) + (2:12 @3) + (1:19 @4) 1.5 km (6:40 / km) +20m 6:15 / km
ahr:109 max:153 shoes: Pegasus 28

4 times 45 secs on a slight gradient, run/walk down recovery

Will see how it goes tomorrow, 3k track, then on Sat, 3k steeple and 1500, and Sun 10,000 and 800m If it goes well, all should be good for Sprint the Bay

Tuesday Jan 10, 2012 #

1 PM

MTB 1:22:51 intensity: (28:23 @1) + (40:30 @2) + (12:19 @3) + (1:39 @4) 28.1 km (2:57 / km) +352m 2:46 / km
ahr:114 max:160 shoes: Shimano M123

Went exploring

Monday Jan 9, 2012 #

Note
(rest day)

Needed one :)

Sunday Jan 8, 2012 #

ORIENTEERING ◪ (Kangaroo Crossing) 1:00:00 [2]
shoes: INOV-8 Talon 212 #1

Hurt/bruised my heal before I started, then it rained and my glasses fogged up, so I shortened the course and finished early

Saturday Jan 7, 2012 #

10 AM

ORIENTEERING ◪ (Rowdy Flat) 30:00 [3]
shoes: INOV-8 Roclite 285-2

Put out some SI units and flags, and collected a few as well
5 PM

RUN warm up/down 10:00 [2]
shoes: INOV-8 Talon 212 #1

From Silver Creek Caravan park to the Uni Campus

ORIENTEERING ◪ race 17:01 [5]
shoes: INOV-8 Talon 212 #1

Re ran the Sprint from 2003

Friday Jan 6, 2012 #

10 AM

ORIENTEERING ◪ (Warby Range) 1:00:00 intensity: (20:18 @1) + (16:00 @2) + (23:25 @3) + (17 @4) 6.15 km (9:46 / km) +180m 8:31 / km
ahr:113 max:154 shoes: INOV-8 Roclite 285-2

Big day, put out some flags and SI units, then bought them in
5 PM

ORIENTEERING ◪ (Warby Range) 56:00 intensity: (2:36 @1) + (21:31 @2) + (17:15 @3) + (14:38 @4) 5.31 km (10:33 / km) +171m 9:05 / km
ahr:129 max:154 shoes: INOV-8 Roclite 285-2

2nd exercise for the day, put flags out, bought them in

Thursday Jan 5, 2012 #

9 AM

ORIENTEERING ◪ (Barambogie Sth) 1:03:44 [0] 4.53 km (14:04 / km) +243m 11:06 / km
shoes: INOV-8 Roclite 285-2

More controls, got a blood nose when collecting, was annoying
7 PM

ORIENTEERING ◪ (Beechworth Gorge) 9:17 intensity: (5 @0) + (2:52 @1) + (3:30 @2) + (2:50 @3) 1.0 km (9:14 / km) +52m 7:20 / km
ahr:118 max:137 shoes: INOV-8 Roclite 285-2

Collected 4 controls after the Hagaby race

Wednesday Jan 4, 2012 #

8 AM

ORIENTEERING ◪ (Barambogie Nth) 45:56 intensity: (7:24 @1) + (27:42 @2) + (10:50 @3) 3.4 km (13:29 / km) +155m 10:59 / km
ahr:122 max:144 shoes: INOV-8 Roclite 285-2

Putting out controls
9 AM

ORIENTEERING ◪ (Barambogie Nth) 29:49 intensity: (1:01 @1) + (16:36 @2) + (12:12 @3) 3.11 km (9:35 / km) +72m 8:35 / km
ahr:127 max:143 shoes: INOV-8 Roclite 285-2

Bought them back in

Tuesday Jan 3, 2012 #

8 AM

ORIENTEERING ◪ (Kangaroo Crossing) 30:00 [2] 1.5 km (19:58 / km) +64m 16:28 / km
shoes: INOV-8 Roclite 285-2

Didn't do much, not feeling well
6 PM

ORIENTEERING ◪ (Beechworth Gorge) 40:00 [3]
shoes: INOV-8 Roclite 285-2

Got cooked, was hard work

Monday Jan 2, 2012 #

7 PM

ORIENTEERING ◪ (Warby Range) 35:20 [2] 3.11 km (11:21 / km) +68m 10:14 / km
shoes: INOV-8 Roclite 285-2

So slow, So unwell, So hot (;

Sunday Jan 1, 2012 #

8 PM

MTB 39:04 [2] 13.79 km (2:50 / km) +124m 2:43 / km
shoes: Shimano M123

Evening ride around the Res, had been a warm day

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