Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Uncle JiM

In the 7 days ending Nov 14, 2010:

activity	#	time	miles		km		+m
RUN	6	1:08:37	9.34	(7:21)	15.03	(4:34)	48
ROAD BIKE	1	40:44	12.85	(3:10)	20.68	(1:58)	150
ORIENTEERING ◪	1	35:40	2.98	(11:58)	4.8	(7:26)	156
WALK	1	1
Total	9	2:25:02	25.17		40.5		354
[1-5]	9	2:24:54

0:40

0:00

» now

Sunday Nov 14, 2010 #

4 PM

ROAD BIKE 40:44 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 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 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 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 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 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 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 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 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 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... :)

« Earlier | Later »