Training Log: GrantM

Orienteering 10:00 [2]
shoes: Brooks Cascadia 3

Warm up not long enough - got caught up helping.

Orienteering 1:04:17 [3] 7.5 km (8:34 / km)
shoes: Brooks Cascadia 3

ACT League #2 at Glendale. I didn't start very focussed, so of course I stuffed up 1 by about 2 to 3 minutes. Decided that it was time to knuckle down. Controls 2 to 5 were good, particularly when the Hoggster blew by me just after 2 and I upped the pace. All Ok to 12, but then I misread the map on 13 and lost a minute stuffing around. The next problem was at 15 where I slowed right down, had a good attack point, but still missed the rocks in the green. So I quickly bailed and went out to a different AP and tried it again with more success. Another couple of minutes gone here. The only other error was on the last control where I drifted to the right and came out near the dam so had to run 50m up the gully to get the control. Probably could have been 5-6 minutes faster just by eliminating the stupid mistakes (all in the circle).

Overall it was a great area for orienteering. The growth in the eucalypts in the old open areas meant that visibility was more limited and made it a lot more fun. Good course from Ann and John.

My only complaint was having maps printed on non-waterproof paper but not in plastic bags. My map started to fall apart somewhere between 2 and 3, and I thought it was the paper they were going to use for Easter (it wasn't) so got a bit concerned. At least at Bryces Flat in Vic the other weekend we were forewarned that the maps were just printed on paper and that we should bring a plastic bag.

Running 30:30 [3]
shoes: asics GT-2120

Easy run from home to work to pick up my bike. The surprising thing was that it didn't take much longer than riding my bike to work, although I did take the most direct route.

Bike 22:00 [3]
shoes: asics GT-2120

Riding back home - it was a fantastic morning in Canberra

Orienteering race 20:46 [4] 2.9 km (7:10 / km)
shoes: asics GT-2140

March Hare sprint at Bruce CIT. A lot of fun. I lost about 30 seconds all up with some hesitations but in general had a good flow going through the controls, and no navigational errors. On second look, I did make a couple of poor route choices, mainly by not recognising that there was a way through between the buildings near control 6, so lost a bit of time on leg 1-2 and leg 3-4.

Orienteering warm up/down 25:00 [3]
shoes: asics GT-2140

Usual warm up, but actually did a warm down - with Devil, Sanders and Mace.

Bike 25:00 [3]
shoes: asics GT-2120

Commute to work via car mechanic to pick up my bike helmet and gloves which were still in the boot of the car from Wednesday. It felt quite weird riding without a helmet. The Angry Beavers would not have been impressed.

Gym - strength and conditioning 1:00:00 [3]
shoes: asics GT-2120

Body Pump - I find the triceps reps the hardest; squats and lunges are improving. The woman beside me looked very distressed at times.

Running warm up/down 15:00 [3]
shoes: asics GT-2140

A run to get the legs going and stretched a bit. My right calf is sore from the XC on Tuesday - running on the bike paths seems to not agree with me. I much prefer the fire trails and single track.

Gym - cardio 56:30 [4]
weight:79.2kg shoes: asics GT-2140

Spin class - which was different to RPM - but still hard. Really enjoyed the change in structure, and music.

C • 79kgs 3

Bike 59:00 [3]
shoes: asics GT-2120

Commute to work in the morning, and then from work to orienteering at Yarralumla in the late afternoon. This took longer than I thought it would - went over Scrivner Dam and around past Yarralumla Nursery.

Orienteering race 39:54 [4] 6.1 km (6:32 / km)
shoes: asics GT-2120

Summer Series at Yarralumla Bays. Course set by Sanders was good fun. It was different, and as I told Sanders, different is good. I still made a couple of silly mistakes - more hesitations - on 15 and 17. Lost about 30 seconds. The rest was my legs feeling a bit tired after yesterday and the bike ride to get to O.

Orienteering warm up/down 10:00 [2]
shoes: asics GT-2120

Just a warm up.

Running race 32:47 [4] 7.1 km (4:37 / km) vdot: 43.0
shoes: asics GT-2150

ACT cross country race at Lake Gininderra. Just a lap of the lake on the bike path. The weather was ideal, and there weren't too many people running so it didn't feel crowded.

I managed to run comfortably the whole way. Hugh Moore told me just before the start that the secret is to relax so I had that thought in my head on the run.

My time is 55 seconds quicker than 12 months ago and only 30 seconds off my time from 1989 which is pleasing.

Running warm up/down 15:00 [2]
shoes: asics GT-2150