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Attackpoint - performance and training tools for orienteering athletes

Training Log: jennycas

In the last 7 days:

activity # timemileskm+m
  running5 4:13:00
  swimming1 37:00 0.62(59:33) 1.0(37:00)
  riding1 30:00
  orienteering1 27:47 2.17(12:47) 3.5(7:56)
  Total8 5:47:47 2.8 4.5
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Saturday Feb 25 #

7 AM

swimming 37:00 [3] 1.0 km (37:00 / km)

DOMS from Thursday night has definitely set in, so I thought this might help.
10 AM

running (Belair) 1:07:00 [3]
shoes: Asics Kayano 22

With Zara, and Callum of course, through Echo Tunnel, up as far as Ballast Pit track, down and along Long Gully. Lovely sunny morning and good company/conversation.
1 PM

riding (Belair) 30:00 [3]

About once in every six times, I can manage to successfully wrestle the bike into the car first go. This wasn't one of those times; even my shoulders hurt today. But I procured a goodly supply of blackberries in the park.

Friday Feb 24 #

7 PM

orienteering race (Karinya SSS) 27:47 [4] 3.5 km (7:56 / km)
shoes: Asics Kayano 22

Last race of the series! I was getting quite cold by the time I'd finished on registration so it was good to go for a run. The boys did a fine job of setting this, and it was nice to have the bush half of the course first up before going into and criss-crossing the school. Pleased that I managed to run reasonably hard for the whole course and didn't fall into any navigational traps - only time loss was where a small alleyway between buildings turned out to be blocked but I didn't lose any more time than I did from having borrowed an older/slower SI card. Warmdown was control collecting, by which time it was getting dark and also by which time there was pizza donated to the Arrows from the OHOC AGM :)

Thursday Feb 23 #

7 PM

running intervals (Moneghetti fartlek) 20:00 [4]
shoes: Asics Kayano 22

Don't think I've done this since running along the Iller in Ulm on July 8th, 2015. As is my wont, I didn't start and finish in the same place, and that meant the first part was uphill and the second part downhill - up the creek to Long Gully kiosk and back to the Adventure playground.

running warm up/down (Belair) 30:00 [3]
shoes: Asics Kayano 22

As well as a bit more running along the creek & around the lake, there was 10 min of Stefano's Secret Strength Circuit on the oval with the gang, which was by turns hilarious and painful. Even the magpie came and laughed at us. But actually I didn't fail completely at any of the exercises. I did, however, fail at copying the pole-dancing moves which Bridget demonstrated afterwards.

In other news, I managed 50 consecutive jumps of the skipping rope this morning!

Wednesday Feb 22 #

5 PM

running 31:00 [3]
shoes: Asics Kayano 22

Hip flexors have been horrible the past couple of days - possibly too much car-sitting on the weekend - and although I headed over to Mortlock Park intending to do some intervals on the grass, had to give up partway through the first one. Stretched some more and then toddled home trying to alternate running every second block faster. Not sure that my attempt to do some sort of exercise every day for a month (thankfully I picked a short month) is really that productive but at least I worked up an appetite for the dinner meeting where I was meant to be by 6:30pm.

Tuesday Feb 21 #

6 PM

running hills (Morialta) 54:00 [3]
shoes: Asics 2000-4

Not a lot of enthusiasm from the group tonight, and my legs told me they were completely exhausted, but by various ways & means on the southern side, most of us made it up to 3rd Falls. Then I went up to Norton Summit Rd and down to Pretty Corner and followed the inside boundary singletrack to the bottom of the hills. At one point there was a big yellow-green hose stretching across the track in front of me, so I looked up and there was a CFS truck over the fence in the paddock, and a firey watching me! Only a faint whiff of smoke in the air though so it must have been a fairly small 'incident'...

Monday Feb 20 #

7 AM

running (Kooyoora) 51:00 [3]
shoes: Asics GT-2000

We got to the top campground at Kooyoora last night after the rain showers had passed, and this morning the rock slabs were dry enough for me to run the Long Rock walking track, which circuit I've wanted to try for ages but have always been too busy orienteering. Probably about 7 degrees when I set out but I didn't need the thermal top for long (do I really want to do the Aust Champs Rogaine in ACT in May when it could be -7?) and there were some great, if hazy, views to the east at sunrise. And now I've finally seen the waterhole which is mapped with a blue V on the southern long rock. It even has a tree growing out of it!

I had with me this weekend the original map from 1985 with the WOC courses on it, and was a bit surprised at the discrepancy in distance between men's & women's; 8.4km for the women, won in 54 min (6.43 min/km) and 15.2km for the men, won in 88 min (5.78 min/km). And I compared the km rates to yesterday's race, where Australia's top men ran the 9.9km in 59 min (5.96 min/km) and Australia's top women in 68 min (6.87 min/km).

Anyhow, we had time on the way home to detour via Naracoorte Caves, which Geoff had never seen and to where I haven't been since the June 1987 orienteering events down that way. Pity that the South East Orienteers club (with its running bunyip mascot) has now folded :(

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