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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nathan

In the 30 days ending Sep 30, 2018:

activity # timemileskm+mload
  Running47 30:40:31 255.47(7:12) 411.13(4:29) 33043709.9
  Orienteering17 12:25:04 86.19(8:39) 138.71(5:22) 2026259 /298c86%2086.2
  Total53 43:05:35 341.66(7:34) 549.85(4:42) 5330259 /298c86%5796.1

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Sunday Sep 30, 2018 #

9 AM

Running warm up/down 12:11 [1] 2.63 km (4:38 / km) +12m 4:32 / km
shoes: Inov-8 x-talon 225 (red)

Orienteering 36:40 [5] 7.97 km (4:36 / km) +71m 4:24 / km
shoes: Inov-8 x-talon 225 (red)

Aus champs relay. Incredibly different today, felt focused and was ready just to do the course and ignore everything else. Good battle with Henry, Tommy and Pat for a bit before pulling away with Henry and battling to the end. Massive confidence boost, this is how I should be orienteering, felt like a different person!

Running warm up/down 19:22 [1] 3.69 km (5:15 / km) +13m 5:10 / km
shoes: Inov-8 x-talon 225 (red)

Saturday Sep 29, 2018 #

1 PM

Running warm up/down 15:12 [1] 3.23 km (4:42 / km) +45m 4:24 / km
shoes: Inov-8 x-talon 225 (red)

Orienteering 41:01 [4] 7.81 km (5:15 / km) +78m 5:00 / km
shoes: Inov-8 x-talon 225 (red)

Aus champs middle. Very frustrated, flustered all the way through, never even close to settled, mistakes constantly including 2 or 3 big ones. Just appalling orienteering.

Running warm up/down 11:27 [1] 1.96 km (5:51 / km) +20m 5:34 / km
shoes: Inov-8 x-talon 225 (red)

5 PM

Running 20:00 intensity: (3:09 @1) + (15:30 @2) + (1:21 @3) 4.17 km (4:48 / km) +4m 4:46 / km
ahr:137 max:144 shoes: Nike Air Zoom Pegasus 32

Frustrated shake out.

Friday Sep 28, 2018 #

10 AM

Orienteering 41:40 intensity: (13:45 @1) + (23:29 @2) + (4:26 @3) 8.0 km (5:12 / km) +114m 4:52 / km
ahr:135 max:160 shoes: Inov-8 x-talon 225 (red)

Orienteering on Kooyoora on the way up to Renmark for the Aus champs. Incredible area, absolutely loved it.
9 PM

Running 20:00 intensity: (18:39 @1) + (32 @2) + (49 @3) 4.03 km (4:58 / km) +16m 4:52 / km
ahr:122 max:139 shoes: Nike Air Zoom Pegasus 32

Easy shake out with Joe after dinner (bit full!). Feeling good.

Thursday Sep 27, 2018 #

3 PM

Running 43:13 intensity: (34:41 @1) + (6:48 @2) + (1:44 @3) 8.81 km (4:54 / km) +31m 4:49 / km
ahr:128 max:145 shoes: Nike Air Zoom Pegasus 32

Dead easy with Joe. Binned off this morning to catch up on sleep which was much needed. Nice to have a much easier day.

Wednesday Sep 26, 2018 #

9 AM

Running 18:32 intensity: (10:12 @1) + (6:02 @2) + (2:18 @3) 4.01 km (4:37 / km) +18m 4:31 / km
ahr:130 max:151 shoes: Nike Air Zoom Pegasus 32

Over to the Dalheims.
2 PM

Running 33:34 intensity: (26:50 @1) + (4:23 @2) + (2:21 @3) 6.92 km (4:51 / km) +48m 4:41 / km
ahr:126 max:152 shoes: Nike Air Zoom Pegasus 32

To printers then training.

Running warm up/down 5:27 intensity: (5:14 @1) + (13 @3) 1.02 km (5:20 / km) +4m 5:14 / km
ahr:123 max:133 shoes: Nike Air Zoom Pegasus 32

Orienteering 12:29 intensity: (1:21 @1) + (8:04 @2) + (1:39 @3) + (1:25 @4) 2.99 km (4:10 / km) +2m 4:10 / km
ahr:145 max:171 spiked:28/29c shoes: Nike Air Zoom Pegasus 32

Sprint training and coaching. Took it easy, felt pretty tired but navigating well.

Running warm up/down 6:02 intensity: (5:41 @1) + (21 @3) 1.06 km (5:41 / km) +2m 5:38 / km
ahr:120 max:130 shoes: Nike Air Zoom Pegasus 32

5 PM

Running 48:55 intensity: (39:14 @1) + (5:42 @2) + (3:59 @3) 9.63 km (5:05 / km) +45m 4:58 / km
ahr:127 max:153 shoes: Nike Air Zoom Pegasus 32

Back with Joe, got lost, much needed dates and water at the Dalheims!

Tuesday Sep 25, 2018 #

8 AM

Running 30:01 intensity: (8:33 @1) + (20:05 @2) + (1:23 @3) 6.73 km (4:28 / km) +83m 4:12 / km
ahr:136 max:152 shoes: Nike Air Zoom Pegasus 32

Easy 30 on a new route courtesy of Pat. Feeling good. Shoes have basically had it but don't want to break in the new ones until after next week.
2 PM

Running 3:40 intensity: (2:50 @1) + (29 @2) + (21 @3) 0.79 km (4:40 / km) +26m 4:00 / km
ahr:128 max:139 shoes: Nike Air Zoom Pegasus 32

Running warm up/down 17:14 intensity: (4:15 @1) + (11:31 @2) + (1:28 @3) 4.13 km (4:10 / km) +46m 3:57 / km
ahr:134 max:151 shoes: Nike Air Zoom Pegasus 32

4 PM

Orienteering 16:49 intensity: (14 @1) + (1:53 @2) + (4:54 @3) + (9:48 @4) 4.24 km (3:58 / km) +16m 3:54 / km
ahr:164 max:174 spiked:28/30c shoes: Nike Air Zoom Pegasus 32

Sprint course at Ascot Vale. Very cool little area, intricate housing estate reminiscent of some of the scattier bits of Sheffield. Orienteering well, one new wall made for a slightly longer RC and got caught by one minor trap on a short leg near the end.
Long way to get to so if I come back I'll plan some more training. Encouraging session before next week.

Running warm up/down 17:42 intensity: (2:02 @1) + (13:45 @2) + (1:55 @3) 4.13 km (4:17 / km) +21m 4:11 / km
ahr:145 max:157 shoes: Nike Air Zoom Pegasus 32

Running 3:51 intensity: (3:05 @1) + (46 @3) 0.8 km (4:48 / km)
ahr:117 max:135 shoes: Nike Air Zoom Pegasus 32

Monday Sep 24, 2018 #

8 AM

Running 30:01 intensity: (5:56 @1) + (21:18 @2) + (2:47 @3) 6.8 km (4:25 / km) +27m 4:20 / km
ahr:137 max:159 shoes: Nike Air Zoom Pegasus 32

Standard pb. Need to clean my HRM
3 PM

Running 1:00:00 intensity: (1:23 @1) + (3:13 @2) + (41:21 @3) + (14:03 @4) 16.03 km (3:45 / km) +114m 3:37 / km
ahr:159 max:171 shoes: Nike Air Zoom Pegasus 32

Steady 60 on the Yarra gravel track. Feeling really good, everything coming easy today, had to reign it in on the way out before a bit of a grim headwind on the return. Lovely in the sun with some tunes on.

Sunday Sep 23, 2018 #

Note

Another solid week, more controlled on the mileage, will ease down a touch this week before Aus champs.
11 AM

Running warm up/down 11:08 intensity: (5:53 @1) + (3:57 @2) + (1:18 @3) 2.0 km (5:34 / km) +74m 4:42 / km
ahr:128 max:158 shoes: Asics Fuji-Runnegade 2

Orienteering 35:12 intensity: (24 @1) + (3:42 @2) + (11:17 @3) + (19:42 @4) + (7 @5) 6.94 km (5:04 / km) +157m 4:33 / km
ahr:166 max:181 spiked:10/12c shoes: Asics Fuji-Runnegade 2

Springdallah event. Generally very good, picking nice lines and getting my head up but absolutely crapped out on one control, rushed the exit and made a 90 degree error. Stupid frustrating mistake, seemingly 1 control a course is ruining it, just can't seem to find a good rhythm at the minute. Some odd mapping and controls out of place but can't blame that.

Running warm up/down 4:36 intensity: (3:19 @1) + (58 @2) + (19 @3) 0.7 km (6:35 / km) +14m 5:59 / km
ahr:128 max:137 shoes: Nike Air Zoom Pegasus 32

2 PM

Orienteering 18:11 intensity: (5:05 @1) + (3:43 @2) + (7:58 @3) + (1:25 @4) 3.73 km (4:52 / km) +47m 4:35 / km
ahr:139 max:178 shoes: Nike Air Zoom Pegasus 32

Coaching schools sprint training.

Orienteering 9:37 intensity: (12 @1) + (21 @2) + (2:49 @3) + (6:07 @4) + (8 @5) 2.33 km (4:08 / km) +10m 4:02 / km
ahr:167 max:202 shoes: Nike Air Zoom Pegasus 32

Had a bash around the sprint simulation. Orienteered well, picking routes early which was good, nice confidence boost.

Saturday Sep 22, 2018 #

7 AM

Running warm up/down 13:39 intensity: (8:51 @1) + (2:51 @2) + (1:57 @3) 3.01 km (4:32 / km) +4m 4:30 / km
ahr:132 max:140 shoes: Nike Air Zoom Pegasus 32

Running tempo 36:00 intensity: (10 @1) + (5:05 @2) + (12:48 @3) + (17:57 @4) 9.87 km (3:39 / km) +13m 3:37 / km
ahr:163 max:175 shoes: Nike Air Zoom Pegasus 32

Relaxed tempo session on the gravel along the Yarra. 6x5mins(1), just wanting to sit on 3:30's which felt really cruisey, really forced myself not to tip under 3:25's. Good disciplined session, felt strong.

Running warm up/down 13:06 intensity: (20 @1) + (12:42 @2) + (4 @3) 3.07 km (4:16 / km) +11m 4:12 / km
ahr:148 max:154 shoes: Nike Air Zoom Pegasus 32

Friday Sep 21, 2018 #

4 PM

Running 37:19 intensity: (17:44 @1) + (19:35 @2) 8.14 km (4:35 / km) +35m 4:29 / km
ahr:138 max:148 shoes: Nike Air Zoom Pegasus 32

Easy, mostly kept it on soft stuff. HRM shit at the start again. Ate a bit more today and definitely felt better for it, think I've been undereating a bit.
C • No way! 6

Thursday Sep 20, 2018 #

8 AM

Running warm up/down 25:11 intensity: (2:20 @1) + (11:36 @2) + (4:39 @3) + (6:36 @4) 5.61 km (4:30 / km) +48m 4:19 / km
ahr:149 max:174 shoes: Nike Air Zoom Pegasus 32

AWOL hrm.

Running 34:48 intensity: (14 @1) + (11:56 @2) + (8:49 @3) + (13:49 @4) 7.53 km (4:37 / km) +446m 3:34 / km
ahr:159 max:177 shoes: Nike Air Zoom Pegasus 32

Quality hill session with Pat on Eaglemont. 4x80s, 6x60s, 6x40s, float down recoveries. Took a couple of reps to find a rhythm then felt nice and controlled throughout, good form. Need to really keep a hill or hard terrain session in each week to keep strong.
C • Session 2

Running warm up/down 15:26 intensity: (8:19 @1) + (4:50 @2) + (2:17 @3) 3.08 km (5:01 / km) +41m 4:42 / km
ahr:136 max:161 shoes: Nike Air Zoom Pegasus 32

3 PM

Running 17:23 intensity: (5:44 @1) + (9:42 @2) + (1:57 @3) 3.98 km (4:22 / km) +37m 4:11 / km
ahr:135 max:156 shoes: Nike Air Zoom Pegasus 32

Jog to Fairfield.

Orienteering 13:39 intensity: (6:26 @1) + (3:35 @2) + (3:38 @3) 2.71 km (5:02 / km) +26m 4:48 / km
ahr:116 max:148 shoes: Nike Air Zoom Pegasus 32

Hanging.

Orienteering 18:31 intensity: (10:21 @1) + (5:41 @2) + (2:29 @3) 3.38 km (5:29 / km) +18m 5:20 / km
ahr:125 max:154 shoes: Nike Air Zoom Pegasus 32

Shadowing and a bit of coaching at Fairfield.

Wednesday Sep 19, 2018 #

7 AM

Running 30:01 intensity: (14:40 @1) + (10:15 @2) + (5:06 @3) 6.61 km (4:32 / km) +24m 4:27 / km
ahr:134 max:149 shoes: Nike Air Zoom Pegasus 32

Easy pre breakfast, ticking along nicely.
4 PM

Running 58:02 intensity: (34:01 @1) + (23:28 @2) + (33 @4) 12.79 km (4:32 / km) +118m 4:20 / km
ahr:135 max:151 shoes: Nike Air Zoom Pegasus 32

Easy one to the pipe bridge and back, feeling a bit more with it.

Tuesday Sep 18, 2018 #

7 AM

Running 30:01 intensity: (10:27 @1) + (17:22 @2) + (2:12 @3) 6.69 km (4:29 / km) +91m 4:12 / km
ahr:137 max:153 shoes: Nike Air Zoom Pegasus 32

Easy 30 pre breakfast.
5 PM

Running 3:48 intensity: (1:22 @1) + (2:20 @2) + (6 @3) 0.8 km (4:47 / km) +26m 4:07 / km
ahr:135 max:146 shoes: Nike Air Zoom Pegasus 32

To station

Running warm up/down 30:48 intensity: (19:18 @1) + (8:13 @2) + (3:17 @3) 6.51 km (4:44 / km) +28m 4:38 / km
ahr:128 max:149 shoes: Nike Air Zoom Pegasus 32

Station -> track + WU

Running 32:59 intensity: (1:25 @1) + (5:51 @2) + (6:54 @3) + (14:55 @4) + (3:54 @5) 9.0 km (3:40 / km) +2m 3:40 / km
ahr:167 max:184 shoes: Nike Air Zoom Streak 5

Solo track session at Melb Uni. Max was doing long tempo efforts which I didn't fancy and the rest of the club were on the gravel so had the track to myself. Cold, wet and windy night made for a tough mental session but got through it well. 5x1km (200m jog), 5x400m(200m jog), 400m jog in between the two. Aim was to keep the k's comfortable and controlled which went well, fastest 2:59, slowest 3:02 so a nice consistency. Legs were a bit flat on the 4's but finished strongly which was nice. Good session ticked off.
Choco milk and Cole's muffin deal is becoming one hell of a carrot for the end of these sessions!

Running 22:05 intensity: (10:42 @1) + (8:34 @2) + (2:49 @3) 4.39 km (5:02 / km) +25m 4:53 / km
ahr:132 max:144 shoes: Nike Air Zoom Pegasus 32

WD + jog -> station.
8 PM

Running 4:09 intensity: (3:13 @1) + (13 @2) + (43 @3) 0.82 km (5:02 / km)
ahr:128 max:137 shoes: Nike Air Zoom Pegasus 32

Back from station

Monday Sep 17, 2018 #

4 PM

Running 1:13:49 intensity: (27:09 @1) + (32:56 @2) + (13:24 @3) + (20 @4) 15.13 km (4:53 / km) +389m 4:19 / km
ahr:135 max:169 shoes: Nike Air Zoom Pegasus 32

Easy one from the Jaffe's place in Tylden. Mainly dirt tracks and trails with a fair bit of bush whacking and terrainy bits. Got a bit lost but a nice enough evening, tights, thermal and jacket were needed though! Physically still tired but a bit more with it today.

Sunday Sep 16, 2018 #

10 AM

Running warm up/down 17:01 intensity: (2:59 @1) + (4:12 @2) + (4:13 @3) + (5:37 @4) 3.33 km (5:06 / km) +83m 4:32 / km
ahr:151 max:176 shoes: Inov-8 Oroc 280 v2

Not sure what's going on here.

Orienteering 1:33:18 intensity: (15 @1) + (9:53 @2) + (41:58 @3) + (41:12 @4) *** 17.08 km (5:28 / km) +412m 4:53 / km
ahr:164 max:178 spiked:17/21c shoes: Inov-8 Oroc 280 v2

Vic long champs - 3rd.
Just not really at the races today. Started alright through the control pick aside from a poor exit to 3. Ummed and ahhed a bit on the long leg but basically went straight but was physically getting nothing on the hills so lost time just on pace. A poor route on 10 and a few wobbly lines but generally alright through to 18 where I got to the control and overrran by 200m before turning back, stupid mistake to make. Then fine through to the finish. Technically not awful today, but still too many avoidable mistakes being made. Mentally felt pretty good and was prepared to keep trying to push throughout but think the last week caught up on me a bit. Legs were giving me nothing back and just felt tired from the go. Not too bothered as I'm more keen to keep the volume high to the Aus champs but frustrated to be so far back and to still be making avoidable mistakes. Terrain felt pretty alien leading to more caution but I think fatigue was the real reason for a poor run today. (+7:45 avoidable mistakes)

Running warm up/down 10:46 intensity: (8:32 @1) + (1:35 @2) + (39 @3) 2.03 km (5:18 / km) +31m 4:55 / km
ahr:126 max:143 shoes: Nike Air Zoom Pegasus 32

Saturday Sep 15, 2018 #

7 AM

Running tempo 9:48 intensity: (2:52 @1) + (5:20 @2) + (1:36 @3) 2.0 km (4:53 / km) +4m 4:51 / km
ahr:140 max:159 shoes: Nike Air Zoom Pegasus 32

Running 17:01 intensity: (16 @1) + (3 @2) + (1:53 @3) + (10:39 @4) + (4:10 @5) 5.25 km (3:15 / km) +53m 3:05 / km
ahr:175 max:183 shoes: Nike Air Zoom Streak 5

Studley Parkrun. Pretty fun course, lots of gravel and dirt trails with some horrible lumps/hairpins. Wet/windy didn't help either. Solo TT from the start, kinda wanted to use it as a marker for the start of my time here, perhaps not max effort but a good run out. Felt pretty good but hadn't memorised the course as well as I thought so there were a couple of hesitations. At the switch back the cone was hidden by people so ran 250m too far! Pretty annoying as it cost the CR (hit 5k in 16:17) but some good showings.

Running intervals 8:25 intensity: (18 @1) + (1:14 @2) + (1:31 @3) + (5:22 @4) 2.24 km (3:46 / km)
ahr:164 max:176 shoes: Nike Air Zoom Streak 5

Few reps after on the first loop. Focus on form.

Running warm up/down 27:20 intensity: (5:11 @1) + (21:06 @2) + (1:03 @3) 6.1 km (4:29 / km) +72m 4:14 / km
ahr:140 max:153 shoes: Nike Air Zoom Pegasus 32

Back, Sats died.
4 PM

Running 27:48 intensity: (4:20 @1) + (22:52 @2) + (36 @3) 6.31 km (4:24 / km) +36m 4:17 / km
ahr:140 max:153 shoes: Nike Air Zoom Pegasus 32

Easy on the river then back on the Boulevard to ease the legs out.

Friday Sep 14, 2018 #

8 AM

Running 31:00 intensity: (4:33 @1) + (25:29 @2) + (58 @3) 7.0 km (4:26 / km) +24m 4:21 / km
ahr:141 max:156 shoes: Nike Air Zoom Pegasus 32

Easy Yarra pre breakfast. That's all for today, will roll and stretch a lot ahead of the weekend.

Thursday Sep 13, 2018 #

10 AM

Running 42:14 intensity: (12:58 @1) + (25:30 @2) + (3:46 @3) 9.59 km (4:24 / km) +132m 4:07 / km
ahr:136 max:157 shoes: Nike Air Zoom Pegasus 32

Over to Office Works for some printing then headed up to Runners World but it was closed for no obvious reason so then a disappointed jog home. Warm out!
C • Runners world is closed bec... 3
3 PM

Running 1:44:18 intensity: (52:30 @1) + (43:27 @2) + (8:21 @3) 22.02 km (4:44 / km) +89m 4:39 / km
ahr:131 max:158 shoes: Nike Air Zoom Pegasus 32

Over to the Flats Park for a session I planned. Hanging took longer than expected and then the session was a bit of a disaster from my POV. Planned on an a2 map without realising then printed on a4 so it was tiny and too small to see really. Half the map wasn't usable bit didn't realise until I tried to hang and the rest was a bit average so felt a bit bad for the guys who turned up. Everyone seemed to kind of enjoy it though, just hopefully the next one will be better. Then collected and ran home.
C • Nightmare 3

Wednesday Sep 12, 2018 #

8 AM

Running 30:00 intensity: (2:01 @1) + (26:18 @2) + (1:34 @3) + (7 @4) 6.64 km (4:31 / km) +25m 4:26 / km
ahr:139 max:151 shoes: Nike Air Zoom Pegasus 32

Easy pre breakfast 30 on the river. Legs took a bit to get going but were fine after.
2 PM

Running 17:03 intensity: (5:48 @1) + (10:18 @2) + (57 @3) 3.89 km (4:23 / km) +28m 4:14 / km
ahr:135 max:149 shoes: Nike Air Zoom Pegasus 32

Jog to the Keys.
5 PM

Orienteering 36:50 intensity: (5:33 @1) + (9:31 @2) + (17:01 @3) + (4:45 @4) **** 5.83 km (6:19 / km) +116m 5:45 / km
ahr:151 max:177 spiked:30/35c shoes: Asics Fuji-Runnegade 2

Pretty cool training with the Keys on the gold mining terrain in Castlemaine. Ran it as a head to head relay/middle simulation mass start stuff which was really interesting for concentrating and identifying when potential errors would occur. Feeling good and orienteered well after the first couple of controls.

Tuesday Sep 11, 2018 #

9 AM

Running 20:00 [1] 4.0 km (5:00 / km) +10m 4:56 / km
shoes: Nike Air Zoom Pegasus 32

Various bits of running/coaching/shadowing at schools training.
5 PM

Running 3:46 intensity: (1:02 @1) + (2:24 @2) + (20 @3) 0.77 km (4:53 / km) +2m 4:48 / km
ahr:135 max:150 shoes: Nike Air Zoom Pegasus 32

To the station.

Running 32:24 intensity: (11:23 @1) + (15:49 @2) + (5:05 @3) + (7 @4) 6.85 km (4:44 / km) +41m 4:36 / km
ahr:137 max:166 shoes: Nike Air Zoom Pegasus 32

From Vic park to the track + warm up with an extension around some roadworks.

Running intervals 25:23 intensity: (10 @1) + (2:31 @2) + (3:18 @3) + (6:20 @4) + (13:04 @5) 7.19 km (3:32 / km) +1m 3:32 / km
ahr:175 max:188 shoes: Nike Air Zoom Streak 5

First track session at Melbourne Uni. With Max and Pat, 3x1600 then 2x800 all off of 90s. Moving surprisingly well, kept it pretty steady for the first couple of miles then had to kick on a little on the last to hold pace. Felt generally a little tired and didn't really have any spring on the 800s but that was expected a bit after the weekend. Looking forward to the track sessions and races coming up. Also good to see the HR getting up on reps, doesn't seem to happen other than on the track.
4:48, 4:47, 4:56, 2:25, 2:26

Running 25:59 intensity: (13:23 @1) + (11:04 @2) + (1:32 @3) 4.75 km (5:28 / km) +20m 5:21 / km
ahr:133 max:149 shoes: Nike Air Zoom Pegasus 32

WD and to central station with Pat.
8 PM

Running 4:05 intensity: (3:17 @1) + (35 @2) + (13 @3) 0.87 km (4:41 / km)
ahr:129 max:152 shoes: Nike Air Zoom Pegasus 32

Back from the station.

Monday Sep 10, 2018 #

5 PM

Running 1:21:08 intensity: (10:49 @1) + (1:08:14 @2) + (2:05 @3) 18.0 km (4:30 / km) +85m 4:24 / km
ahr:139 max:154 shoes: Nike Air Zoom Pegasus 32

Easy trundle on the Yarra. Coaching at a school all morning and the early start meant no pre breakfast, tomorrow will be the same. Feeling good though, no bad response from the body after the weekend.

Sunday Sep 9, 2018 #

Event: OY11 - Bush Ultralong - Stanthorpe - NOL 12
 
8 AM

Running warm up/down 8:46 intensity: (2:01 @1) + (5:21 @2) + (1:24 @3) 2.01 km (4:22 / km) +10m 4:16 / km
ahr:142 max:159 shoes: Inov-8 x-talon 225 (red)

Orienteering 2:11:41 intensity: (18 @1) + (9:40 @2) + (1:25:07 @3) + (36:36 @4) 26.69 km (4:56 / km) +253m 4:43 / km
ahr:162 max:175 spiked:49/59c shoes: Inov-8 x-talon 225 (red)

Aus ultra long champs. Solo from a minute or two in for the win. Steady pace throughout, never really felt I I was working very hard, just ticking along. Better technically than yesterday but got lazy on the second loop leading to some avoidable mistake, notably a big one on 33~. Need to religious on my compass, something to work on in the coming months. Nice to start racing off with 2 wins but need to be better technically. Good to see my fitness is there, never faded which was nice.

Running warm up/down 10:21 intensity: (4:31 @1) + (5:36 @2) + (14 @3) 2.02 km (5:07 / km) +11m 4:59 / km
ahr:135 max:148 shoes: Inov-8 x-talon 225 (red)

Saturday Sep 8, 2018 #

Event: OY10 - Wilmot's Waterholes, Applethorpe - Qld Middle Champs - NOL 11
 
2 PM

Running warm up/down 17:02 intensity: (57 @1) + (11:31 @2) + (4:34 @3) 3.75 km (4:33 / km) +35m 4:20 / km
ahr:147 max:163 shoes: Inov-8 x-talon 225 (red)

Orienteering 32:53 intensity: (17 @1) + (1:11 @2) + (7:50 @3) + (23:12 @4) + (23 @5) 6.14 km (5:21 / km) +64m 5:05 / km
ahr:167 max:183 spiked:12/18c shoes: Inov-8 x-talon 225 (red)

Queensland Middle champs (NOL) - 1st.
First experience of racing out here. Pretty small field so not a massive amount of pressure. Thought I'd settled well but overshooting over meant a little bit of panic so ran too hard in places. Generally pretty clean but scrappy, a number of slightly poor exits and overshoots/poor compass from AP's cost time, should have been sub 30. Fell and cut/bruised my leg a bit which I can put 1 mistake down. Did recognise mistakes quickly though and adjusted well yo the unfamiliar terrain. Settled well from 9 onwards, much more careful compass and holding better lines which produced much better results and felt strong physically. Nice to win but looking for a bit of a better technical performance tomorrow.

Running warm up/down 9:20 intensity: (46 @1) + (8:04 @2) + (30 @3) 2.02 km (4:38 / km) +11m 4:31 / km
ahr:145 max:156 shoes: Inov-8 x-talon 225 (red)

Friday Sep 7, 2018 #

7 AM

Running 30:00 intensity: (1:40 @1) + (24:12 @2) + (3:50 @3) + (18 @4) 6.81 km (4:24 / km) +26m 4:19 / km
ahr:146 max:168 shoes: Nike Air Zoom Pegasus 32

Easy 30 pre breakfast. HR still a smidge high. Easy day with flying to Queensland tonight.

Thursday Sep 6, 2018 #

7 AM

Running 29:59 intensity: (3:09 @1) + (25:12 @2) + (1:38 @3) 6.66 km (4:30 / km) +27m 4:25 / km
ahr:142 max:161 shoes: Nike Air Zoom Pegasus 32

Easy pre breakfast on the main trail. Some angry black birds around but otherwise pretty chilled.
C • Angry Black Birds 22
3 PM

Orienteering 17:38 intensity: (8:38 @1) + (7:37 @2) + (1:23 @3) 3.69 km (4:46 / km) +2m 4:46 / km
ahr:130 max:150 spiked:18/18c shoes: Nike Air Zoom Pegasus 32

Hanging

Running warm up/down 6:18 intensity: (6:02 @1) + (16 @3) 1.07 km (5:53 / km) +4m 5:46 / km
ahr:119 max:130 shoes: Nike Air Zoom Pegasus 32

Orienteering 20:52 intensity: (6:24 @1) + (2:09 @2) + (5:07 @3) + (7:12 @4) 3.97 km (5:15 / km) +13m 5:10 / km
ahr:150 max:177 shoes: Nike Air Zoom Pegasus 32

Sprintervals at La Trobe for my first planned session. Decent enough group out and everyone seemed to enjoy it which was good. Various techniques, little rusty but no problems, probably helped having planned them.

Orienteering 7:58 intensity: (11 @1) + (11 @2) + (1:02 @3) + (4:14 @4) + (2:20 @5) 2.14 km (3:43 / km) +3m 3:41 / km
ahr:172 max:186 spiked:9/10c shoes: Nike Air Zoom Pegasus 32

Short sprint course after that Aston planned. Much better and flowing well, alternating routes after mass starting to begin with then more head to head later. Legs a little tired towards the end.

Running warm up/down 7:28 intensity: (5:20 @1) + (1:28 @2) + (40 @3) 1.27 km (5:52 / km)
ahr:131 max:142 shoes: Nike Air Zoom Pegasus 32

Wednesday Sep 5, 2018 #

2 PM

Running 1:27:23 intensity: (4:33 @1) + (40:27 @2) + (40:14 @3) + (2:09 @4) 20.13 km (4:20 / km) +149m 4:11 / km
ahr:150 max:170 shoes: Nike Air Zoom Pegasus 32

Cruisey long run on the Yarra. Switched off and turned my watch to clock so was just rolling around. Maybe a little more effort than needed but was feeling good, long sleeve top was a mistake! Should probably force myself to keep these easier. Saw some big bats, that was cool. Ease down a bit now before the weekend's races.

Tuesday Sep 4, 2018 #

7 AM

Running 30:00 intensity: (1:55 @1) + (22:48 @2) + (5:17 @3) 6.95 km (4:19 / km) +27m 4:14 / km
ahr:149 max:164 shoes: Nike Air Zoom Pegasus 32

Easy PB on the Yarra. Bloody freezing, bit of frost around. HR a wee bit high.
5 PM

Running warm up/down 13:13 intensity: (1:11 @1) + (11:35 @2) + (27 @3) 3.05 km (4:20 / km) +4m 4:18 / km
ahr:141 max:156 shoes: Nike Air Zoom Pegasus 32

Running 32:00 intensity: (29 @1) + (1:25 @2) + (5:37 @3) + (21:41 @4) + (2:48 @5) 8.63 km (3:43 / km) +35m 3:38 / km
ahr:171 max:183 shoes: Nike Air Zoom Pegasus 32

Had planned on running with the uni club tonight but the bus never showed up so did a solo session on the Yarra main track instead. 10min tempo then a Mona fartlek. Lovely trail for it and felt strong throughout, looking forward to topping up a bit of top end speed in the coming months.

Running warm up/down 13:25 intensity: (10 @1) + (40 @2) + (11:53 @3) + (42 @4) 3.04 km (4:25 / km) +15m 4:19 / km
ahr:159 max:168 shoes: Nike Air Zoom Pegasus 32

Hadn't let myself quite recover!

Monday Sep 3, 2018 #

7 AM

Running 30:01 intensity: (2:03 @1) + (25:48 @2) + (2:10 @3) 6.8 km (4:25 / km) +26m 4:20 / km
ahr:147 max:162 shoes: Nike Air Zoom Pegasus 32

Easy out and back on the Yarra pre breakfast. Didn't trust myself to do a loop without getting lost! Shorts and t-shirt may have been optimistic...
3 PM

Running 59:21 intensity: (2:23 @1) + (10:01 @2) + (23:19 @3) + (23:38 @4) 16.0 km (3:43 / km) +125m 3:34 / km
ahr:160 max:175 shoes: Nike Air Zoom Pegasus 32

Steady 10 miles on the roads linking some of the suburbs. Nice afternoon but a few too many interchange stops really, will need to explore further. Feeling good though.

Sunday Sep 2, 2018 #

12 PM

Running warm up/down 9:43 intensity: (4:19 @1) + (2:41 @2) + (2:38 @3) + (5 @4) 1.78 km (5:28 / km) +69m 4:35 / km
ahr:136 max:169 shoes: Inov-8 Oroc 280 v2

Orienteering 41:44 intensity: (14:45 @1) + (16:39 @2) + (8:56 @3) + (1:24 @4) *** 6.16 km (6:47 / km) +302m 5:27 / km
ahr:140 max:168 spiked:13/19c shoes: Inov-8 Oroc 280 v2

Over on Mt. Alexander with the Jaffes and Keys. Legs felt quite beaten so just chilled around a middle course. Good to get some granite in before next weekend but made a few annoying errors. I reckon that was more from being tired though so some good kip should start making things feel normal again. Hectic first couple of days!

Saturday Sep 1, 2018 #

10 AM

Orienteering 29:07 intensity: (9:34 @1) + (12:10 @2) + (6:52 @3) + (21 @4) + (10 @5) ** 4.9 km (5:57 / km) +116m 5:19 / km
ahr:131 max:183 spiked:20/20c shoes: Inov-8 Oroc 280 v2

First day out in the bush helping on the women's training camp. Pretty cool terrain and felt I was getting in the swing pretty quickly, pretty damp and cold though! Up at 5 for the train though and felt pretty wiped in the evening.
12 PM

Orienteering 37:19 intensity: (29:54 @1) + (1:56 @2) + (5:29 @3) ** 4.72 km (7:54 / km) +74m 7:20 / km
ahr:114 max:148 spiked:10/10c shoes: Inov-8 Oroc 280 v2

Shadow

Orienteering 22:45 intensity: (9:31 @1) + (11:52 @2) + (1:22 @3) ** 3.53 km (6:27 / km) +72m 5:51 / km
ahr:131 max:151 spiked:5/6c shoes: Inov-8 Oroc 280 v2

Hanging
4 PM

Orienteering 29:10 intensity: (19:35 @1) + (8:18 @2) + (1:17 @3) * 3.77 km (7:44 / km) +61m 7:10 / km
ahr:128 max:152 spiked:10/11c shoes: Inov-8 Oroc 280 v2

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