Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AK

In the 31 days ending Aug 31, 2015:

activity

time

miles

Walk/Jog

10:48:00

49.26

(13:09)

79.27

(8:10)

Orienteering Stuff

7:30:00

Rogaine

5:59:23

24.51

(14:40)

39.44

(9:07)

Walk

5:45:00

21.44

(16:06)

34.5

(10:00)

Orienteering

5:38:44

24.77

(13:40)

39.87

(8:30)

31 /

37c

83%

Jog

4:06:50

27.37

(9:01)

44.05

(5:36)

Run

1:55:15

13.36

(8:38)

21.5

(5:22)

Conditioning

1:03:00

Orienteering Training

42:30

3.6

(11:49)

5.79

(7:20)

14 /

16c

87%

Total

43:28:42

164.3

264.42

45 /

53c

84%

5:59

0:00

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Monday Aug 31, 2015 #

6 AM

Walk (Commute) 45:00 [3] 4.5 km (10:00 / km)
shoes: New Balance

Clear blue sky, moon setting in the pre-dwan sky, and 5C. Not sure I'll warm up today!

5 PM

Walk/Jog (Commute) 28:00 [3] 5.0 km (5:36 / km)
shoes: New Balance

Absolutely nothing in the legs today. Stopped and walked a couple of times.

Sunday Aug 30, 2015 #

10 AM

Orienteering race (Pymton) 1:31:35 [4] *** 12.8 km (7:09 / km)
spiked:17/20c shoes: ASIC Gel Innovate

Course 1. 8.9kms. Covered a fair amount of extra distance, some intentional, some not.
Small mistake at 2, contoured around from 4 to 5 which added plenty of distance. 8 was too low in the gully but like quite a few of the controls you could see them in the open so no damage done. Overshot 12 as looked at wrong control description and headed for gully before backtracking to foot of cliff. Enjoyed 13/14/15 with some different vegetation and route choice. Then came 18. A minor 15 min error as I just couldn't make the map fit on a short leg. Eventually found control but still not sure it was in the right place as it appeared one gully over in a parallel set of rocks.
Still, was a great morning for being out for a run.

Saturday Aug 29, 2015 #

10 AM

Walk/Jog (Umpiring) 1:20:00 [3] 7.9 km (10:08 / km)
shoes: New Balance

I'm used to a little abuse etc, but from a bunch of yr 9 kids I expect better from them and the school. Mind you when the coach is the worst aggitator its not hard to see where the students get it from.

Friday Aug 28, 2015 #

Conditioning (usual) 13:00 [3]

Been back at doing more core but the lower back is not happy with that decision.

6 AM

Jog (Commute) 29:20 [3] 5.2 km (5:38 / km)
shoes: New Balance

Tired but legs ok after yesterdays run.

Thursday Aug 27, 2015 #

Conditioning (usual) 15:00 [3]

6 AM

Jog (Commute) 32:00 [3] 5.5 km (5:49 / km)
shoes: New Balance

Went to the central markets because I'm out of bananas but they wouldn't serve me at 6.25am because they weren't ready.
Still really tired.

5 PM

Jog (Commute) 53:10 [3] 10.25 km (5:11 / km)
shoes: New Balance

Started as a moderate run home but kept going up the Parade to Glynburn then along to Greenhill before coming back down. First run over 10kms in a while and pulled up ok! No real pace to talk of but will start building on that.
Looks like all courses and 95% of the logistics sorted for Merridee North Badge event next weekend.

7 PM

Walk (Commute) 30:00 [3] 3.0 km (10:00 / km)

Had to leg it across town to dinner and back.

Wednesday Aug 26, 2015 #

Conditioning (usuual) 15:00 [3]

6 AM

Jog (Commute) 30:00 [3] 4.5 km (6:40 / km)
shoes: New Balance

Windy night equals average sleep and average effort this morning.

Tuesday Aug 25, 2015 #

Walk/Jog (Short Commute x 2) 30:00 [3] 5.0 km (6:00 / km)
shoes: New Balance

Last Tuesday of school football so maybe, just maybe I start dusting off the bike and get back to riding on a Tuesday. What a novel idea!

5 PM

Jog (Commute) 30:00 [3] 5.0 km (6:00 / km)
shoes: New Balance

Couldn't have been less enthusiastic pushing into the wind and barely turned the legs over.

Monday Aug 24, 2015 #

6 AM

Walk (Commute) 45:00 [3] 4.5 km (10:00 / km)
shoes: New Balance

Windy!

Sunday Aug 23, 2015 #

Orienteering (Keithcot Farm) 28:45 [4] 4.55 km (6:19 / km)
shoes: New Balance

Ran course 1AC for fun as part of the Club Relays which the Arrows were running.
A bit hesitant in the school and a touch off on one of the bush controls but otherwise an enjoyable run.
Lots of setting up and packing down too.

Saturday Aug 22, 2015 #

2 PM

Walk/Jog (Umpiring) 1:35:00 [3] 9.5 km (10:00 / km)
shoes: New Balance

Naz turned up with 18 and were more interested in playing the man then getting the footy. Can't remember having ever awarded so many downfield kicks for late hits.
One kids suffered a broken ankle, and a couple of other injuries and a send off saw them finish with 14 players on the field and still having enough energy for late hits and abuse. Pretty disappointed to end the season having to deal with that rubbish.

Thursday Aug 20, 2015 #

6 AM

Walk (Commute) 45:00 [3] 4.5 km (10:00 / km)
shoes: New Balance

Think i may need new runners.
Anyway, it was 18C at 6am!

6 PM

Jog (Commute) 35:00 [3] 6.5 km (5:23 / km)
shoes: New Balance

Long day. Waddled home is about the best description. Had to stop and put on raincoat which sapped the last of my enthusiasm.

Wednesday Aug 19, 2015 #

Walk/Jog (Commutex2) 40:00 [3] 6.0 km (6:40 / km)
shoes: New Balance

11 AM

Orienteering Training (Lucky Hit North) 42:30 [4] *** 5.79 km (7:20 / km)
spiked:14/16c shoes: Mudclaw

Snuck out for a spot of mid-week O. Hadn't been on this part of the map before and it was really fun. Fast running in the sparse pines on the west side, then a hunt amongst the pits of the old goldmining land on the east side.
Smashed thru the first half quickly before struggling to find the buried controls on the east. The mapping was from 1985 and was pretty good and apparently used for Easter or Nats? relays that year.
be a good place for some arrows training if there's a spare w/e before Nats.

Tuesday Aug 18, 2015 #

Walk/Jog (Commute x2) 45:00 [3] 6.0 km (7:30 / km)
shoes: New Balance

Usual Tuesday taxi routine.

Monday Aug 17, 2015 #

6 AM

Walk (Commute) 45:00 [3] 4.5 km (10:00 / km)
shoes: New Balance

Quick walk in on the mildest morn in months

5 PM

Jog (Commute) 37:20 [3] 7.1 km (5:15 / km)
shoes: New Balance

Run home w/ Don. Usual work frustrations make the trip go quickly!

Sunday Aug 16, 2015 #

Event: Kuitpo Forest Enter on the Day Scatter Event

10 AM

Orienteering (Kuipto Scatter) 59:52 [4] 7.13 km (8:24 / km)
shoes: Mudclaw

Went back out in the daylight and found it considerably easier although the thickets are thick and controls "between" thickets was an arbitrary point. Decided to get 30 controls, ended up with 31 as there was one right at the finish that I didn't calculate!

Saturday Aug 15, 2015 #

2 PM

Walk/Jog (Umpiring) 1:00:00 [3] 9.5 km (6:19 / km)
shoes: Mudclaw

Pembroke v Adel High. Middle was boggy but rest of field good so should have been more enjoyable than it was. AH played their intercol midweek and this was their last game for the year so they got a little loose which wasn't much fun to control.

7 PM

Orienteering (Kuitpo Night Champs) 1:31:36 [4] 6.89 km (13:18 / km)
shoes: Mudclaw

Not quite sure how to describe this. Firstly I find night nav hard and didn't wear glasses as my reading glasses aren't suitable. Not sure light is that great either. Anyway, started out reasonably well until I wandered around a shallow gullt looking for 5, then took wrong minor parallel track to 7 so turned wandered around for a while until I managed to sort out where I was. Then came the controls hidden in the thickets that the less i comment on these the better. Ended up walking alot because the slippery underfooting just made it impossible to risk running. I finished so that was the main thing I guess?

C • You won all the splits in y... 2

Friday Aug 14, 2015 #

9 AM

Orienteering Stuff (Merridee) 2:00:00 [3]
shoes: Innov8 Roclite 380

Second day of checking control sites. Was nice to just be out walking and enjoying the day.

Thursday Aug 13, 2015 #

Event: SA Night Champs

10 AM

Orienteering Stuff (North Merridee) 4:30:00 [3]
shoes: Innov8 Roclite 380

Heading up early to Merridee to check control sites for the upcoming badge event. Peter K had set out tags a couple of weeks ago. Drove in on the Bri-Glen Springs Rd which was a little slippery but the new car only ended up dirty and handled the road fine. What does concern me is 50+ cars using the road in 3 weeks time if the rain keeps falling.
Anyway, knocked off 43 of the 51 controls. Only 1 was in a wrong spot, and 1 site was a little dangerous perched on top a 4m cliff!
Weather was excellent for wandering around one of my favourite parts of the world. Kind of shame when it was over although i probably could have kept going and done the whole course checking as I was that far south on the map it would have been easy enough but i wanted to stretch this over 2 days!
Dinner at The Black Sheep awaits!

Tuesday Aug 11, 2015 #

Walk/Jog (Commutex2) 40:00 [3] 5.0 km (8:00 / km)
shoes: ASIC Gel Innovate

Yesterday morn there was none of the regulars outside the methodone clinic - this morn they were back and milling around awaiting opening hours to commence. It's a dilemma seeing it within 200m of a school as there's an out of sight, out of mind mentality when it comes to mental health or drug related issues. The morning crowd always seems harmless and more interested in keeping to themselves - have never seen anyone hassled or pressured which is reassuring as plenty of young (and not so young) nurses walk past in the dark on the way to Wakefield.
Arvo was in the drizzle on way back. Not inspired or inspiringly!

Monday Aug 10, 2015 #

6 AM

Walk (Commute) 45:00 [3] 4.5 km (10:00 / km)
shoes: ASIC Gel Innovate

Quick walk in breezy cool conditions after a rubbish sleep due to the wind smashing the doors all night. Think a lunch time nap is in order.

5 PM

Run (Commute) 45:00 [3] 8.0 km (5:38 / km)
shoes: New Balance

Run home with Don. Really battled which seems to be more common place of late.
We had a debrief of Friday nights activities and agreed that this guy Damo could well have been the loosest guy we've ever encountered!
Then we attempted to solve the problems of the new system implementation which is sliding further past due date with very little hope of actually getting something workable.
100m from front door it rained. Heavily.

Sunday Aug 9, 2015 #

10 AM

Orienteering race (Moon Rocks OY) 1:06:56 [4] *** 8.5 km (7:52 / km)
spiked:14/17c shoes: Mudclaw

Early start to get set up as it was a WA event. No run in the legs at any stage. Started off fine but didn't climb the spur enough at 3 and hunted around in the wrong rock cluster for a bit.
Clean until drifted a bit low on 8 which looked funny on the gps.
Rest was good until 16. Came thru between rocks, looked where I thought it should be and didn't see it. So went to next rock - nothing. Then ran around like a headless chicken to go back to first place looked a bit harder to see it tucked away. Grrrrr. My fault as control was in right spot, just wasn't expecting it so tucked away. Will looked at my gps download, looked at me, looked again and shook his head.Cost me 5 mins, which when i lost to Tyson by 7 seconds kind of hurts.
Anyway, legs were still dead at the end which was frustrating because I should have done sub an hour without mistakes and probs closer to 50mins if I could have run.
Then learned lots about the computing system which was a little mind boggling!

Saturday Aug 8, 2015 #

2 PM

Walk/Jog (Umpiring) 1:10:00 [4] 9.0 km (7:47 / km)
shoes: Mudclaw

Had a late one Friday night was a little below my best health wise, and wasn't overly excited to be dodging mud piles in what was really low quality game of footy.

Friday Aug 7, 2015 #

6 AM

Run (Commute) 32:00 [3] 6.0 km (5:20 / km)
shoes: New Balance

Just a stroll this morn but conditions were best they have been for a while.

Thursday Aug 6, 2015 #

Conditioning (Usual) 10:00 [3]

Well I say usual but haven't done much of it lately as my cute little muffin top would be proof of...

6 AM

Walk (Commute) 45:00 [3] 4.5 km (10:00 / km)
shoes: New Balance

It drizzled most of the way in this morn. Ugh.

5 PM

Run (Commute) 38:15 [3] 7.5 km (5:06 / km)

Don and I spent the best part of the run home having a serious b_itch about the 9-5 issues. Sometimes you just gotta let off steam rather then it ending in a jail term.

Wednesday Aug 5, 2015 #

Walk/Jog (Umpire Training) 1:00:00 [4] 7.5 km (8:00 / km)
shoes: ASIC Gel Innovate

Lots of interval training as well as a couple of moderate runs. Had plenty in the legs today which was a nice surprise but I have been taking it mostly easy since the rogaine.

Conditioning (usual) 10:00 [3]

Tuesday Aug 4, 2015 #

6 AM

Walk (Commutex2) 45:00 [3] 4.5 km (10:00 / km)
shoes: ASIC Gel Innovate

Quick walk as it said 6C but felt colder. And then back in the arvo.

Monday Aug 3, 2015 #

Orienteering Stuff (Schools Champs) 1:00:00 [2]

Helped set up start where I was on all day, then collected controls and helped pack up.
Legs were a bit heavy from yesterday but otherwise felt ok.

Sunday Aug 2, 2015 #

11 AM

Rogaine race (Kuipto Forest) 5:59:23 [4] 39.44 km (9:07 / km)
shoes: New Balance

6hr with Zara. Think we paced ourselves pretty well as wasn't shattered at the end, nor suffered any cramps. Think better pre-race approach was useful.
Conditions were great temperature wise for running but the occasional slippery track and soggy/boggy areas along with the slippery logs in the pine section made for slow goings at times.
Only one mistake/wobble when I made a bad decision to leave pack and then nav'ed poorly to the next control trying to make up time.
Think overall we were pretty efficient as only 60pts off second but travelled 5kms less. With a bit of luck or maybe going a bit harder we could have got there as we dropped a 90 pointer that was within grasp if we hadn't lost the 10mins earlier.
Overall was lots of fun although didn't really have to think too much about the nav.
Made it back with a whole 37seconds to spare!

Saturday Aug 1, 2015 #

2 PM

Walk/Jog (Umpiring) 1:40:00 [3] 8.87 km (11:16 / km)
shoes: Mudclaw

Reasonable game in the wet conditions. Didn't have to cover too much ground although had to be careful around the cricket pitch area that was very slippery. managed to stay on my feet all game until the last minute when I changed direction and proceeded to slide on my b um whilst running backwards for a good 10 metres - most undignified. I didn't however miss awarding a mark at the same time!

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