Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: markg

In the 30 days ending Jun 30, 2014:

activity

time

miles

Running

5:59:47

46.79

(7:41)

75.3

(4:47)

1034

Orienteering

5:00:20

18.52

(16:13)

29.8

(10:05)

977

53 /

59c

89%

Strength & Conditioning

25:00

Total

11:25:07

65.31

105.1

2011

53 /

59c

89%

averages - sleep:6.5

2:23

0:00

» now

Sunday Jun 29, 2014 #

5 PM

Running intervals 28:11 [3] 6.5 km (4:20 / km) +60m 4:09 / km
shoes: Nike Free 3.0 v3

Relaxed run just aiming to get out for a bit, do some running, and enjoy life. Went up to the reservoir, did a good warm-up, 6 short nearly full-on sprints with a fair bit of rest, and then a tempo-ish bit back home to finish. Nice.

Friday Jun 27, 2014 #

4 PM

Running 41:00 [3] 7.9 km (5:11 / km) +100m 4:53 / km
shoes: Nike Free 3.0 v3

Run from work to Toowong, then bus to Chapel Hill, then a run up the hill.

Wednesday Jun 25, 2014 #

5 PM

Running tempo (Commute) 57:00 [5] 12.5 km (4:34 / km) +190m 4:14 / km
ahr:164 max:179 shoes: New Balance M870 BY3

Run home from work. Solid but not too hard.

PTE 4.8

Sunday Jun 22, 2014 #

9 AM

Running warm up/down 20:00 [2] 3.0 km (6:40 / km) +50m 6:09 / km
shoes: Inov8 X-Talon 212 Amber/Silver

10 AM

Orienteering race 1:21:50 [5] **** 8.6 km (9:31 / km) +270m 8:13 / km
ahr:166 max:179 spiked:22/24c shoes: Inov8 X-Talon 212 Amber/Silver

Badge event at Paperbark Flats. A slow, physical course. My legs were pretty tired after 2hrs in the terrain yesterday so I never really got up to top speed but got around ok as I should, having visited all the controls! Thankfully it wasn't just a procession as I approached many of the controls from a different side to yesterday. I did lose 2min on the depression in the thicket and 1min on #17 because I had too much confidence and didn't do enough map reading.

PTE 5.0

Saturday Jun 21, 2014 #

7 AM

Orienteering 2:23:00 [2] 11.0 km (13:00 / km) +350m 11:13 / km
ahr:136 max:174 spiked:31/35c shoes: Inov8 X-Talon 212 Amber/Silver

Checking control sites at Paperbark Flats for the badge event. About 1:45 running time.

PTE 2.3

Thursday Jun 19, 2014 #

4 PM

Running 29:20 [3] 6.5 km (4:31 / km) +60m 4:19 / km
shoes: Nike Free 3.0 v3

Work to school. Legs feeling a bit heavy but moved a long ok.

Wednesday Jun 18, 2014 #

6 PM

Running tempo 37:18 [5] 9.1 km (4:06 / km) +150m 3:47 / km
ahr:164 max:182 shoes: New Balance M870 BY3

About 7km tempo round the 'burbs. Was really pleased with the pace and feel of this. I've been feeling down about how patchy my training has been since Easter but I think my fitness is slowly improving.

PTE 4.6

Tuesday Jun 17, 2014 #

Note

Just coughing now

Monday Jun 16, 2014 #

Note

Coughing and snotty

Sunday Jun 15, 2014 #

Note
(sick)

Sore throat

Thursday Jun 12, 2014 #

9 PM

Strength & Conditioning 10:00 [3]

Squats and some achilles then got distracted by work and didn't finish ...

Wednesday Jun 11, 2014 #

8 AM

Running (Commute) 33:00 [3] 6.6 km (5:00 / km) +120m 4:35 / km
shoes: New Balance M870 BY3

4 PM

Running tempo (Commute) 27:28 [3] 6.6 km (4:10 / km) +60m 3:59 / km
shoes: New Balance M870 BY3

Left the car in Toowong for a service and ran to and from work, cruisey on the way in and progressively faster on the way home.

Monday Jun 9, 2014 #

Note

Tweaked a back/shoulder muscle picking up a big pan. I guess I need to look after those muscles better ...

Sunday Jun 8, 2014 #

10 AM

Running warm up/down 8:00 [2] 1.6 km (5:00 / km)
ahr:151 max:179 shoes: New Balance M870 BY3

Orienteering race 1:15:30 [5] **** 10.2 km (7:24 / km) +357m 6:18 / km
ahr:164 max:180 shoes: VJ Sticky

OY at Cotswold. I started this badly losing 2min at #1, 1.30 at #2 and then another 1min at #5 and 30s at #6 but settled after that and felt like I was hitting things okay. I didn't feel very strong up the hills or fast however, and lost some chunks of time to Mark Nemeth that I can't explain except by assuming that he was running faster. I think in those first few legs I just needed to be a little more cautious to start and ensure I'm orienteering properly - I was just trying to run too fast and not paying enough attention.

PTE 5.0

Having looked at my routes, I got way offline on two of the long legs, the first somewhat by accident but the second deliberately. On reflection, straighter more aggressive routes would have been better.

C • 8 3

Saturday Jun 7, 2014 #

4 PM

Running 49:00 [3] 8.5 km (5:46 / km) +184m 5:12 / km
ahr:147 max:176 shoes: VJ Sticky

Ran out to the top of Gap Ck near Bielby Rd planning to do a corridor exercise but a) it was getting dark and b) it was too thick for the narrowness of corridor I had to work with, I couldn't stay in the corridor while avoiding impenetrable green, so I bailed out to a nice piece of single track and ran home again. I don't think I'll bother with that again unless I can find a more runnable part of the map.

PTE 3.3

Thursday Jun 5, 2014 #

Note
slept:6.5 (rest day)

Last night was my third late night in a row doing work.

Wednesday Jun 4, 2014 #

4 PM

Running tempo 29:30 [3] 6.5 km (4:32 / km) +60m 4:20 / km
shoes: New Balance M870 BY3

Work to school. Had planned to do some sprints along the way but this plan was scuttled by complaints from my guts which were trying to digest a late second lunch and I opted for a steady pace instead.

Sunday Jun 1, 2014 #

8 PM

Strength & Conditioning 15:00 [3]

Same

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