Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: markg

In the 31 days ending May 31, 2017:

activity

time

miles

Running

9:59:43

69.31

(8:39)

111.55

(5:23)

2030

Orienteering

5:55:57

34.05

(10:27)

54.8

(6:30)

1235

39 /

45c

86%

Strength & Conditioning

10:00

Total

16:05:40

103.37

166.35

3265

39 /

45c

86%

averages - sleep:7.3

2:10

0:00

» now

Wednesday May 31, 2017 #

12 PM

Running 33:45 [3] 6.4 km (5:16 / km) +165m 4:40 / km
ahr:155 max:179 shoes: Asics DynaFlyte

Tuesday May 30, 2017 #

6 AM

Running 42:00 [3] 8.45 km (4:58 / km) +190m 4:28 / km
ahr:154 max:187 shoes: Asics DynaFlyte

Saturday May 27, 2017 #

11 AM

Orienteering race 35:09 [5] *** 6.8 km (5:10 / km) +155m 4:38 / km
spiked:13/16c shoes: Inov8 X-Claw 275

Proof of Bruce Ridge's international quality today with an elite Swede tempted to travel half-way around the world for an orange middle distance course. Yes, Metr-O was at Bruce Ridge today and the O1 was taken out by David Lingfors from OK Linne.

I had an okay race, felt really good physically, like I've found another gear, demonstrated by dropping only 10s to Marty on a 600m track leg. Unfortunately my paddock navigation let me down. I made a 2.5 min mistake at #6, really just from running too fast and not being cautious enough at the right times and wasn't smart about relocating. Had a few other small time losses. Finished about 30s down on David and 2s behind Marty, neither of whom had great runs either. Fun though and I'm feeling positive about my form.

Running 40:00 [2] 4.0 km (10:00 / km) +100m 8:53 / km
shoes: Inov8 X-Claw 275

After my run, I caught up with Ewan and Tom, who had a big blowout on their 2nd control, and helped them get back on track. Entertained myself by doing hill repeats as they, mostly, walked along. Includes warmup.

Friday May 26, 2017 #

12 PM

Running 49:00 [2] 7.2 km (6:48 / km) +140m 6:12 / km
ahr:123 max:162 slept:8.0 shoes: Asics DS Trainer 19

Run from work with Iaro and other colleague Kate. Bit chilly. Very slow. Tried to pick a less hilly route around the Pinnacle. Didn't do an awesome job at that :D

Wednesday May 24, 2017 #

12 PM

Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: Inov8 X-Claw 275

Orienteering race 38:17 [4] 6.3 km (6:05 / km) +200m 5:15 / km
slept:6.5 shoes: Inov8 X-Claw 275

Contributed to a successful WOD by attending the mid-week event at Mt Ainslie North. Was working from home today and it's hard not to justify a lunch break to go orienteering 400m from home. Wasn't terribly focused unfortunately. Had a similar aim to the event at Campbell Park, straight and clean. Mucked it up a little on long diagonal uphill #2, then completely ballsed up another diagonal uphill leg #4, ending up on a featureless slope above the control. Got grumpy instead of relocating properly but found it after 5min. Was better after that until #8, which was in the wrong place, losing another 4.5min ...

Saw an unusually large number of unusually panicked roos and I doubt it was the mid-week orienteering crew who were scaring them. Poor roos (there's a cull on at the moment).

Tuesday May 23, 2017 #

12 PM

Running 26:30 [3] 5.1 km (5:12 / km) +110m 4:41 / km
ahr:151 max:185 slept:6.0 shoes: Asics DynaFlyte

Mental health run around the Pinnacles at lunch. Nice day, nice easy pace.

Sunday May 21, 2017 #

8 AM

Orienteering 2:10:00 [3] 15.0 km (8:40 / km) +300m 7:53 / km
shoes: Inov8 X-Claw 275

More field checking for the Jim Sawkins Classic. More trouble on the kids courses and difficulty with lots of thick new green ... The open spur gully parts may not be the most technical or challenging orienteering but running through them is a delight, enjoyed the first 2 hours of this very much (4 hours all up).

Edit: forgot to mention that I saw 4 wombats, which is 400% more live wild wombats than I've seen before, ever. They have a cute habit of running into their dens and stopping with the butts sticking out.

Saturday May 20, 2017 #

11 AM

Running warm up/down 20:00 [3] 3.0 km (6:40 / km) +40m 6:15 / km
shoes: Inov8 X-Claw 275

Orienteering race 29:23 [5] *** 6.3 km (4:40 / km) +100m 4:19 / km
ahr:176 max:189 spiked:15/15c shoes: Inov8 X-Claw 275

Metr-O at Campbell Park. Goal was to minimise additional distance (ie., keeping tight to intended line) and to heavily simplify to maximise running speed. Did pretty well, except #5 where I had trouble convincing myself that my compass was really pointing in the right direction, and #7 where I lazily contoured wide of the line to avoid 2 contours and then got my direction a little wrong at the end. Fun course: you really had to change mind-set for the sprint-like section at the end after all the long open legs.

Wednesday May 17, 2017 #

12 PM

Orienteering 33:08 [5] *** 5.4 km (6:08 / km) +180m 5:16 / km
ahr:167 max:182 spiked:11/14c shoes: Inov8 X-Claw 275

Mid-week O at Aranda Bushlands. Cruised around but tried to keep it steady up the hills. The hills felt really hard. Was a bit sloppy around the circle on 3-4 controls, just being a bit too cruisey mentally. Felt really wiped out the rest of the afternoon at work.

Monday May 15, 2017 #

1 PM

Running 54:30 [4] 11.7 km (4:39 / km) +240m 4:13 / km
ahr:150 max:179 slept:9.5 shoes: Asics DynaFlyte

First lunch time run from new work digs at Hawker, a commute over to 2B10 for some coffee beans. A little bit further than expected but quite nice running via the Pinnacles, Mt Painter and Aranda bushlands.

Sunday May 14, 2017 #

8 PM

Strength & Conditioning 10:00 [3]

Leg raises, split squats and achilles. Trying to be good.

Saturday May 13, 2017 #

9 AM

Orienteering 1:30:00 [3] 15.0 km (6:00 / km) +300m 5:27 / km
shoes: Inov8 X-Claw 275

Control checking for the event I'm setting at Ratall Ck, lot's of stop and start, of course, particularly as map changes were having a significant effect on the blue and green courses and I was trying to work out suitable courses that don't require +50% taping. Nice running in places, thicker than mapped in some others. Missing some termite mounds (surprise!) and native cherry trees (actually a surprise). Time is just running time, was actually out there for ~3 hours.

Friday May 12, 2017 #

11 AM

Running (Recovery) 53:00 [2] 10.1 km (5:15 / km) +50m 5:07 / km
shoes: Asics DS Trainer 19

Very easy lap of Lake Ginninderra with my Ukrainian-Irish friend Iar O'Slav from work.

Thursday May 11, 2017 #

6 AM

Running warm up/down 21:00 [3] 3.6 km (5:50 / km) +40m 5:32 / km
shoes: Asics DynaFlyte

Running intervals 27:00 [5] 6.3 km (4:17 / km)
shoes: Asics DynaFlyte

4 x 4/3 doing laps of the Hackett playing fields. First time running there and may not do it again as there were lots of annoying dogs. I aborted my first interval attempt after broadsiding a spaniel and few laps later some other mutt gave chase and coped a foot in the muzzle for succeeding (not deliberately - it just ran too close!).

Intervals were okay ... didn't feel fast or springy in the legs but my pace was about where I thought it would be for the first such training in many months (3:48, 3:38, 3:41, 3:38). Felt a bit vomitous on the last one but HR didn't go above 175 on any of them - probably just poor contact on the HR monitor in the cold.

Running warm up/down 4:00 [3] 0.8 km (5:00 / km) +20m 4:27 / km
shoes: Asics DynaFlyte

Tuesday May 9, 2017 #

1 PM

Running 29:00 [3] 6.0 km (4:50 / km) +120m 4:24 / km
ahr:163 max:176 shoes: Asics DS Trainer 19

Sunday May 7, 2017 #

12 PM

Running long 1:47:00 [5] 20.1 km (5:19 / km) +570m 4:40 / km
ahr:160 max:182 slept:6.0 shoes: Asics DynaFlyte

Long run around Black Mountain with Nick. Meandering anti-clockwise run around, up and over. Nick headed home at 70min and I did most of another ascent and back via ALJ. Awesome weather. HR seemed a bit high but didn't have enough sleep last night.

Friday May 5, 2017 #

8 AM

Running 23:18 [3] 4.8 km (4:51 / km) +95m 4:25 / km
ahr:161 max:179 shoes: Asics DynaFlyte

Dropped car off for a service in Braddon and ran to work ... at home.

1 PM

Running 19:40 [3] 4.6 km (4:17 / km) +40m 4:06 / km
shoes: Asics DynaFlyte

Steady effort back to pick up the car. Did a couple of minutes under 4min/km but it was mostly downhill so pretty cruisey.

Tuesday May 2, 2017 #

6 AM

Running 40:00 [3] 7.9 km (5:04 / km) +110m 4:44 / km
ahr:145 max:161 slept:8.0 shoes: Asics DS Trainer 19

Easyish loop on Mt Ainslie

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