Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: markg

In the 31 days ending Jul 31, 2017:

activity	#	time	miles		km		+m
Running	7	5:17:05	38.34	(8:16)	61.7	(5:08)	1305
Orienteering	3	2:29:50	16.09	(9:19)	25.9	(5:47)	775
Total	8	7:46:55	54.43	(8:35)	87.6	(5:20)	2080

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Sunday Jul 30, 2017 #

10 AM

Running long 1:55:00 [4] 22.4 km (5:08 / km) +540m 4:35 / km
ahr:158 max:179 shoes: Asics DynaFlyte

Hills of Cooleman ridge long run. A lap and ascent of Narrabundah Hill, out along the top of the Cooleman Ridge to Mt Arawang, back via the Centenary Trail and another ascent of Narrabundah Hill for good measure.

Legs were feeling smashed half way in and left itb/knee was a bit bothersome but eased up as it went along.

I tried to find the bmx track on Narrabundah Hill that was around when I was at primary school but there's no trace of it any more.

Friday Jul 28, 2017 #

1 PM

Running 45:00 [4] 9.6 km (4:41 / km) +170m 4:18 / km
shoes: Asics DynaFlyte

Steady 45min around the Pinnacles.

Wednesday Jul 26, 2017 #

1 PM

Orienteering 36:54 [4] 6.7 km (5:30 / km) +190m 4:49 / km
ahr:166 max:179 shoes: Inov8 X-Claw 275

Lunch time orienteering at West Stromlo AKA Arachnicopia. Usual lunchtime challenges such as misplaced controls and dodgy descriptions but in the end I lost more time simply by orienteering badly.

Got to drive past the house on the way back to work: the garage door was being installed.

Tuesday Jul 25, 2017 #

5 PM

Running 24:30 [3] 5.3 km (4:37 / km) +100m 4:13 / km
shoes: Asics DynaFlyte

Quick dash around Narrabundah Hill after work in the fading light after sunset.

Monday Jul 24, 2017 #

Note
(rest day)

Sore calves

Sunday Jul 23, 2017 #

10 AM

Running warm up/down 18:00 [2] 2.9 km (6:12 / km)
shoes: Inov8 X-Claw 275

Felt pretty stiff and sore in the calves and quads from yesterday's return to running.

Orienteering race 1:08:56 [5] *** 11.7 km (5:54 / km) +310m 5:12 / km
ahr:173 max:187 shoes: Inov8 X-Claw 275

ACT League at Kowen. Possibly the last time there before it's all logged :( Steady start but then mistakes in the circle on the long leg and then a parallel error 3 controls later allowed the Hoggster to pass me. We then had a good head-to-head race through nearly the entire remainder of the course, trading the lead several times but neither of us able to make it stick, until Hoggster lost a few seconds on the 3rd last and I surged to take advantage getting a small break, and holding it till the finish. It wasn't enough though and the Hoggster took the win by 50s. Great fun.

Saturday Jul 22, 2017 #

11 AM

Running 59:20 [4] 12.0 km (4:57 / km) +375m 4:17 / km
ahr:166 max:194 shoes: Asics DynaFlyte

Steady run from home up Mt Stromlo to the trig via fire trails and back. Felt reasonably strong but tight from lack of running and tired in the second half and some of my hip flexors got quite sore. Cold foggy morning but timed it just right and the sun started to come through after 15min and I missed hanging out the washing.

Saturday Jul 8, 2017 #

1 PM

Running 40:15 [3] 7.0 km (5:45 / km) +120m 5:18 / km
ahr:159 max:177 shoes: Asics DS Trainer 19

Easy lap of Narrabundah Hill with dad from current home AKA mum and dads. Latest advice on completion of our house is 6 weeks or mid August. Definitely hoping that estimate is correct. As nice as it is to have the move out of Hackett done and to stay with mum and dad for a bit, we're really looking forward to moving in to our own place.

This finishes another bad week for running. Not sure things will improve next week as the family and I are in Queenstown for skiing. It's been a couple of years since I've skied and I'm hoping I'm not too rusty.

Saturday Jul 1, 2017 #

11 AM

Orienteering 44:00 [3] 7.5 km (5:52 / km) +275m 4:57 / km
shoes: Inov8 X-Claw 275

Metro at Ainslie North. Went along because I thought a nice run around the bush in the sun would make everything better. I was wrong. There were some red courses today but from my experience it seemed like the setter tried to make it hard by picking dodgy control sites and putting controls in the wrong place. I completely lost my sense of humour on a bingoish 30cm termite mound that was misplaced and ran home.

Running warm up/down 15:00 [3] 2.5 km (6:00 / km)
shoes: Inov8 X-Claw 275

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