Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: acejase

In the 31 days ending Mar 31, 2016:

	activity	#	time	miles		km		+m
	Running	18	18:13:06	141.4	(7:44)	227.56	(4:48)	1563
	Cycling	20	11:28:10	149.91	(4:35)	241.25	(2:51)	2250
	Stretching & Exercises	20	6:05:00
	Orienteering	4	4:20:19	23.09	(11:16)	37.16	(7:00)	868
	Total	60	40:06:35	314.4		505.98		4681
	[1-5]	40	33:48:09
averages - weight:77.1kg

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Thursday Mar 31, 2016 #

10 AM

Note

Cathy the Physio appt. She said my ankle and knee joints are very stable and look ok. Problem is neural/nervey. Got a bunch of nerve stretches (think of it as "flossing" your nerves Cathy said). Also Cathy advised running often helps rather than hinders so go ahead.

12 PM

Running warm up/down 13:45 3.01 km (4:34 / km)
ahr:143 max:163 shoes: Lunar Racer3.2 Yellow

So with Cathy's advice went to Reid. Longish warm up with nerve weirdness in calf and foot.

Running intervals 17:53 4.07 km (4:24 / km)
ahr:158 max:171 shoes: Lunar Racer3.2 Yellow

2 * (3min, 2min, 1min) with 1min rests after a bit of conjecture amongst the boys. My times not that flash but felt like keeping up closer to Jacob and Sam than usual. Pretty constant monitoring of foot/calf which seemed to get better as run went on like yesterday.

Running warm up/down 16:35 3.05 km (5:27 / km) +2m 5:26 / km
ahr:139 max:147 shoes: Lunar Racer3.2 Yellow

Some of the others did another set but I thought I shouldn't push it so warmed down with Sam who is doing Buffalo Skyrun (or whatever its called) in a week and a half.

9 PM

Stretching & Exercises 25:00 [0]

Nerve flossing. ;)

Wednesday Mar 30, 2016 #

4 PM

Running 36:35 [2] 7.54 km (4:51 / km) +108m 4:32 / km
shoes: Nike Vomero10

Run during ballet to test injuries. Very tentative but could run without getting worse. Very nervy pain in calf and didn't want to turn left (if that makes sense!). Possibly got better as run went on but that could be over analysis.
Forgot HRM.

10 PM

Stretching & Exercises 20:00 [0]

Tuesday Mar 29, 2016 #

8 AM

Cycling 37:38 13.72 km (2:45 / km) +87m 2:40 / km
ahr:104 max:125 shoes: Trek Domane 4.3

Riding seemed ok. RITW.

6 PM

Cycling 40:45 13.52 km (3:01 / km) +137m 2:52 / km
ahr:94 max:118 weight:77.1kg shoes: Trek Domane 4.3

Roll home.

10 PM

Note
(injured)

Back to normal exercises. Cant do crab walk.

Stretching & Exercises 25:00 [0]

Monday Mar 28, 2016 #

Note
(injured)

Still limping but felt a bit better after heaps of icing and anti inflams. Also taping Cathy did probably helping.

Sunday Mar 27, 2016 #

9 AM

Orienteering warm up/down 11:56 1.79 km (6:41 / km) +58m 5:45 / km
ahr:127 max:148 shoes: Innov-8 X-Talon 212

Run to start. Great to see so much chatter amongst the punters along the track.

Orienteering race 37:36 4.78 km (7:52 / km) +109m 7:03 / km
ahr:150 max:167 (injured) shoes: Innov-8 X-Talon 212

Easter Day 2. Started steady trying not to go too hard to early. Was careful to 1st with a few direction changes but got it well in the end if slowly. Strong up the hill to the 3rd and saw Mounty coming out of it who'd started 2 mins before me but the in and out meant he was out of sight. Next leg was long along the spur and down which unfortunately I stuffed up coming down 1 gully system too early. Lost 2mins Plus and saw Jock leaving it who'd started 2 mins after me.
Next few recovered and running fast trying to re-catch Jock but unfortunately on way down long spur to 7 rolled ankle. I couldn't stamp it out in 30s which was bad sign. Endorphins kicked in and tried to jog but then had lot of pain up outside of leg to just below knee - real nerve pain. Tried to jog it out but was struggling and started worrying about marathon in a few weeks. Also thought at best I was going to be able to jog/limp rest of course not race so decided to walk home. Long walk and by the time I got back to finish I was pretty limpy with pain below knee so seemed like I'd made right call. Certainly walking downhill was no good. Cathy very kindly had a look and taped up below knee as well as recommending icing. Bugger.

C • Bugger bugger bugger! 3

Saturday Mar 26, 2016 #

9 AM

Orienteering warm up/down 12:35 1.76 km (7:08 / km) +133m 5:11 / km
ahr:131 max:155 weight:77.2kg shoes: Innov-8 X-Talon 212

V steep jog to the start. Thought I was running late so ran whole way. Got there 10mins early. Nice views but.

Orienteering race 58:24 8.36 km (6:59 / km) +248m 6:05 / km
ahr:162 max:171 shoes: Innov-8 X-Talon 212

Easter Day 1, M40, Isaacs Ridge. Wanted to start strongly and focussed on map. First one was long down and across leg through paddocks which ran straight and did well. Wasn't expecting so much in paddocks but most of early part was in the open. I ran pretty hard early and over cooked it a bit so by mid way the fatigued brain was getting scrappy navigationally. Thats the way it was for the rest of the course with just holding it together and some scrappiness. Having said that there was a few controls where I was able to think 'its behind that rock' and it was. Bruce A caught me 6 mins(!) just as we hit the final two track legs and he had Jock with him (caught me 2mins). Bruce was running in another gear to me so just tried to hang on to the finish. He was a cut above everyone else too winning the day with Jock 2nd. Mounty got me by 3s, I was 4th and Hoggster 40s behind me and Jonno a few further mins back. Although thats all just what I think as results crashed not long after I looked. Physically tough course and importantly orienteered a lot better than earlier this year.

Orienteering warm up/down 6:11 0.89 km (6:57 / km) +3m 6:51 / km
ahr:122 max:130 shoes: Innov-8 X-Talon 212

V short cool down before commentary.

Friday Mar 25, 2016 #

Note
weight:77.1kg

Thursday Mar 24, 2016 #

12 PM

Running warm up/down 8:12 1.63 km (5:02 / km)
ahr:127 max:139 weight:76.7kg shoes: Nike LunartempoV2

Bit late so warm up just round th ovals.

Running intervals 23:57 5.09 km (4:42 / km)
ahr:156 max:172 shoes: Nike LunartempoV2

12*1min on 1min off with Industry boys. Cooler for first time in ages and felt pretty smooth and kept form. Good session. Popped a little on 2nd last but Minto cheering us all on for the last meant finished strong. Big group today.

Running warm up/down 9:13 1.92 km (4:49 / km) +2m 4:47 / km
ahr:147 max:152 shoes: Nike LunartempoV2

Cool down with Jacob and Alan.

10 PM

Stretching & Exercises 25:00 [0]

Wednesday Mar 23, 2016 #

8 AM

Running 56:48 10.72 km (5:18 / km) +175m 4:54 / km
ahr:135 max:151 weight:76.4kg shoes: Nike Vomero10

Run in to work. Legs stiff and tired round hip flexors. Beautiful crisp morning with light fog. Lovely.

12 PM

Note

Froggas sprint finish at Sri Chimnoy Fun Run last week. Impressive:

And he wins!!!!

C • awesome! 3

2 PM

Cycling 34:06 11.86 km (2:52 / km) +146m 2:43 / km
ahr:108 max:124 shoes: Trek Domane 4.3

RHFW to get to school pick up in time.

Tuesday Mar 22, 2016 #

9 AM

Cycling 31:42 11.96 km (2:39 / km) +107m 2:32 / km
ahr:105 max:129 shoes: Trek Domane 4.3

Frisky ride in thanks to 2 large coffees.

5 PM

Running tempo 1:08:35 15.5 km (4:26 / km) +80m 4:19 / km
ahr:149 max:166 weight:77.6kg shoes: Nike LunartempoV2

2 *20min tempo efforts (4min ks) along last 10k of marathon course. Felt really good - legs were stiff and tired from weekend but felt comfortable at pace and in control. Felt strong. Good training.

9 PM

Stretching & Exercises 10:00 [0]

Monday Mar 21, 2016 #

9 AM

Cycling 32:44 11.85 km (2:46 / km) +109m 2:39 / km
ahr:100 max:121 shoes: Trek Domane 4.3

RITW. When did it get cold? I blame Blair.

6 PM

Cycling 36:33 12.68 km (2:53 / km) +134m 2:44 / km
ahr:96 max:120 shoes: Trek Domane 4.3

RHFW. Less cold.

Sunday Mar 20, 2016 #

4 PM

Running 32:50 6.14 km (5:21 / km) +90m 4:59 / km
ahr:126 max:141 weight:78.1kg shoes: Nike Vomero10

Tired recovery run round concrete path loop. Weary legs. Going out to dinner and left run too late which was all a blessing in disguise as kept me from walking.

9 PM

Stretching & Exercises 20:00 [0]

Saturday Mar 19, 2016 #

8 AM

Running long 2:54:06 36.2 km (4:49 / km) +160m 4:42 / km
ahr:138 max:159 shoes: Nike Vomero10

Long run with Kathie Dent. Started at treasury building and did first 4k or so of marathon course up round Parli House. Then onto lap of LakeBG as per last week except starting with East basin rather than West. Did a little extra than last week as went down into Weston Park i.e. part of the marathon course. Much more comfortable running this week with temperature probably around 15 degrees lower. Made everything easier and in fact a bit of an eye opener about the impact of heat. Ramped the speed up a bit over last 4 or so k with 4min30ks or so. Made 35k as per goal which I think would be longest ever training run.

Friday Mar 18, 2016 #

Note
weight:77.7kg

Bailed on riding to work for first time in long time due to during down rain.

10 PM

Stretching & Exercises 15:00 [0]

Thursday Mar 17, 2016 #

12 PM

Running warm up/down 13:38 2.88 km (4:44 / km) +4m 4:42 / km
ahr:135 max:143 weight:77.1kg shoes: LunarRacer 3.1 Sky Blue

Running intervals 21:01 4.82 km (4:22 / km) +1m 4:21 / km
ahr:158 max:170 shoes: LunarRacer 3.1 Sky Blue

7* full lappers (2mins) with 1min rest at Reid. Struggled somewhat and dropped off a bit on last two intervals. Will be glad to get to doing some training when not a bit weary from training.

Running warm up/down 9:08 1.55 km (5:52 / km)
ahr:133 max:137 shoes: LunarRacer 3.1 Sky Blue

Wednesday Mar 16, 2016 #

8 AM

Running 53:36 10.69 km (5:01 / km) +176m 4:38 / km
ahr:136 max:150 shoes: Nike Vomero10

Run into work. Bit stiff from weekends exertions. Annoyingly the old socks I wore and thought were OK started to give me a blister through the hole in them which was bleeding by time I finished. Chucked socks out at work.

10 PM

Stretching & Exercises 10:00 [0]

Tuesday Mar 15, 2016 #

9 AM

Cycling 30:25 12.01 km (2:32 / km) +108m 2:25 / km
ahr:99 max:123 shoes: Trek Domane 4.3

RITW.

6 PM

Cycling 37:02 13.5 km (2:45 / km) +126m 2:37 / km
ahr:97 max:123 shoes: Trek Domane 4.3

RHFW

10 PM

Stretching & Exercises 20:00 [0]

Monday Mar 14, 2016 #

7 AM

Running warm up/down 18:45 3.51 km (5:20 / km) +18m 5:12 / km
ahr:125 max:139 shoes: Nike Vomero10

Longer warm up with Grant. Tonnes of people out with the balloons flying low to touch the lake as part of the balloon festival. Heaps of kayakers and canoeists on the lake too.

Running race 37:28 9.9 km (3:47 / km) +49m 3:42 / km
ahr:163 max:169 shoes: Nike LunartempoV2

Sri Chimnoy 10k race from Acton Ferry Terminal along the bike path to just short of Barrenjoey Drive before turning round and back. Started out feeling pretty good with Constable Frogga by my side. Little surprised by this as he usually gaps me in the opening surge from the start. Ran together as we reeled in a few of the early sprinters. Particularly glad to pass the young Turley girl at about 1.5k - is she all of 11 or 12? By the turn around GB was a few metres ahead of me but I was quicker in 'transition' (GB had a drink) and was then just ahead. Was feeling good so strode out a little and thought GB might drop off but he stayed behind me and then floated past in the lead in to the Black Mtn Peninsula 'hill'. I didn't go with him as feared blowing up. Started gaining on Griffith University guy who was looking ragged and GB had passed. I was suffering by now though and the 9th k was slow as lost focus and dropped the speed a bit, especially getting past a few pedestrians. Finished the last k reasonably but GB and Griffith Uni guy had an epic sprint to put some time into me. GB won the sprint and probably beat me by 30s or so. Time 1s slower than when did this race in October which given Saturdays 30k run was pretty reasonable. Tried my lunar tempos done up tight to counter the slight sloppiness they can have but had pain and pins and needles in heel from about 5k as a result. Not a good plan. Pancakes were good and at least GB looked shattered from the effort of beating me! ;)

C • Nice one 2

Running warm up/down 8:19 1.21 km (6:53 / km) +3m 6:47 / km
ahr:119 max:122 shoes: Nike LunartempoV2

Jog along to Commonwealth Ave Bridge with Grant.

10 PM

Stretching & Exercises 20:00 [0]

Sunday Mar 13, 2016 #

3 PM

Running 19:21 3.6 km (5:23 / km) +79m 4:51 / km
ahr:130 max:148 shoes: BRIGHT Orange Pegasus

Blobby run round Aranda to shake out legs from yesterday and before 10k tomorrow. Felt a bit stiff legged but moved along ok.

Saturday Mar 12, 2016 #

9 AM

Running long 2:21:51 30.07 km (4:43 / km) +123m 4:37 / km
ahr:146 max:156 weight:76.9kg shoes: Nike Vomero10

Lap of the entire Lake BG basin with Kathie Dent. Ran the bike path the whole way except for near Yarralumla where we ran up Cotter Rd and along marathon course until it came back down to the lake at Weston Pk. Pretty cruisy pace and not too warm although we were planning where there were taps to stop at from Kingston onwards. Felt comfortable the whole way which was good.

9 PM

Stretching & Exercises 15:00 [0]

Friday Mar 11, 2016 #

8 AM

Cycling 31:13 11.77 km (2:39 / km) +109m 2:32 / km
ahr:102 max:126 shoes: Trek Domane 4.3

RITW in the rain. And wasn't it nice!

5 PM

Cycling 40:32 13.45 km (3:01 / km) +130m 2:52 / km
ahr:92 max:117

RHFW in soaking wet cycling clothes. Not nice. Smelly too.

10 PM

Stretching & Exercises 20:00 [0]

Thursday Mar 10, 2016 #

12 PM

Running 8:54 1.77 km (5:01 / km) +13m 4:50 / km
ahr:132 max:141 weight:77.2kg shoes: LunarRacer3

Humid warm up.

Running intervals 23:21 4.87 km (4:48 / km) +3m 4:47 / km
ahr:150 max:173 shoes: LunarRacer3

Industry ints. 5*1min on/off, 3min rest, 5* 1min on/off. A few of us doing these ints which we combined the efforts with Marty and Ken who were doing 2 lots of 10mins at 3.10pace. My form and pace better than last week. Felt better to the end and looking at splits faster.

Running 13:57 2.8 km (4:59 / km)
ahr:143 max:150 shoes: LunarRacer3

Warm down with Marty and Josh Torley who turned up. Plenty of Aths talk about who would make marathon team for Rio.

C • mara team 2

Wednesday Mar 9, 2016 #

8 AM

Running 57:50 11.02 km (5:15 / km) +174m 4:52 / km
ahr:131 max:144 weight:76kg shoes: Nike Vomero10

Run into work. Bit stiff in the legs from last nights effort -only 12 hours since finished that run so fair enough. Got a cheer from someone flying the other way in a group on a bike maybe BB? Actually probably felt best on whole run in last few k.

C • it was me.. 2

2 PM

Cycling 31:41 11.88 km (2:40 / km) +141m 2:31 / km
ahr:107 max:129 shoes: Trek Domane 4.3

Home for school pick up. A bit hot!!!

10 PM

Stretching & Exercises 15:00 [0]

Tuesday Mar 8, 2016 #

9 AM

Cycling 30:08 11.82 km (2:33 / km) +111m 2:26 / km
ahr:102 max:129 weight:77.7kg shoes: Trek Domane 4.3

Commute in to work. Nice.

5 PM

Running warm up/down 12:24 2.61 km (4:45 / km) +22m 4:33 / km
ahr:134 max:148 shoes: Nike LunartempoV2

Warm up not really necessary seeing it was somewhere in the low 30s. A hot up?

Running 40:02 10.02 km (4:00 / km) +33m 3:56 / km
ahr:160 max:169 shoes: Nike LunartempoV2

Wanted to give this session a try - tempo effort on last 10k of Canberra Marathon course. It starts close to my work and wanted to get a feel for the ups and downs of last 10k. Pretty hot arvo which I was feeling by the last few k. Kept the solid tempo although a little harder over the last few k. Bit down and back out of Weston Pk wasn't as bad as I remembered it i.e. it was flat with a few bumps rather than down and back up. Mostly ran on the road until not long before the Yacht Club when traffic got too bad and hit the bike path/foot path. Good session.

Running warm up/down 9:50 1.95 km (5:03 / km) +16m 4:51 / km
ahr:143 max:150 shoes: Nike LunartempoV2

Cool down part 1 was edge of the lake and to the bus stop outside Albert Hall. Pity the poor folks on the bus near me - luckily it wasn't packed.

Running warm up/down 5:48 1.0 km (5:49 / km) +5m 5:40 / km
ahr:127 max:137 shoes: Nike LunartempoV2

Cool down part 2 was from Calvary Hospital bus stop to home. Worked quite well.

11 PM

Stretching & Exercises 10:00 [0]

Monday Mar 7, 2016 #

9 AM

Cycling 35:53 13.65 km (2:38 / km) +148m 2:30 / km
ahr:102 max:127 weight:77.6kg shoes: Trek Domane 4.3

Longer commute via Yarralumla newsagency which didn't have the newspapers I wanted anyway.

6 PM

Cycling 38:16 13.52 km (2:50 / km) +124m 2:42 / km
ahr:98 max:123 shoes: Trek Domane 4.3

Home again.

10 PM

Stretching & Exercises 10:00 [0]

Sunday Mar 6, 2016 #

9 AM

Orienteering warm up/down 13:45 2.13 km (6:27 / km) +3m 6:25 / km
ahr:117 max:135 shoes: Innov-8 X-Talon 212

Warming up on narrow track to and from start.

Orienteering race 55:33 6.13 km (9:03 / km) +199m 7:48 / km
ahr:149 max:166 weight:78kg shoes: Innov-8 X-Talon 212

ACT Middle Champs at Honeysuckle. better focussed at start but wasn't up to the task on the 1st control and dropped in region of 6 minutes. Argh! Saw Marty coming in as I finally found it and kicked into gear for a few controls including passing Fatrat (who had already passed me). From there it was a repeated pattern of starting to orienteer ok, run fast, make mistake, re-focus and start again. Enjoyed being out there and did hit a few controls ok amongst all the poor orienteering which was better than yesterday.

Orienteering warm up/down 7:16 1.22 km (5:57 / km) +4m 5:51 / km
ahr:122 max:145 shoes: Innov-8 X-Talon 212

9 PM

Stretching & Exercises 30:00 [0]

Course 1 MIDDLE - Splits

Saturday Mar 5, 2016 #

Stretching & Exercises 10:00 [0]

9 AM

Cycling 16:19 3.06 km (5:20 / km) +35m 5:03 / km
ahr:107 max:132 shoes: Trek Domane 4.3

Ride over to CIT with A&Z for ACT Sprint Champs.

Orienteering warm up/down 11:36 2.01 km (5:47 / km) +15m 5:34 / km
ahr:114 max:138 shoes: Nike Lunartempo

Prancing round in the heat trying to get focussed for orienteering.

Orienteering race 22:17 4.37 km (5:06 / km) +53m 4:48 / km
ahr:159 max:171 shoes: Nike Lunartempo

ACT Sprint Champs at Bruce CIT. Overshot the 1st by a fair way and then did a massive 180 to no 2. From there I ran angry and made a lot of mistakes. Just wasn't focussed and maybe if I'd got into it in the first few controls it would've been ok but instead stuffed them completely.

Orienteering warm up/down 13:25 2.42 km (5:32 / km) +28m 5:14 / km
ahr:135 max:163 shoes: Nike Lunartempo

Cool down around the start area while I did my shift.

Orienteering 9:45 1.3 km (7:30 / km) +15m 7:06 / km
ahr:118 max:145 weight:76.6kg shoes: Nike Lunartempo

Collecting controls. Still got lost.

12 PM

Cycling 38:25 7.41 km (5:11 / km) +27m 5:06 / km
ahr:82 max:112 shoes: Trek Domane 4.3

Fun ride from O to Black Mtn Peninsula with A&Z. Hot!

Course 1 SPRINT - Splits

Friday Mar 4, 2016 #

Stretching & Exercises 25:00 [0]

8 AM

Cycling 30:45 11.86 km (2:36 / km) +110m 2:29 / km
ahr:107 max:139 weight:76.9kg shoes: Trek Domane 4.3

Roll in to work through the puddles of last nights storm.

5 PM

Cycling 38:28 13.52 km (2:51 / km) +125m 2:43 / km
ahr:97 max:122 shoes: Trek Domane 4.3

Slow home.

Thursday Mar 3, 2016 #

12 PM

Running warm up/down 14:43 3.22 km (4:34 / km) +6m 4:32 / km
ahr:160 max:188 weight:77.2kg shoes: Nike Lunartempo

Very hot warm up to Intervals.

Running intervals 21:16 4.66 km (4:34 / km) +3m 4:33 / km
ahr:165 max:186 shoes: Nike Lunartempo

Hardly anyone at Industry ints due to heat. Simon and Peter also started early due to work commitment. Did 10* half rappers with Craig. We did them with Marty who was doing 10 full laps continuous effort so we jogged over to the other side and joined him again while he did his other half lap. Felt pretty lactic from the start today so a bit slow. Very hot. HRM spike in the middle so HR innfo wrong.

Running warm up/down 11:00 2.16 km (5:06 / km) +3m 5:04 / km
ahr:147 max:157 shoes: Nike Lunartempo

Jog round ovals and then back to car with Marty.

Wednesday Mar 2, 2016 #

8 AM

Running 57:13 11.07 km (5:10 / km) +175m 4:47 / km
ahr:133 max:146 weight:76.6kg shoes: Nike Vomero10

Run into work. Feeling much better than last week which has been great. Another cracking Canberra morning.

10 PM

Stretching & Exercises 20:00 [0]

Tuesday Mar 1, 2016 #

9 AM

Cycling 30:38 11.83 km (2:35 / km) +107m 2:29 / km
ahr:99 max:121 weight:77.2kg shoes: Trek Domane 4.3

Work.

5 PM

Cycling 44:57 16.38 km (2:45 / km) +131m 2:38 / km
ahr:116 max:163 shoes: Trek Domane 4.3

From work to XC at LakeG.

Running warm up/down 5:47 0.87 km (6:40 / km) +2m 6:37 / km
ahr:111 max:131 shoes: Nike LunartempoV2

Sort of warm up but mostly circle work around Flying Fox helping A&Z on Flying Fox. Race was at LakeG with BA and I both running while kids played - a milestone!

Running 18:13 5.01 km (3:38 / km) +35m 3:31 / km
ahr:166 max:173 shoes: Nike LunartempoV2

XC at Lake G. Course was from Macdermott Place playground over bridge and onto a lap of Peninsula then back again beside Ginninderra Drive. Thought I'd go out hard and see how long I could hang on. First 400m or so was side by side with Simeopav (can't remember his name but Simeopav is his starve username) till I realised he was gonna keep going at 3min20ks and I was not! From then on I was on my own. First 3k was solid 3min30s and felt strong but like I was pushing on the edge. I was pushed over the edge by the small, slightly windy hill up to Ginninderra Dve. Kept good form and worked as hard as I could rest of way home but did 3min45s for last 2 k to miss the sub 18min by fair way and be 2secs quicker than park run on Saturday. Was spent at the finish.

Running warm up/down 11:12 1.44 km (7:46 / km) +6m 7:36 / km
ahr:118 max:126 shoes: Nike LunartempoV2

Brief chat with Simeopav then short jog centred around Flying Fox with BA as warm down.

10 PM

Stretching & Exercises 20:00 [0]

My addiction to 'Trawlermen' on SBS is over. This was the last episode of the 'fly on the wall' documentary about trawlers who go out to see in the UK for a week or so at a time. Every episode there was a 'learner' who went out for the first time and was basically sea sick the entire time. Gold.

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