Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: acejase

In the 7 days ending Jun 1, 2014:

activity	#	time	miles		km		+m
Orienteering	1	2:38:40	9.45	(16:47)	15.21	(10:26)	763
Cycling	2	2:12:00
Running	3	1:51:04	13.54	(8:12)	21.8	(5:06)	256
swimming	1	10:00
Total	7	6:51:44	23.0		37.01		1019
[1-5]	7	6:46:43

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Sunday Jun 1, 2014 #

10 AM

Orienteering warm up/down 5:00 [1] 1.0 km (5:00 / km)
shoes: Innov-8 X-Talon 212

Orienteering race 2:33:40 14.21 km (10:49 / km) +763m 8:31 / km
ahr:136 max:155 shoes: Innov-8 X-Talon 212

Jim Sawkins Handicap at new map Isaacs Ridge. I knew the area from John Harding runs and figured it would be steep, rocky and rugged. 12k course and cold and damp, the pelting rain easing off when we arrived. First few k was steep but included large section in paddocks. unfortunately one of the paddock control was in the wrong spot on the wrong ditch - must've been an error with master map. It was too obvious a point to get it wrong placing it. Luckily I looked the 100m down the hill from control site to see flag.
After the end of the clearing it was mostly wet, rocks, logs, pine trees and one large hillside which we criss crossed and went up and down.
I was solid with almost no mistakes other than the 2nd last when I was bang on line but interpreted some eroded area as the track below. It wasnt but I probably only lost 1min.
Last 5k was spent run-walking keeping going well but running at old man pace. Pleased with navigation and enjoyable effort in hard conditions. Didnt see the results but I heard Craney had a whale of a time and beat me by an hour!

Saturday May 31, 2014 #

1 PM

Running warm up/down 10:00 [1] 2.0 km (5:00 / km)
shoes: Salomon Sense Mantra Blue

Running race 39:02 8.78 km (4:27 / km) +165m 4:04 / km
ahr:159 max:167 shoes: Salomon Sense Mantra Blue

XC out at Callum Brae. 9k with loop run in reverse order to "usual" so long uphill section in back half but easy downhill finish to the loop. 2 laps. Decided to be solid but not flog myself with Jim Sawkins Handicap tomorrow which is pretty much what I did. XC runs a bit sparse for punters these days so didn't see anyone much after first few k and wouldve been 6th or so.

Running warm up/down 4:48 0.76 km (6:18 / km) +13m 5:49 / km
ahr:132 max:138 shoes: Saucony Kinavara3

Thursday May 29, 2014 #

2 PM

Running intervals 41:09 7.47 km (5:30 / km) +60m 5:18 / km
ahr:136 max:172 shoes: Saucony Kinavara3

FOllowing a hot tip from Constable Frogga I bought some Saucony Kinavaras out at DFO Fyshwick for $40! I'm a bit late on the stampede (think Miss Jones, Rob, Frogga and maybe GrantM beat me to it) but they had my size left. Love a bargain running shoe purchase so headed out for 5*1k through UC and finish on Aranda Ovals. I was pretty slow but shoes were good. Ankle felt wary but ok - good enough to take me off the injured list. It was a bizarre ankle injury - hurt like hell when I did it and agony for a few mins but then pretty good. Dunno.

C • $40?? 2

Wednesday May 28, 2014 #

1 PM

Running 16:05 [1] 2.78 km (5:47 / km) +18m 5:36 / km
(injured) shoes: Nike Pegasus29 Green & Grey

Test run of ankle round the flats of Deakin. Seems ok. Anti-inflam post-run chaser.

6 PM

swimming 10:00 [1]

At the pool mucking round with A&Z and got a very short lap-swim at end. Very short but long by my standards of swimming.

Tuesday May 27, 2014 #

8 AM

Cycling 1:06:00 [1]
(injured) shoes: Trek Domane 4.3

Super commuting. Horrendous ride home - probable PW. Dark, pelting down rain and head wind most of the way. I was starting to get real cold by the time I got home but had to put it aside when walked into tail-end of 40min Abby tantrum. Did get long shower after she was in bed though in great shower head ensuite with renos nearing the end.

Monday May 26, 2014 #

8 AM

Cycling 1:06:00 [1]
(injured) shoes: Trek Domane 4.3

Ankle swolen but not too bad. OK to ride but not ok to basketball. took some anti-inflams.

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