Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: acejase

In the 7 days ending Sep 27, 2015:

activity

time

miles

Orienteering

2:46:11

13.42

(12:23)

21.6

(7:42)

293

Running

2:02:29

16.15

(7:35)

26.0

(4:43)

156

Cycling

1:11:00

Stretching & Exercises

55:00

Total

6:54:40

29.57

47.59

449

[1-5]

5:59:08

averages - weight:77.3kg

1:33

0:00

» now

Sunday Sep 27, 2015 #

Note
weight:76.7kg

11 AM

Orienteering warm up/down 12:14 1.66 km (7:22 / km) +21m 6:56 / km
ahr:119 max:138 shoes: Innov-8 X-Talon 212

Run to start with Prosseri. Australian Middle Distance Champs on area formerly known as Slaty Creek.

Orienteering race 1:05:09 7.82 km (8:20 / km) +100m 7:50 / km
ahr:153 max:168 shoes: Innov-8 X-Talon 212

Australian Middle Distance Champs M21E, Slaty Creek. What a debacle. Doubt I could make many more navigational mistakes. No 1 I had trouble understanding the detail in the circle but in the end was on the wrong line. No 2 must've been right on it, didn't see it, ran away, came back and found it as Darren Southwell was leaving who started 2 mins behind me. It all got worse after that with hardly a leg error free. I think in hindsight I was rushing out of controls with no exit direction and not much of a plan either and the area and course was far too difficult to get away with that. Ridiculous really that with so little practice of orienteering this year I expect to be able to nail everything in an area like that but still shouldn't have been that bad! Obviously I was well down in results but Impressed with Hoggsters run.

12 PM

Orienteering warm up/down 5:43 0.69 km (8:14 / km) +6m 7:53 / km
ahr:117 max:131 shoes: Innov-8 X-Talon 212

Warm down jog with Zoe.

Saturday Sep 26, 2015 #

Note
weight:77.2kg

3 PM

Orienteering warm up/down 10:12 1.51 km (6:45 / km) +3m 6:41 / km
ahr:127 max:141 shoes: Innov-8 X-Talon 212

Prancing warm up at Victorian Middle Champs. My terrain running was admired by Liggo. I'm sure he wasn't being sarcastic.

Orienteering race 55:00 7.86 km (7:00 / km) +140m 6:25 / km
ahr:164 max:172 shoes: Innov-8 X-Talon 212

Vic Middle CHamps M21E. Mega gold mining area Crescwick Diggings. Went conservative 1st control and a bit scratchy so got a surprise to catch 2mins on Mark Gregson at 2nd control. Shep caught us at 3rd and I hung on for a while, till about the 10th. Tried to regain control when they dropped me which I did mostly until I navigated beautifully from control 13 to 15. Bugger. I only realised as I passed Simon Upphill on the leg and was thinking Simon must've blown it when Simon said "Did you go to 14?" Dough! Had a moment deciding whether to DNF as it was quite a long leg but went back and got 14. Finished off ok trying to orienteer well, losing 20s on 2nd last control when didn't see it. Annoyed with major mistake but enjoyed it a lot, especially being fit enough to hang on to Shep and Mark for a little while.

4 PM

Orienteering warm up/down 13:31 1.54 km (8:46 / km) +22m 8:11 / km
ahr:120 max:143 shoes: Innov-8 X-Talon 212

Helped pull in controls for the old club Yarra Valley. Didn't get allocated too many so just a little trot then help pull down some things.

5 PM

Orienteering warm up/down 4:22 0.51 km (8:37 / km) +1m 8:32 / km
ahr:120 max:136 shoes: Innov-8 X-Talon 212

And there was one more control left out which I went and got. Obviously it was very close, especially given I went to it twice - got there first time to find it was chained to a tree and I didn't have a key for the lock.

10 PM

Stretching & Exercises 10:00 [0]

Friday Sep 25, 2015 #

Note
weight:77.3kg

10 PM

Stretching & Exercises 20:00 [0]

Thursday Sep 24, 2015 #

Note
weight:77.9kg

12 PM

Running warm up/down 11:58 2.68 km (4:28 / km) +14m 4:21 / km
ahr:133 max:148 shoes: Nike Lunartempo

Another warm up where Marty and I only ones there early. According to Starva I set 9th fastest ever 'hot lap' of Reid Ovals while 'warming up' with Marty.

Running intervals 21:06 5.13 km (4:07 / km)
ahr:159 max:167 shoes: Nike Lunartempo

Mona Fartlek with small group this year - just Marty, Peter and myself. Not really a group either with Marty a lap and a half ahead of me by the end and Peter a bit behind me. Ran solid without overdoing it.

Running warm up/down 15:12 3.02 km (5:02 / km) +5m 4:59 / km
ahr:136 max:144 shoes: Nike Lunartempo

Longer warm down almost to Peters and then Martys work.

Wednesday Sep 23, 2015 #

2 PM

Running 21:01 3.63 km (5:47 / km) +84m 5:11 / km
ahr:124 max:148 weight:77.5kg shoes: Salomon Sense Mantra Blue

Blobby run around Aranda.

Tuesday Sep 22, 2015 #

8 AM

Running warm up/down 11:34 2.18 km (5:19 / km) +12m 5:10 / km
ahr:119 max:132 weight:77kg shoes: Nike Lunartempo

Jog down to LakeG after dropping girls at Junior Choir practice. Nice morning for a run and pleased to sneak one in.

Running tempo 27:16 6.99 km (3:54 / km)
ahr:161 max:168 shoes: Nike Lunartempo

Lap of Lake Gininderra at Tempo pace of approx 4min ks. Felt pretty comfortable the whole way and time pretty reasonable. Feeling good and good training. Still loving the shoes.

Running warm up/down 14:22 2.35 km (6:06 / km) +41m 5:37 / km
ahr:132 max:142 shoes: Nike Lunartempo

Jog back home for quick change, brekky and off to work.

10 PM

Stretching & Exercises 15:00 [0]

Monday Sep 21, 2015 #

9 AM

Cycling 1:11:00 [1]
shoes: Trek Domane 4.3

super commuting again. Still avoiding the swoops.

10 PM

Stretching & Exercises 10:00 [0]
weight:77.8kg

Danger. The Bolt Bar at Aranda Shops opened today/this evening. Celebrated by heading up for a quiet ale in the Library section of the bar with Hoggster and RobW. Kingston Steam Ale on tap was good, Aranda Pale Ale better.
As Andy said "this could be the end of your running career Jase...."

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