Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: GraceE

In the 31 days ending Aug 31, 2013:

activity

time

miles

Running

15:16:44

43.45

69.92

Orienteering

2:20:00

Total

17:36:44

43.45

69.92

averages - weight:56.7kg

1:45

0:00

» now

Saturday Aug 31, 2013 #

8 AM

Orienteering 1:20:00 [2] ***

Out at Goorooyarroo from 8 til 2 doing various things; putting out controls, putting out tapes for junior training, shaddowing juniors on the training exercise and then Orange 2 (42mins), collecting controls. I'll just call it 80mins of running.

Friday Aug 30, 2013 #

6 PM

Running (fire trails) 30:00 [3]
shoes: Asics Trabuco

At Goorooyarroo by headtorch.

Thursday Aug 29, 2013 #

6 PM

Running intervals (cycle-path) 30:00 [5]
shoes: Kayano 17

5 x 4(1), 5 x 2(1) around the east basin anti-clockwise plus an extra bit out towards Anzac Parade and back. Hard work.

Running warm up/down (cycle-path) 28:00 [2]

10mins w/u, 9 recs, 9 w/d.

Wednesday Aug 28, 2013 #

6 PM

Running (paths) 58:00 [3]
shoes: Asics Trabuco

A full loop of Red Hill by headtorch, clock-wise for a change. Was nice.

Tuesday Aug 27, 2013 #

6 PM

Running tempo (Tempo Tuesdays) 20:00 [5]
shoes: Brooks Adrenaline GTS 13

A Narrabundah, Red Hill, Griffith loop. The first 12mins was mostly uphill so a real lung-buster.

Running warm up/down (streets) 22:00 [3]

10mins w/u, 12 cool-down. So warm for the time of day, I felt light in reduced layers.

Monday Aug 26, 2013 #

Note
(rest day)

Sunday Aug 25, 2013 #

11 AM

Running long (fire trails) 1:45:30 [3] 15.35 km (6:52 / km)
shoes: Salomon XT Wings 2

Rob Roy run. Tried out some new shoes - they were good and well cushioned so my knees were grateful. It was a beautiful day and nice to be out in the sun. I have often wondered why I don’t see more people out enjoying this loop we do, but Matt pointed out to me that it is private property (and said so on those three gates we crossed…). Well who reads signs on gates? ;)

Just as we crossed into the public part of Rob Roy Reserve and began the steep climb up to the summit, we saw an amazing sight. Four (!) echidnas snuggling up to each other for a snooze in the sun. We watched them for a while and they were quite content; they shifted around a bit and then closed their eyes and went back to sleep. Two bigger ones and two slightly smaller ones. I had previously thought echidnas were quite solitary animals...

C • Cute! 5

Saturday Aug 24, 2013 #

11 AM

Orienteering 1:00:00 [3] ***

Checking some control sites at Goorooyarroo. Was out for 78mins but not always running. Some frustration at lots of features having disappeared from the ground. Nice to run through the terrain - gentle on the knees.

Friday Aug 23, 2013 #

Running (paths) 32:30 [3]
shoes: Asics Trabuco

Headtorch run on Red Hill.

Thursday Aug 22, 2013 #

7 PM

Running intervals (cyclepath) 24:00 [5]
shoes: Kayano 17

8(3), 4(2), 2 x 3(1), 2 x 2(1), 2 x 1(30) around the east basin. It was raining and so very cold. I think it was also hailing at times because the rain stung my face.
When getting ready for my run I mentioned to Matt that I wasn't going to pre-set the session into my watch (for obvious reasons) and was just going to look at it and change when I needed to.
He was like "that might be hard, without a light".
I was like "my watch has a light. So does yours".
He was like "oh I didn't know that".
Ohhhh deeeear.

C • Watch light 2

Running warm up/down (cyclepath) 29:00 [3]

Warm-up, down and recoveries.

Wednesday Aug 21, 2013 #

Running (mostly paths) 52:00 [3] 8.9 km (5:51 / km)
shoes: Asics Trabuco

Headtorch run on Red Hill and up Davo, then back home through the streets. It was the first time up Davidson's Trig at night for me I think - really pretty with all the lights on either side, and the moon was also so bright tonight!

C • Davidson's trig 5

Tuesday Aug 20, 2013 #

Running warm up/down (streets) 8:00 [3] 1.47 km (5:27 / km)

Running tempo (Tempo Tuesdays) 20:00 [5] 4.7 km (4:15 / km)
weight:57kg shoes: Kayano 17

Through Forrest, around Parliament House, OPH, back through Barton. I have "squeaky" shins from the evil ski boots which dug in more than just a bit. I can feel the inflammation like the time my achilles was inflamed and squeaking.

Running warm up/down (streets) 10:00 [3] 1.81 km (5:31 / km)

Monday Aug 19, 2013 #

Note

Day three - a good dump of snow over-night and less wind than predicted. Had a good day out with Jas, Craig and Alex. Still got it ;)
Really fun weekend staying in Jindabyne in an apartment with 10 others. Will have to do it again next year for sure.

Sunday Aug 18, 2013 #

Note

Day 2 - pretty awful conditions but we hit the slopes anyway.

Saturday Aug 17, 2013 #

Note

Skiing at Thredbo. Pretty nice conditions all told. Good to get back into it after 12 years :)

Friday Aug 16, 2013 #

Note

Heading to Thredbo! (after work).

Thursday Aug 15, 2013 #

7 PM

Running (paths) 35:00 [3]
shoes: Asics Trabuco

Headtorch run on Redders.

Wednesday Aug 14, 2013 #

6 PM

Running tempo (streets) 20:00 [4]
shoes: Kayano 17

Tempo around Narra, RH and Griffith.

Running warm up/down (streets) 19:00 [3]

7mins before, 12 after.

Tuesday Aug 13, 2013 #

7 PM

Running (streets) 32:00 [3]
shoes: Brooks Adrenaline GTS 13

Local street run. Saw a baby possum... too cute!

Sunday Aug 11, 2013 #

Event: City2Surf

8 AM

Running race (City to Surf) 1:00:14 [5] 14.0 km (4:18 / km)
shoes: DS Trainers

Pleased with my run considering no (real) training in the last four months. Joined a painfully slow toilet queue at 7:20 and was still waiting at 7:51 (Red start was at 7:55). So just time for a number 1 and a sprint to the back of the Red start group (~5000 runners). They started us at 8am in the end and it was fun to see a sea of people ahead of me move under the start banner and down the road in front of us. Although I wasn't slowed down too much by the people in front and around me, I was always doing a bit of weaving and overtaking for a lot of it. There were just so many people. That's what you get when you enter the "world's biggest race!"

The first km marker I saw was 5km and I'd taken 21:15 which I thought was good pacing early on without a gps watch. Heartbreak Hill was a bit of a beast but there were also heaps of other undulations to keep you working. Passed Kelly at 40mins, she gave me a cheer and I was impressed she spotted me in amongst the masses! With a couple of km to go we thankfully hit the downhill section into Bondi, I ran this pretty strongly but just not fast enough to crack the hour!

Matt ran a very good race and got to rub shoulders with the super elite in their special little start block right at the front. The weather was stunning and it was a really awesome event to do. Tick ;)

C • Nice work 2

Running warm up/down 25:00 [2]

Thursday Aug 8, 2013 #

7 PM

Running warm up/down (streets) 10:00 [3] 1.79 km (5:35 / km)

Warm-up.

Running tempo (streets) 15:00 [4] 3.4 km (4:25 / km)
shoes: Kayano 17

Through Forrest to Melbourne Ave, down past Parliament House, OPH, then back through Barton. Another cold night. But today I saw some daffodils in bloom… so Spring is coming :)

Running warm up/down (streets) 10:00 [3] 1.79 km (5:35 / km)

Cool-down.

Wednesday Aug 7, 2013 #

Running (paths) 34:30 [3]
weight:56.6kg shoes: Asics Trabuco

Headtorch run on Redders. Lots of furry friends out there, but another cold night!

Tuesday Aug 6, 2013 #

6 PM

Running intervals (streets) 15:00 [5]
shoes: Kayano 17

10 x 90/30s around Narra, RH & Griffith. Shit I have to run 14km on Sunday!

Running warm up/down (streets) 26:00 [3]

w/u, w/d and recs.

Monday Aug 5, 2013 #

6 PM

Running (streets) 32:00 [3] 5.78 km (5:32 / km)
weight:56.6kg shoes: Brooks Adrenaline GTS 13

Around the burbs, bit cold and drizzly.

11 PM

Note

I now have a DOMA account:
http://doma.orienteering.asn.au/index.php?user=Gra...
Although I can't work out how to directly "publish" from QuickRoute... if anyone knows please let me know.

Sunday Aug 4, 2013 #

Note

Didn't go for a run in the end but had a great day out at Lerida Estate (Winery) near Lake George. We went for a walk in the hills behind and found 2 echidnas!

Saturday Aug 3, 2013 #

3 PM

Running (paths) 1:04:00 [3] 10.93 km (5:51 / km)
shoes: Asics Trabuco

Fairly easy run around Red Hill and then home. Such a beautiful place to run, plenty of kangaroos (Red Hill the last safety house for roos?) and such colourful birds. Love it.

Thursday Aug 1, 2013 #

7 PM

Running intervals (cycle-path) 18:00 [5]
shoes: Kayano 17

6 x 3/1 around the east basin. It was very dark. Some last minute C2S training! Bumped into Matt going the other way - we were both mid-interval but too polite to run on without stopping for a quick chat :)

Running warm up/down 32:00 [3]
shoes: Kayano 17

Warm-up (16mins), recs and warm-down.

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