Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: jools

In the 28 days ending Feb 28, 2013:

activity	#	time	miles		km		+m
Walking	14	9:30:00	35.42	(16:06)	57.0	(10:00)
Step into Life group	6	6:45:00
run	7	3:41:13	23.61	(9:22)	37.99	(5:49)
orienteering	4	3:35:42	12.56	(17:10)	20.22	(10:40)
Bushwalk	1	2:50:00	6.21	(27:22)	10.0	(17:00)
long slow run	1	1:29:00	7.64	(11:39)	12.3	(7:14)	330
Total	23	27:50:55	85.44		137.51		330

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Thursday Feb 28, 2013 #

Walking 50:00 [1] 5.0 km (10:00 / km)

Wednesday Feb 27, 2013 #

Step into Life group 45:00 [4]

This was a tough shoulder and core workout. My shoulders were jelly afterwards!

Tuesday Feb 26, 2013 #

run 27:45 [4] 5.0 km (5:33 / km)
shoes: Blue Brookes

Did the 5km run up and down the creek. Tried to do negative splits each km. Managed 2 over the first 3km, but then got a bit slower for the last 3kms.

Walking 40:00 [1] 4.0 km (10:00 / km)

Sunday Feb 24, 2013 #

long slow run 1:29:00 [3] 12.3 km (7:14 / km) +330m 6:23 / km
shoes: Blue Brookes

This was a long slow run on Sunday morning at Mt Baw Baw. Did a couple of loops near the village and went out to Mt St Philliack and back. Beautiful place to run in reasonable temperatures (it was much cooler there than in Melbourne or Bendigo.

Saturday Feb 23, 2013 #

orienteering 56:42 [4] 2.4 km (23:37 / km)
shoes: Innov8a-

Orienteering event around the Mt Baw Baw village. Great fun, surprisingly tricky (I spent 15mins on a leg that should have taken 2 mins) and in a beautiful place. We stayed overnight; it was much cooler up on the mountain than anywhere else in Victoria.

Thursday Feb 21, 2013 #

Step into Life group 1:00:00 [4]

5pm tone-up session; it was very hard. For some reason I couldn't do push-ups like I'd hoped to be able to do. It was really hard on core muscles.

Wednesday Feb 20, 2013 #

Step into Life group 1:00:00 [2]

Early morning SIL session. This one focused on some upper arm strength work and a lot of core exercises. It started in the dark and finished after dawn.

Walking 40:00 [1] 4.0 km (10:00 / km)

Tuesday Feb 19, 2013 #

run 30:13 [3] 5.06 km (5:58 / km)
shoes: Blue Brookes

Early morning jog in a 6am teperature of 22 degrees.

Walking 40:00 [1] 4.0 km (10:00 / km)

Monday Feb 18, 2013 #

Note

Rest day today. It's too bloody hot to do anything physical.

Sunday Feb 17, 2013 #

orienteering 1:15:36 [5] **** 7.74 km (9:46 / km)
shoes: Innov8a-

Day 2 of the To Day event. This was on the Kangaroo Gully map, at 1:7,500 scale, with a hageby format.
My mistake today was not remembering to plan my rouptes until near the end of the course. So I was orienting the map and running in the general direction, letting my mind wander...no wonder I took too long to work out where the first control was, and I got totally bewildered in the scoured vague part fo the map. I even went past the fence on the edge of the map without knowing.

Bushwalk 2:50:00 [2] 10.0 km (17:00 / km)

Went trudging around the draft newcomers courses in the dry crisp bushland in Maiden Gully.. It was too hot to run much, and I finished off very tired after this morning's orienteering.

Saturday Feb 16, 2013 #

orienteering 26:21 [3] ** 3.0 km (8:47 / km)
shoes: Innov8a-

Sprint course for the first day of the To Day event, using the 'forgotten corner' of the Norfolk Hero map. Jim did well by using the same assembly area both days. My brain was definitely still organising the dinner at home scheduled for after this sprint race, and I ran off to the 6th control after the 1st one. Oh dear!

Friday Feb 15, 2013 #

Walking 40:00 [1] 4.0 km (10:00 / km)

run 27:25 [3] 4.8 km (5:43 / km)
shoes: Blue Brookes

Run with Neil after work - this was soo Fridayafterwork-ish! Every step was an effort. I wouldn't have done it without the encouragement. We just ran up the creek and back. Felt a lot better afterwards.

Thursday Feb 14, 2013 #

Walking 40:00 [1] 4.0 km (10:00 / km)

Wednesday Feb 13, 2013 #

Step into Life group 2:00:00 [4]
shoes: Blue Brookes

Did a double session tonight; started with a toneup session - using rubber bands and weights for a good upper limb/ shoulder and core workout. Then I stayed for the cardio group - which was a combination of running and boxing. Big night.

Tuesday Feb 12, 2013 #

Walking 40:00 [1] 4.0 km (10:00 / km)

Monday Feb 11, 2013 #

run 35:26 [4] 5.81 km (6:06 / km)
shoes: Blue Brookes

Run after work; it was very warm, and I ran a few hills through Golden Square. This was a slow effort, but hard going.

Walking 40:00 [1] 4.0 km (10:00 / km)

Sunday Feb 10, 2013 #

Note

rest day

Saturday Feb 9, 2013 #

Step into Life group 1:00:00 [4]

Tone up session - focusing on shoulders and adbominal muscle groups. Shoulders feel like jelly, but I want to improve my pushups...

Friday Feb 8, 2013 #

run 29:39 [3] 5.11 km (5:48 / km)
shoes: Blue Brookes

Walking 40:00 [1] 4.0 km (10:00 / km)

Thursday Feb 7, 2013 #

Walking 40:00 [1] 4.0 km (10:00 / km)

Wednesday Feb 6, 2013 #

Walking 40:00 [1] 4.0 km (10:00 / km)

Step into Life group 1:00:00 [4]
shoes: Blue Brookes

This was a group tone up session with with resistance: rubber bands, weights and bodyweight. Fun session, but hard work too. I'll be trying to get to 2 of these each week.

Tuesday Feb 5, 2013 #

run 41:45 [3] 7.11 km (5:52 / km)
shoes: Blue Brookes

Dragged Neil out of bed for a decent jogging start to the day. Lovely dawning sky set the scene. We ran to, around and back from Lake Weeroona. I like this run because the scenery changes along the way, and there's always people along the way. Neil survived - he ran quicker than me (once he warmed up).

Walking 40:00 [1] 4.0 km (10:00 / km)

Monday Feb 4, 2013 #

Walking 40:00 [1] 4.0 km (10:00 / km)

Sunday Feb 3, 2013 #

orienteering 57:03 [4] *** 7.08 km (8:03 / km)
shoes: Innov8a-

First local event for the year. This is the early Sunday morning one hour score event, followed by food, drink and the AGM.
Orienteering: I watched my km pace rate decrease as I got into the race, and actually lost contact after 6 controls going for a very vague blimp in he contour line (shallow gully). I ran too far ( I remember thinking more about my running than where I was. Well, never found it, and after 12 or so mins, gave up looking for that and the other 4 in the NW corner of the map, and continued on eastwards with the sun in my eyes (it's very low at that time of the morning). Missed 6 controls out of 23.

Friday Feb 1, 2013 #

Walking 40:00 [1] 4.0 km (10:00 / km)

run 29:00 [3] 5.1 km (5:41 / km)
shoes: Blue Brookes

Short run after work on Friday evening. This took a big effort just to get the running clothes on and get out the door. Felt better afterwards.

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