Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: jools

In the 30 days ending Jun 30, 2013:

activity	#	time	miles		km		+m
Walking	12	8:50:00	32.93	(16:06)	53.0	(10:00)
run	8	6:55:07	41.0	(10:07)	65.99	(6:17)
Step into Life group	8	6:45:00
orienteering	4	6:24:01	17.18	(22:21)	27.65	(13:53)	250
long slow run	1	1:55:00	11.51	(9:59)	18.53	(6:12)
Total	24	30:49:08	102.63		165.17		250

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Sunday Jun 30, 2013 #

run 40:00 [4] 6.38 km (6:16 / km)
shoes: ASIC nimbus

Group running training this morning. Chilly start, with a focus on intervals; 1km intervals, then short sprints. Good session.

Saturday Jun 29, 2013 #

orienteering 1:50:42 [3] ***** 7.84 km (14:07 / km)
shoes: Innov8a-

Went around course 2 with Louise ( she was too intimidated to do it on her own), and we took AGES! Walked through the thick vegetation. We lost quite a lot of time on control 5. This felt like an adventure, more than any other event this year. Well Done Neil, who remapped the re- growth after the fire in Feb 09 and set the courses. Great event!
PS, the garmin distance is from Louise's garmin. Mine only recorded 6.62km distance. I had recorded 8.82 because I thought that was what Louise told me was the distance recorded.

C • "too intimidated" 12

Step into Life group 45:00 [1]

Powerflex session - mostly stretching; very nice. Lovely morning for this.

Friday Jun 28, 2013 #

Note

At last my tummy is starting to feel ok. Looking forward to powerflex tomorrow, but I feel like its not a real workout ( I like to think of it as a reward for the exercise during the week). Nevertheless, I'm sure there will be a fair amount of exercise over the weekend. Looking forward to it.

Wednesday Jun 26, 2013 #

Note

Missed the scheduled early morning tone up session due to a gastro bug. Taking the day off work too.

Tuesday Jun 25, 2013 #

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

run 31:22 [3] 5.02 km (6:15 / km)
shoes: Brookes Ghost

After work run in the dark. Nothing special, just good to get it done.

Monday Jun 24, 2013 #

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

Sunday Jun 23, 2013 #

long slow run 1:55:00 [4] 18.53 km (6:12 / km)
shoes: Brookes Ghost

Group training run session this morning. We did some intervals on the oval before running down the creek to Epsom and back to the lake. Pushed it to get to Howard St and had to slow up jogging back.

Saturday Jun 22, 2013 #

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

Power fit session on a perfect winter morning; chilly but sunny & still. Coffee session after was nice too.

orienteering 1:02:05 [3] 6.81 km (9:07 / km)
shoes: Innov8a-

Norfolk Hero map without tracks. Enjoyed this, but walked the rough parts as my foot was hurting.

C • tracks 2

orienteering 45:00 [2] 2.3 km (19:34 / km)
shoes: Innov8a-

Collecting controls & signs after the event.

Friday Jun 21, 2013 #

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

Thursday Jun 20, 2013 #

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

Wednesday Jun 19, 2013 #

Step into Life group 1:00:00 [3]

Tough tone up session using the fit ball.

Tuesday Jun 18, 2013 #

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

run 33:46 [3] 5.31 km (6:22 / km)
shoes: Brookes Ghost

Run after work. Really needed to move! Was feeling stiff from sitting for most of the day.

Monday Jun 17, 2013 #

run 31:25 [3] 4.98 km (6:19 / km)
shoes: ASIC nimbus

Morning run. It was 1 degree and the sky was lovely. Saw no one else running this morning.

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

Saturday Jun 15, 2013 #

run 1:02:00 [3] 10.0 km (6:12 / km)
shoes: Brookes Ghost

Ran along the coast at Warrnambool, some along concrete paths, some on gravel, boardwalks and the soft sand. This was in the afternoon between trips to Logan's beach for whale spotting. Warrnambool is very charming. Especially it's whales.

Thursday Jun 13, 2013 #

Step into Life group 45:00 [3]

Tone up session on the oval; it was cold and windy, but the place was crowded with football players ( men and women and kids) training around us.

Wednesday Jun 12, 2013 #

Step into Life group 45:00 [4]

The rain pushed us inside. Mick had booked the pavilion but it was double booked, so we ended up in the change rooms. I think outside is nicer than the concrete floor of the change rooms,when the rain has stopped of course.

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

Tuesday Jun 11, 2013 #

Walking 1:10:00 [1] 7.0 km (10:00 / km)

Sunday Jun 9, 2013 #

run 1:50:00 [3] 17.0 km (6:28 / km)

Group training run this morning. We started out (after active stretches) with a street run with a good hill, then laps of the lake with 100m intervals and 100m recoveries. I did 5 of these. Then we headed out on the O'Keefe trail and ran to Mc Dowells Rd. This all started at 8am on a very cold morning and finished near 10am, with most of the group going off for coffee. I went home for coffee with Ilka and Ceira. Pleased with having run this distance. Longest for a long time.

Saturday Jun 8, 2013 #

orienteering 1:16:14 [4] **** 6.2 km (12:18 / km) +250m 10:14 / km
shoes: Innov8a-

ORIENTEERING ON MOUNT TARRANGOWER - With all that Tarragower hhas to offer: hills! open bushland, Granite - lots of it!, amazing views! Good course that totally stuffed my legs - very tough, but really good event. Did the 5km course and probably added an extra 1.2 km. Certainly lots of extra vertical distance climbed: 250m

Friday Jun 7, 2013 #

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

Thursday Jun 6, 2013 #

Step into Life group 45:00 [3]

Tone up session after work today. A good strength session.

Wednesday Jun 5, 2013 #

Step into Life group 45:00 [3]

This was an early morning tone up session using the fitball. Proved to be quite a tough core workout.

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

Tuesday Jun 4, 2013 #

run 31:25 [3] 5.2 km (6:03 / km)
shoes: Blue Brookes

I love the dark turquiose pre-dawn sky. nice little jog this morning.

run 31:25 [3] 5.2 km (6:03 / km)
shoes: Blue Brookes

I love the dark turquiose pre-dawn sky. nice little jog this morning.

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

Monday Jun 3, 2013 #

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

Sunday Jun 2, 2013 #

run 43:44 [2] 6.9 km (6:20 / km)
shoes: Blue Brookes

Group run with the Step Into Life group. Intended to run for a couple of hours, but didn't even make one hour. I'm not good at coming back to the assembly area (it's too easy to make an exit decision), and I got bored with all the back and forth of the 'marathon' style of training. Besides, too many people had ipods plugged in and wouldn't chat. Anyway, I was feeling guilty at having walked leaving the others still in bed and didn't want to miss Ilka's departure. Lots of excuses. I'll have to be more disciplined next time.

Saturday Jun 1, 2013 #

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

Saturday powerflex session this morning. Lots of good stretching combined with core strength, hamstring and shoulder strength, balancing work too. I always feel really good after this (like I've been to a yoga class).

orienteering 1:30:00 [1] 4.5 km (20:00 / km)

Walked around the moderate course with a work colleague who wanted to try orienteering, and then helped with control collection in the rain.

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