Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: jools

In the 30 days ending Apr 30, 2014:

activity	#	time	miles		km		+m
orienteering	10	16:17:58	46.12	(21:12)	74.22	(13:11)	340	7 /	11c	63%
Step into Life group	9	8:13:52	9.92		15.96
	4	2:35:00
Walking	1	2:00:00	6.84	(17:33)	11.0	(10:55)
road bike	1	1:36:00	23.39	(4:06)	37.65	(2:33)
run	3	1:24:55	9.02	(9:25)	14.52	(5:51)
Total	21	32:07:45	95.29		153.35		340	7 /	11c	63%

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Wednesday Apr 30, 2014 #

Step into Life group 1:00:00 [4] 5.0 km (12:00 / km)
shoes: Red Asics

Cardio session, with many squats and short fast bursts.

Tuesday Apr 29, 2014 #

(Pilates class) 45:00 [3]

This class is good because I am forced to think carefully about how I do the exercises rather than just count the numbers of them. It was a tough workout!

Monday Apr 28, 2014 #

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

Tone up session. This was very hard session. We did 90 push ups, 60 sit-ups & biceps curls, 3mins of weighted squats and weights punches, and lots of other exercises. My shoulders are jelly.

Sunday Apr 27, 2014 #

orienteering 2:46:00 [2] *** 10.0 km (16:36 / km)
shoes: Brookes Ghost

Spent hours trudging around the forest putting out controls for next Saturday's event. Quite tired now.

C • hours trudging 3

Saturday Apr 26, 2014 #

orienteering 45:45 [4] *** 5.63 km (8:08 / km)
shoes: Innov8a-

Ran with Neil on course 2; he pushed me to run hard; I hadn't felt much like running today. Glad I ran with him. We made one navigation error; the fence was hard to find. Actually, there wasn't much time for me to read the map and navigate independently. I was just trying to keep up!

C • Gotta read while running 1

Friday Apr 25, 2014 #

Step into Life group 50:00 [2]

Attended the Elmore Step into Life group today after some orienteering down at Glenluce. Went to the pub afterwards with some of the group, and stayed for dinner with Louise and Judy,

orienteering 2:41:28 [1] *** 6.44 km (25:04 / km)
shoes: Innov8a-

Went back to Glenluce with Judy to go over her course with her. We walked all the way. Beautiful day to spend in the forest.

Wednesday Apr 23, 2014 #

Step into Life group 52:52 [3] 6.26 km (8:27 / km)
shoes: ASIC nimbus

Cardio max group at Step into Life tonight. We had a 4km time trial ( 22:20) and this includes the warm up and down, but not stretches, which all helped my back to feel much more normal again!

Monday Apr 21, 2014 #

orienteering 58:50 [4] *** 5.1 km (11:32 / km)
shoes: Innov8a-

Day 3 of the Easter orienteering carnival. This was steeper spur gully than the previous 2 days, with some cliffs/ large rock features mapped. Quite a physical course. Came in 5th place in My age class on the day and 6th overall for the weekend. Spent 11.5 hours driving home afterwards, and had a really sore back.

Sunday Apr 20, 2014 #

orienteering 1:05:23 [4] **** 5.83 km (11:13 / km)
shoes: Innov8a-

Prospers Reef map, for day 2 at the Easter event. My brain wasn't well focused and I had significant time wasting errors on at least 3 legs. Went from 5th to 15th place from yesterday to today.

C • Code 1

Saturday Apr 19, 2014 #

orienteering 47:41 [4] 4.61 km (10:21 / km)
shoes: Innov8a-

Day 1 of the competitions. I enjoyed this course and seemed to concentrate reasonably well. Finished in 5th place. Nice lot of rock detail and fast open forest.

Wednesday Apr 16, 2014 #

road bike 1:36:00 [3] 37.65 km (2:33 / km)

Rode to work. It was quite a cool morning so I rugged up in the good warm cycling gear. Except for the feet. Ice blocks by the time I got there!

Step into Life group 1:00:00 [3]
shoes: Brookes Ghost

Cardio session, with lots of running. Loved it.

Tuesday Apr 15, 2014 #

(Pilates class) 40:00 [3]

Challenging Pilates class tonight.

Monday Apr 14, 2014 #

run 27:48 [3] 4.82 km (5:46 / km)
shoes: Brookes Ghost

Went for a short run this morning.

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

Tone up session in the dark under lights. We used free weights in a more dynamic and functional way tonight.

Sunday Apr 13, 2014 #

orienteering 3:13:20 [1] 11.32 km (17:05 / km)
shoes: Innov8a-

Walked around the forest taping control sites for an upcoming orienteering event. Disturbed lots of kangaroos.

Saturday Apr 12, 2014 #

Step into Life group 50:00 [2]

Powerflex stretch session - lovely!

orienteering 1:02:11 [4] 6.69 km (9:18 / km)
shoes: Innov8a-

The golden sands hoe event, at Clinkers Hill, Castlemaine. This was a one hour score event, partly in bush, partly in streets. I chose to stay only in the bush for this one. There were many tracks, so most of the running was on tracks. Enjoyable event!

Wednesday Apr 9, 2014 #

Step into Life group 41:00 [3] 4.7 km (8:43 / km)
shoes: ASIC nimbus

Cardio session in the rain. Really nice happy group tonight. This included some short sprints as well as a road run.

run 20:00 [2] 3.65 km (5:29 / km)
shoes: ASIC nimbus

Ran home after Step into Life group. In the rain and dark.

Tuesday Apr 8, 2014 #

(Pilates class) 40:00 [3]

Pilates class with 40 mins of focused activity which was pretty hard at times.

Monday Apr 7, 2014 #

(Pilates) 30:00 [3]

Second intro session, prior to the classes starting. More challenging core exercises tonight. The classes start tomorrow.

Sunday Apr 6, 2014 #

orienteering 2:08:39 [5] **** 12.7 km (10:08 / km) +340m 8:56 / km
spiked:7/11c shoes: Innov8a-

Wow! What an adventure this was! I entered course 2 and just had to laugh when I picked up the map. The first leg was nearly 4km as a straight line! Had a great time and didn't see many people out there. There were 2 other long legs, the last of which required navigating through terrain rather than choosing a track. Very well set course, and I really got my money's worth.

C • haha 1

Saturday Apr 5, 2014 #

orienteering 48:41 [4] 5.9 km (8:15 / km)
shoes: Innov8a-

Straightforward course at Smiths Reef in the sunshine. There were lots of large golden orb spiders with impressively sized webs out there, and I wore some. Saw a European guy (from Finland?) who threw off his top as soon as he'd registered his finish & inspected it closely. Reckon he'd been spooked by the spiders; I don't suppose Finland has such amazing spiders. I made only one error today, after the last control I went straight to the desk and then had to run back to the finish control, about 350m back. The course was 4.9km and I was pleased with being able to run and knowing where I was on the map throughout the course.

Walking 2:00:00 [1] 11.0 km (10:55 / km)
shoes: Brookes Ghost

Walked to Step into Life powerflex session and home afterwards, and walked with Neil into town and back to do some shopping.

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

Cardio - powerflex session; we had a run to start with ( probably about 1km). Loved the stretching and balance work afterwards.

Tuesday Apr 1, 2014 #

run 37:07 [4] 6.05 km (6:08 / km)
shoes: ASIC nimbus

Ran after work today; it was 31 degrees and I was feeling grumpy and very unfit. It was a struggle. One lighter point was when a postie motorbike went beep beep beep, and I looked up see Judy Fitt riding past along High St.

C • Ms Fitt 5

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