Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: jools

In the 31 days ending Mar 31, 2013:

activity	#	time	miles		km		+m
Walking	11	8:40:00	32.31	(16:06)	52.0	(10:00)
orienteering	7	7:52:15	22.34	(21:08)	35.96	(13:08)
Step into Life group	9	7:50:00	4.04		6.5
long slow run	2	2:47:43	14.15	(11:51)	22.77	(7:22)	300
run	4	2:11:27	12.32	(10:40)	19.82	(6:38)
road bike	1	20:00	4.35	(4:36)	7.0	(2:51)
Total	25	29:41:25	89.51		144.05		300

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Sunday Mar 31, 2013 #

orienteering 1:03:05 [3] 4.5 km (14:01 / km)
shoes: innov8

Mount Alexander - steep, rocky, hard navigation. I stuffed up the 2nd and 3rd legs, but managed the others ok.

Saturday Mar 30, 2013 #

orienteering 1:01:05 [4] 5.0 km (12:13 / km)
shoes: Innov8a-

Easter Day 1 orienteering. Spring Gully Reservoir (inside the fence). I had a late start so that I could focus onthe run, and I thought that I was focussing on the run, even though it wasn't clean and I had a difficult time sometimes with interpreting the mapping. I got to the download and found out that I had mispunched! Missed control 4 completely! Bummer! What else can I saw, except that it was a silly error, and I should have taken more care.

Friday Mar 29, 2013 #

orienteering 31:10 [3] 4.2 km (7:25 / km)
shoes: Blue Brookes

Good Friday's sprint event at La Trobe university. Did the 'long' event, which was just 3.6 km long, and went all around the uni campus. I was expecting to have difficulty concentrating after having some organising responsibilities. However,
I really enjoyed this and focussed a bit better than I had thought I would. Thanks Neil.

Wednesday Mar 27, 2013 #

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

Step into Life group 50:00 [3]

Early morning session - tone up. Planks, pushups, weighted lunges, shoulder presses with weights, situps, crunches, etc, phew!

Tuesday Mar 26, 2013 #

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

Monday Mar 25, 2013 #

Step into Life group 50:00 [2]

This was a cardio session; Ran a bit and boxed a lot.

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

Saturday Mar 23, 2013 #

run 32:50 [2] 4.68 km (7:01 / km)

Ran along the beach at Gerringong, NSW, prior to my niece's wedding. Ran barefoot with Ceira. The sand was firm, thd beach beautiful and the sun was shining. This was my only visit to a beach this 'summer' which is just finished.

C • But she didn't swim 1

Thursday Mar 21, 2013 #

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

This was an afternoon (post work) fitness test (the 2nd one I have done this week). It started with a 3km time trial around the lake. My time tonight was much slower than yesterday morning. I did 2 more pushups, and my plank was longer than yesterday. Used 4kg weights, compared to 3kg yesterday.

Wednesday Mar 20, 2013 #

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

This morning's session started in the dark and finished just before the sun rose. It was a lovely morning too. We had a fitness test - for baseline measures. This involved running, push-ups, planks, using weights for upper limb work, etc.

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

Tuesday Mar 19, 2013 #

Walking 1:00:00 [1] 6.0 km (10:00 / km)

Monday Mar 18, 2013 #

run 32:10 [3] 5.1 km (6:18 / km)
shoes: Blue Brookes

Jog in the dark...nothing memorable about it except that it got me going for the day.

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

Sunday Mar 17, 2013 #

Note

I have decided that today is a rest day. I'm feeling a little sore today after all that happened yesterday.

Saturday Mar 16, 2013 #

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

road bike 20:00 [2] 7.0 km (2:51 / km)

Rode to and from the exercise group this morning. I have lent my car to a colleague from work.

orienteering 56:55 [3] 6.66 km (8:33 / km)
shoes: innov8

Orienteering in the Brown's Reef terrain. Made one error on the 5th leg; ran too far west and used the wrong gully. This probably added an extra km to my distance.

Friday Mar 15, 2013 #

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

Thursday Mar 14, 2013 #

run 31:57 [3] 4.98 km (6:25 / km)
shoes: Blue Brookes

Pre-dawn run in cool conditions! I appreciated a goosebump chill for the first time in ages. My knees were a bit sore, so I didn't push it too much on the footpaths. I love the bright turquoise sky with the cathedral spire silohetted (?) against it.

Wednesday Mar 13, 2013 #

Step into Life group 45:00 [3]

This was a decent workout for our thighs , abs and arms/shoulders. Used weights. Seeing a bit more of Louise since we both seem to attend the Monday and WEdnesday evening sessions. This was a good session, quite a lot of people attended.

Tuesday Mar 12, 2013 #

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

Monday Mar 11, 2013 #

Step into Life group 45:00 [3]

It was hot, so we went into the clubroom where it was air conditioned for our tone up session.

Sunday Mar 10, 2013 #

long slow run 1:29:43 [4] 14.27 km (6:17 / km)
shoes: Blue Brookes

Arrived at Crusoe Res at around 8:30am, and ran 2 laps of Crusoe/No7.

Saturday Mar 9, 2013 #

orienteering 3:00:00 [1] * 7.8 km (23:05 / km)
shoes: innov8

Walked, putting controls out and in for the newcomers event this morning.

Thursday Mar 7, 2013 #

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

orienteering 50:00 [1] 4.3 km (11:38 / km)

Putting out controls for Saturday's newcomers event. Walked, didn't run. Too hot ( at 6:30pm)

Wednesday Mar 6, 2013 #

run 34:30 [3] 5.06 km (6:49 / km)
shoes: Blue Brookes

A run in the dark.

Step into Life group 45:00 [2]

Tone up session. The emphasis was on arms, abdominals, thighs.

Monday Mar 4, 2013 #

Step into Life group 55:00 [4] 6.5 km (8:28 / km)
shoes: Blue Brookes

this was a cardio catch up session for me. We went running, and finally Louise & I were both at the same session! The distance is a guess, based on Louise's GPS and adding a bit. No idea of the real time taken, that's a guess too.

C • guess 1

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

Sunday Mar 3, 2013 #

long slow run 1:18:00 [3] 8.5 km (9:11 / km) +300m 7:48 / km
shoes: Blue Brookes

we were checking out a granite ridge near Swanpool, that Prue has been eyeing off for a few years thinking it would be suitable for mapping for orienteering. This is a lovely area; steep in places, with lots of granite boulders (many very large ones) , fallen timber and mixed native vegetation. We stayed on the 4wd track; lots of uphill and downhill running.

Saturday Mar 2, 2013 #

orienteering 30:00 [2] 3.5 km (8:34 / km)

Organised the newcomers orienteering event this morning. We had over 20 participants, 15 of whom were brand new to the sport, trying it out for the first time. My exercise was gained when collecting controls at the end (we'd put them out the previous evening). One of the participants fell and had his leg punctured by a dry stick, which he couldn't get out. His partner came back for help; we assisted him to hop to the road, and she then drove him to the emergency dept of Bendigo Hospital. Hope he's ok now.

Friday Mar 1, 2013 #

Walking 1:20:00 [1] 8.0 km (10:00 / km)

Includes walking to & from a client's home at work, putting controls out in the forest after work, and walking to and from the car (parked 0.5km from work) twice each.

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