Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: jools

In the 31 days ending Jul 31, 2016:

activity	#	time	miles		km		+m
Step into Life group	13	12:50:00	15.66		25.21
orienteering	6	7:07:33	26.92	(15:53)	43.32	(9:52)
long slow run	4	7:03:26	38.45	(11:01)	61.88	(6:51)
run	6	2:43:57	17.01	(9:38)	27.38	(5:59)
Total	20	29:44:56	98.05		157.79

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Sunday Jul 31, 2016 #

long slow run 1:33:20 [3] 13.74 km (6:48 / km)
shoes: Mizuno greens

Lovely long run in the Maiden Gully bushland with Jenny. The sun was out, the tracks soft... Had a great time.

Saturday Jul 30, 2016 #

Step into Life group (Powerflex) 50:00 [2]

This was good this morning; I felt so stiff! Way too much sitting this week at work....

orienteering (Night championships) 1:18:56 [4] 7.46 km (10:35 / km)
shoes: Black innovates

Night orienteering event tonight. It started at 5:30pm when the sun was setting, and there were 3 loops, each returning to the event centre where Toph had set up a fire and great lighting, with computer tracking of participants on a tv screen. The first loop had enough light to not need a head torch. The second loop required a light to read the map and it was fully dark for the third loop. I was the last course 2 participant back. This was a very fun event, about 42 people participated.

Wednesday Jul 27, 2016 #

run (Early morning run) 34:14 [3] 5.29 km (6:28 / km)
shoes: Mizuno greens

Early morning street run.

Step into Life group (Cardiomax) 1:00:00 [3] 5.08 km (11:49 / km)
shoes: Mizuno greens

Lovely run session tonight in the (very) cool air tonight.

Monday Jul 25, 2016 #

Step into Life group (Tone up) 1:00:00 [3]

General strength session in the rain tonight.

Sunday Jul 24, 2016 #

long slow run 2:17:11 [3] 18.06 km (7:36 / km)
shoes: Mizuno greens

Long slow run with Louise this morning. We started at the brickworks on McIvor Rd, ran a loop through Wildflower drive tracks and crossed to One Tree Hill where we ran up to the tower at the top. Took a different route back, which made it more interesting. Finished off with stretching and then coffee and shared pizza at a cafe. Lovely Sunday morning!

Saturday Jul 23, 2016 #

Step into Life group (Powerflex) 1:00:00 [2] 1.5 km (40:00 / km)

Jogged one loop of the lake as a warm up for our stretch/yoga/Pilates session.

orienteering 1:10:18 [5] 9.11 km (7:43 / km)
shoes: Black innovates

First time this year - ran course 1. There were 2 lovely long legs in this course. Loved it! Browns Reef is a straight line running sort of a map, and that's what I aimed to do.

C • straight line running 2

Wednesday Jul 20, 2016 #

Step into Life group (Cardiomax) 1:00:00 [4] 5.4 km (11:07 / km)
shoes: Mizuno greens

Hard session tonight, with lots of interval work. We also did some tennis ball tossing and catching (I found this very challenging).

Monday Jul 18, 2016 #

Step into Life group (Tone up) 1:00:00 [3]
shoes: Red Asics

Hard but good weights session tonight

Sunday Jul 17, 2016 #

long slow run 1:20:00 [3] 11.08 km (7:13 / km)
shoes: Mizuno greens

Ran with Ilka from the Sandhurst Reservoir onto the main channel, then along for 6km and back. We walked the last 1.5km(so I didn't add that).

Saturday Jul 16, 2016 #

orienteering 1:07:51 [4] 7.65 km (8:52 / km)
shoes: Black innovates

Orienteering at Castlemaine... it was a beautiful day, and we had lovely courses in beautiful forest. I did course 2, and this includes a 1km jog to the start, and a 700m jog from the finish.
Enjoyed this, even though I didn't make the best route choice on the long leg and the next one after it.

run 7:00 [2] 1.0 km (7:00 / km)
shoes: Black innovates

Just a short jog back to the assembly area after putting out controls and tapes.

Thursday Jul 14, 2016 #

Step into Life group (Tone up) 1:00:00 [3]

Tough tone up session with 2x 6kg weights.

Wednesday Jul 13, 2016 #

Step into Life group (Cardio Max) 1:00:00 [3] 4.53 km (13:15 / km)
shoes: Mizuno greens

Cardio session in the cold tonight. Got a sore knee, so did power walking rather than sprinting.

run 31:31 [3] 5.3 km (5:57 / km)
shoes: Mizuno greens

Early morning run in the dark as the eastern sky lightened through the most beautiful color...

Monday Jul 11, 2016 #

Step into Life group (Tone up) 1:00:00 [3]

Attended the early morning tone up session with heavy weights. Tough, and my shoulders were sore for the next 2 days

Saturday Jul 9, 2016 #

run (Parkrun) 24:59 [5] 5.09 km (4:54 / km)
shoes: Mizuno greens

Parkrun this morning. Happened to be a Parkrun PB for me.

Step into Life group (Powerflex) 1:00:00 [2] 1.5 km (40:00 / km)
shoes: Mizuno greens

The run at the start of this session was just a jog around the lake. The stretch ing was good...

orienteering 55:30 [3] 5.8 km (9:34 / km)
shoes: Black innovates

Course 3 at the local event at Kimbolton. I found this to be difficult navigation. I was the last starter, and did a bit of a sweep for some newcomer groups.

C • Action packed day 3

Wednesday Jul 6, 2016 #

Step into Life group (Cardiomax) 1:00:00 [3] 5.7 km (10:32 / km)
shoes: Mizuno greens

Interval training mixed with endurance work. Very drab cold evening; warmed up with the running.

Tuesday Jul 5, 2016 #

run 28:33 [3] 4.34 km (6:35 / km)
shoes: Mizuno greens

Short run with Neil in a newly mapped area in west Bendigo. Lots of tracks and mining detail. I think it would be a good location for a few different orienteering events.

Monday Jul 4, 2016 #

Step into Life group (Tone up) 1:00:00 [3]

Heavy weights session tonight in the rain; 2x6kg really pumped my forearms!

Sunday Jul 3, 2016 #

long slow run 1:52:55 [5] 19.0 km (5:57 / km)
shoes: Mizuno greens

Long run with my Step into Life buddies. Ran to Lockwood Rd from Lake Weeroona via Barnard, Chum, Specimen Hill streets and along the creek. Ran back along the creek. Ran with Dillo pretty much the whole way; we keep pace with each other quite well.

orienteering 1:15:00 [2] 5.3 km (14:09 / km)
shoes: Black innovates

Preparation for an orienteering event in a couple of weeks. This was spent walking through terrain south of Castlemaine to check out options for easy and moderate navigation courses. Lovely damp forest, rugged and steep.

Saturday Jul 2, 2016 #

Step into Life group (Powerflex) 1:00:00 [2] 1.5 km (40:00 / km)
shoes: Mizuno greens

Walked 7km to get to and from the Powerflex session at the lake. Hard stretch this morning.

orienteering 1:19:58 [3] 8.0 km (10:00 / km)
shoes: Innov8 bright

Headed out to do course 2 today on the one tree hill terrain, but had difficulty finding the 3rd control after the long leg. Then I had more trouble finding the next control. Then I looked at my watch and realizing that I wouldn't get back before course closure time, made a decision to abandon my course I order to get back and help collect controls. Jogged and walked another 2 km loop to collect 11 controls.

Friday Jul 1, 2016 #

run 37:40 [3] 6.36 km (5:55 / km)
shoes: Mizuno greens

Early morning street run.

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