Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: jools

In the 31 days ending Jan 31, 2017:

activity	#	time	miles		km		+m
Step into Life group	13	12:45:00	17.21		27.69
long slow run	5	7:55:01	41.28	(11:30)	66.44	(7:09)
Bushwalk	1	3:28:00	5.59	(37:12)	9.0	(23:07)
orienteering	1	2:41:46	5.9	(27:24)	9.5	(17:02)
run	5	2:19:19	15.8	(8:49)	25.42	(5:29)
MTB ride	1	2:00:00	14.29	(8:24)	23.0	(5:13)
Total	23	31:09:06	100.07		161.05

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Tuesday Jan 31, 2017 #

orienteering (Putting out controls) 2:41:46 [2] 9.5 km (17:02 / km)
shoes: Innov8 bright

Spent a while organising gear and walking around Om the One Tree Hill mapped area placing controls for next Sunday's event. Many spiders; mostly jewel rather than golden orb spiders. I saw a preying mantis (dead and covered in web) caught up in an orb's web and the home owner was feasting on it.

Monday Jan 30, 2017 #

Step into Life group (Fitness evaluation) 1:00:00 [5] 2.0 km (30:00 / km)
shoes: Asic3000

Time trial was 2km in just under 10mins, with a drink stop included. The other exercises included: 1min of push ups, 2 mins moving plank, weighted squats & shoulder presses, situps in a minute, sprints in 90 secs. Phew!

Sunday Jan 29, 2017 #

long slow run 2:01:18 [4] 18.0 km (6:44 / km)
shoes: Asic3000

Out and back run along the track beside the Coliban main channel, from Sandhurst Res, with a few of the Step into Life gang. Finished off with a refreshing swim in Crusoe Res. Ran mostly on my own, as we were each doing our own distances and times, and found it quite boring. Beautiful morning, lovely peaceful environment, but no chatting this morning.

C • 18 k 2

Saturday Jan 28, 2017 #

run (Park run) 25:23 [5] 5.05 km (5:02 / km)
shoes: Asic3000

Tempo run at Parkrun this morning. Not my fastest time, but pleased with my ability to maintain a decent pace (for me). Faster 2nd split. Was 3rd woman back. Pleased with that.

Thursday Jan 26, 2017 #

run 33:36 [3] 5.28 km (6:22 / km)
shoes: Asic3000

Did the MacKenzie Rowan circuit with a number of hills. I was hopeless on the up- hills.

MTB ride 2:00:00 [3] 23.0 km (5:13 / km)

A leisurely ride in the Welsford forest today with Louise. Nice.

Wednesday Jan 25, 2017 #

Step into Life group (Cardimax -tempo sesh) 1:00:00 [3] 5.02 km (11:57 / km)
shoes: Asic3000

Hard run after a good warm up. To Tom Flood and back.

Monday Jan 23, 2017 #

Step into Life group (Tone up) 1:00:00 [4]
shoes: Blue asics

Really good but tough session led by Zeb. Used 5kg weights for the first time in ages, but couldn't do the lateral or front raises with them. Managed the other exercises though, as well as a total of 42 full push-ups.

Sunday Jan 22, 2017 #

long slow run 2:01:29 [4] 16.6 km (7:19 / km)
shoes: Black innovates

Ran with Louise in the Welford forest,. Followed the goldfields tracks from the golf course in Epsom to the O'Keefe Trail and back via a slightly shorter return loop route. Nice morning, and good company for a pleasant run. Arthritic toe was painful from 12km...

Saturday Jan 21, 2017 #

Step into Life group (Powerflex) 1:00:00 [2] 1.5 km (40:00 / km)
shoes: Asic3000

Jogged a lap as a warm up, then spent the rest of the hour stretching, balancing and core strengthening. Coffee after with the gang.

Thursday Jan 19, 2017 #

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

Free weights and a range of exercises using them: legs, shoulders, abs focus.

Wednesday Jan 18, 2017 #

Step into Life group (cardiomax) 45:00 [3] 4.4 km (10:14 / km)
shoes: Asic3000

Arrived late to SIL and missed the first 10 mins of warm up. This session was a mix of effort and recovery.

Tuesday Jan 17, 2017 #

run 28:56 [3] 5.04 km (5:44 / km)
shoes: Asic3000

Morning jog up and down the creek.

Monday Jan 16, 2017 #

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

Varied weights session. I was very woossie after yesterday's long run.

Sunday Jan 15, 2017 #

long slow run (Marne loop) 2:03:58 [4] 17.0 km (7:18 / km)
shoes: Asic3000

7am start for a group run of the Marne trig point run. 9 of us came along, from the orienteering club and Step into Life group. After the trig was reached, 3 of the orienteering members peeled off and ran down another spur. The rest of us clocked up the kms either along the channel track or around the reservoirs. Met up with walkers from the SIL group and had a swim in Crusoe to cool off. lovely!

Saturday Jan 14, 2017 #

Step into Life group (Powerflex) 1:00:00 [3] 1.5 km (40:00 / km)
shoes: Asic3000

The run was a cool down after Parkrun. The stretch was good, with some hard balancing and abs work.

run (Parkrun) 25:25 [4] 5.02 km (5:04 / km)
shoes: Asic3000

Tried to run easy but with a consistent pace.

Wednesday Jan 11, 2017 #

Step into Life group (Cardiomax) 1:00:00 [4] 6.4 km (9:22 / km)
shoes: Asic3000

We did a road trundle with about 5-6 hill circuits around a residential block. Tough hill session!

Monday Jan 9, 2017 #

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

Good and challenging session working in pairs for an allover workout.

Sunday Jan 8, 2017 #

long slow run 1:05:27 [3] 8.7 km (7:31 / km)
shoes: Asic3000

Went for an early 7am jog at Crusoe Res. started out slowly and continued my slow jog for about 6km, then decided I just wanted to walk; I was feeling too tired to maintain the pace. After Neil got back from his run, we had a swim in the reservoir. It was a hot day.

Saturday Jan 7, 2017 #

Step into Life group (Powerflex) 1:00:00 [3] 1.5 km (40:00 / km)
shoes: Asic3000

The run was effectively a cool down after Parkrun, a slow jog. The stretches were great for me today; some I've neglected to do over he last 3 weeks. Also good was the shady location, rather than stretching in the hot sun. Went out for coffee and breaks afterwards, too - first time in ages.

run (Parkrun) 25:59 [5] 5.03 km (5:10 / km)
shoes: Asic3000

Parkrun at 8am. Maintained a steady pace all the way around. It got a bit harder during the second loop, and I was slower than last week, but it's hot, I'm still recovering from my chest infection over Christmas and getting used to 5km tempo runs...

Thursday Jan 5, 2017 #

Step into Life group (Tone up) 1:00:00 [4]

Weights and strength session.

Wednesday Jan 4, 2017 #

Step into Life group (Cardiomax) 1:00:00 [4] 5.37 km (11:10 / km)
shoes: Asic3000

Interval session in the heat, at lest there was some shade and water Pistols!

Monday Jan 2, 2017 #

Bushwalk 3:28:00 [3] 9.0 km (23:07 / km)
shoes: Treksta Nestfit

Went hiking today in the Cathedral range with Neil and Ilka. We walked uphill along a road for 3.5kms before getting onto the ridge track which went over the Sugarloaf and along the ridge line to the saddle between South and North Jawbones cliffs, then down to the car park. A rough and steep walk and a good day!

Sunday Jan 1, 2017 #

long slow run 42:49 [3] 6.14 km (6:58 / km)
shoes: Asic3000

Went for a training run on some of the trails at Lake Mountain. Lovely soft grass for running and such beautiful scenery. We didn't run as far as originally planned. Still getting over my chest infection.

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