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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: jools

In the 31 days ending Oct 31, 2017:

activity # timemileskm+m
  Step into Life group12 11:52:00 5.51 8.86
  orienteering5 4:54:00 17.84(16:29) 28.71(10:14)
  run5 2:20:50 15.72(8:58) 25.3(5:34)
  MTB ride1 1:17:08 9.05(8:32) 14.56(5:18)
  Total18 20:23:58 48.11 77.43

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Tuesday Oct 31, 2017 #

run 26:49 [3] 4.87 km (5:30 / km)
shoes: Blue asics

Morning jog up and down the creek, although I ran along MacKenzie, then turned around and ran back along the creek track.

Monday Oct 30, 2017 #

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

Tough tone up session with a fair amount of running between the weights tasks

Sunday Oct 29, 2017 #

orienteering 1:25:42 [2] 7.64 km (11:13 / km)
shoes: Treksta Nestfit

Control collection at Rocky Rises on a happy warm Sunday morning.

Saturday Oct 28, 2017 #

Step into Life group (Powerflex) 1:00:00 [2]

Stretch session

MTB ride 1:17:08 [2] 14.56 km (5:18 / km)

Cycled to meet Louise, Di and Di's daughter at the tennis centre. We rode along the path past the Peppercorn Farm and out to the Schweppes centre via Long Gully. We took the gravel back road to Specimen Gully Rd where Di and Kerrie continued to their home in Maiden Gully. Louise and I rode back to my place for lunch. Shortish ride, but pleasant.

Thursday Oct 26, 2017 #

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

Weights session

Wednesday Oct 25, 2017 #

Step into Life group (Cardomax) 52:00 [3] 3.46 km (15:02 / km)
shoes: Blue asics

Set out on a 5km time trial with the SIL group. Met an old work buddy from Bendigo Health, Trevor, and stopped to chat with him. It was lovely to see him. Didn't finish the 5km....

Monday Oct 23, 2017 #

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

Heavyweights session.

run 28:34 [3] 4.95 km (5:46 / km)
shoes: Blue asics

Late afternoon local plod up the creek and back with Neil. My knee was a little sore during the warm up, which seemed to take the first half of this run.

Saturday Oct 21, 2017 #

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

Great stretch session.

orienteering 1:01:25 [4] **** 6.83 km (9:00 / km)
shoes: Innov8 bright

Neil organised a hagaby style event today on the New Saint Mungo. It was a fun event and I became confused a couple of times when navigating. There are many tracks which you have to use in places because the regrowth since the black Saturday fire is very thick. The tracks are curved and it's easy to be confused. I made a 180 degree error at one stage and asked a colleague for my location.....

Friday Oct 20, 2017 #

run 29:29 [3] 5.22 km (5:39 / km)
shoes: Blue asics

Ran with Ilka after work. My knee wasn't sore, which was really good.

Thursday Oct 19, 2017 #

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

Heavy weights session, using 5kg weights. Lots of biceps curls, squats, shoulder presses, push ups, sit ups, bridges, etc.

Saturday Oct 14, 2017 #

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

Excellent stretch session. First for ages.

orienteering 51:09 [3] 5.87 km (8:43 / km)
shoes: Black innovates

Event at ironstone hill. The course used pivot controls and had us running loops. Unfortunately I was disqualified because I missed one control out of 17. My knee was very sore and I was thinking more about the pain than the orienteering....

Friday Oct 13, 2017 #

run 29:19 [3] 5.17 km (5:40 / km)
shoes: Blue asics

Local early morning run before work.

Thursday Oct 12, 2017 #

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

Heavy weights session tonight. First session for the week having been busy with a training course on Monday & Tuesday and then I was too late for the cardio session last night. . Hard session, first time with 5 kg weights for a long time!

Saturday Oct 7, 2017 #

run 26:39 [3] 5.09 km (5:14 / km)
shoes: Blue asics

Late starter for Parkrun this morning. I kept my own time while doing the normal route.

orienteering 41:09 [2] 3.97 km (10:22 / km)
shoes: Black innovates

Score event on the Birds Reef map, with the Kangaroo Flat bot gardens used for the assen
Moly and closer controls. I only visited the closest 18 controls out of 29, and didn't run much. Also visited the toilet en route, so this was not a competitive effort on my behalf.

Thursday Oct 5, 2017 #

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

Tone up with 4kg weights to start with. I'll try to use 5kg weights next week.

Wednesday Oct 4, 2017 #

Step into Life group (Cardiomax) 1:00:00 [3] 5.4 km (11:07 / km)
shoes: Blue asics

Running session which included warm ups, intervals and drills.

Monday Oct 2, 2017 #

Step into Life group (Fitness evaluation) 1:00:00 [3]

I needed a rest day, but this was my first opportunity to start back at Step into Life after time away. It was a fitness evaluation. My knees were feeling sore and tired, so I went slow on the 2km time trial, the weighted squats were hard, and my form showed up in the sprints repetitions.

Sunday Oct 1, 2017 #

orienteering race (Aus champs relay) 54:35 [5] **** 4.4 km (12:24 / km)
shoes: Salomons

Relay event on the last day of the Aus Champs carnival. I ran as the 3rd runner in the team (W35A), with Hania Lada and Margi Freemantle. We came 3rd (out of 4 teams) when the Tasmanian team was disqualified due to mispunching.

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