Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Oxoman

In the 31 days ending Aug 31, 2010:

activity	#	time	miles		km		+m
Running	10	6:36:48	39.66	(10:00)	63.82	(6:13)	80
MTBnotO	8	4:34:59	53.94	(5:06)	86.8	(3:10)
XC Skiing	1	2:38:16	6.21	(25:28)	10.0	(15:50)
Orienteering	2	2:11:01	9.61	(13:38)	15.47	(8:28)
Wii Fit	5	1:51:00
Total	18	17:52:04	109.42		176.09		80
[1-5]	17	17:50:04

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Tuesday Aug 31, 2010 #

XC Skiing 2:38:16 [3] 10.0 km (15:50 / km)

XC Skiing - Lake Mountain. Whilst the snow cover was excellent it was pretty slow. I didn't fall over at any time which is an indication that I had to work pretty hard to get enough speed to lose control.

C • Lake Mtn 2

C • Lake Mtn 3

Sunday Aug 29, 2010 #

11 AM

Orienteering race 50:00 [4] *** 6.54 km (7:39 / km)
shoes: Innov-8 Terroc 330

Vic Relays - Woodlands. A couple of wider than necessary deviations cost me time on what were essentally straight line legs. No other errors in terrain which could be demanding for a sprint course. Just a bit slower than I would like. I have lost a bit of speed this winter.

Friday Aug 27, 2010 #

11 AM

MTBnotO 38:00 [3] 11.9 km (3:12 / km)

Mail run+.

3 PM

Running 52:19 [3] 8.2 km (6:23 / km)
shoes: Brooks Vapor 8 (2010)

Brimbank Park circuit.

C • Secret night training 2

Thursday Aug 26, 2010 #

Running 37:44 [3] 6.02 km (6:16 / km) +80m 5:53 / km
shoes: Brooks Vapor 8 (2010)

Altona Mound circuits. Relative to the last time I ran at the Mound last year this was a small improvement except for the flat run at the end where I was a minute slower.
Lap 1. 1.00 km 5:57 western loop.
Lap 2. 1.01 km 6:10 northern loop.
Lap 3. 0.91 km 5:43 western loop.
Lap 4. 1.01 km 6:30 northern loop
Flat run. 2.08 km 13:24 run from Mound out to Green turn-off and back

Wednesday Aug 25, 2010 #

10 AM

Running 38:51 [3] 6.2 km (6:16 / km)
shoes: Brooks Vapor 8 (2010)

David Ct-Underpass-Heathdale Wetlands.

MTBnotO 36:17 [3] 11.1 km (3:16 / km)

Mail run +.

4 PM

Wii Fit (Yoga and balance) 17:00 [1]

Tuesday Aug 24, 2010 #

10 AM

Running 37:56 [3] 6.2 km (6:07 / km)
shoes: Brooks Vapor 8 (2010)

David Ct-Underpass-Heathdale Wetlands.

MTBnotO 35:30 [3] 11.1 km (3:12 / km)

Mail run +.

Saturday Aug 21, 2010 #

Wii Fit (Yoga and balance) 28:00 [1]

C • Breakages? 2

Friday Aug 20, 2010 #

Wii Fit (Yoga and balance) 26:00 [1]

10 AM

Running 38:51 [3] 6.2 km (6:16 / km)
shoes: Brooks Vapor 8 (2010)

David Ct-Underpass-Heathdale Wetlands.

MTBnotO 36:13 [3] 11.1 km (3:16 / km)

Mail run+.

Monday Aug 16, 2010 #

10 AM

Running 39:54 [3] 6.2 km (6:26 / km)
shoes: Brooks Vapor 8 (2010)

David Ct-Underpass-Heathdale Wetlands. Delayed going out until after the squall had passed through. Even so, I knew it would be a cold SW head wind along the highway and I wore thermals on a daylight run for the first time this winter. Obviously needed a dose of HTFU. Waded through the roadworks and then lost 30 seconds into the wind along the highway. Made up some of it along Derrimut but then lost more after I turned back into the wind and through the mud in the Wetlands.

MTBnotO 37:03 [3] 11.0 km (3:22 / km)

Mail run +. Was looking forward to a fast time for the 2km straight down to creek and was not disappointed. Peaked at 43.4 kph but more pleasing was that I maintained speed above 40 kph for the whole section. The return journey was different story, only makig about 15 kph into the wind.

Sunday Aug 15, 2010 #

11 AM

Orienteering race 1:21:01 [4] *** 8.93 km (9:04 / km)
shoes: Innov-8 Terroc 330

SS#7 - Eppalock South. What a change to have water flowing in the major gullies. I almost got wet feet at some of the crossings. Running on a 1:15000 map was a bit novel and the first 1.5km leg seemed to take an eternity. Both the significant errors I made were due to being careless with direction through relatively vague terrain. Otherwise I was just slow, having lost quite a bit of fitness through illness during the last couple of months.