Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Golfer

In the 29 days ending Feb 29, 2020:

activity

time

miles

Orienteering

7:07:04

23.87

(17:53)

38.42

(11:07)

478

40 /

46c

86%

Running

4:16:30

26.35

(9:44)

42.41

(6:03)

378

Gym

3:10:00

Walking

2:00:00

Strength and conditioning

1:15:00

Pilates

1:00:00

Total

18:48:34

50.22

80.83

856

40 /

46c

86%

2:32

0:00

» now

Saturday Feb 29, 2020 #

7 AM

Running race (Roadies) 18:33 [3] 3.15 km (5:53 / km)
ahr:144 max:153 shoes: Asics Gel Nimbus 20 Black

Short course at the wetlands.

Friday Feb 28, 2020 #

9 AM

Running 1:02:34 [3] 9.41 km (6:39 / km) +221m 5:57 / km
ahr:141 max:183 shoes: Mizuno Wave Diachi

Trail run in Livingstone NP with Deb and Briohny. Longest run for quite a while with a bit of walking up some of the very steep sections. Knee generally OK.

10 PM

Strength and conditioning 15:00 [3]

At home

Wednesday Feb 26, 2020 #

5 PM

Orienteering race 32:43 [4] *** 4.32 km (7:35 / km) +58m 7:06 / km
ahr:146 max:182 spiked:25/30c shoes: Asics Gel Nimbus 20 Black

Canberra Wednesday Sprint at Radford College. Very technical course and area. Stuttering start then missed 7 completely, realising when almost at 8. Steady through the map flip and on to #20 where I couldn't work out the mapping as expected the flag to be at the bottom under the canopy. Turned out to be up the top but wasn't mapped as 2 running levels? After that didn't push too hard as was spent and a bit scrappy with nav. If nothing else, as good training for Melbourne next weekend.

Tuesday Feb 25, 2020 #

9 AM

Gym 45:00 [3]

Monday Feb 24, 2020 #

10 PM

Strength and conditioning 15:00 [3]

At home

Sunday Feb 23, 2020 #

11 AM

Orienteering (Control collection) 14:42 [3] *** 1.29 km (11:24 / km) +37m 9:57 / km
ahr:127 max:151 shoes: Mizuno Wave Diachi

Only run today as was organiser for today's training activities. Seemed to go down pretty well with the punters!

Saturday Feb 22, 2020 #

10 AM

Orienteering 43:47 [3] *** 1.83 km (23:57 / km) +38m 21:43 / km
ahr:127 max:163 shoes: Mizuno Wave Diachi

Control placement at Barambogie for tomorrow's training.

1 PM

Orienteering 40:07 [3] *** 2.94 km (13:39 / km) +41m 12:46 / km
ahr:136 max:163 shoes: Mizuno Wave Diachi

Fox and hound activity with young Tom at Cyanide Dam. Apart from a wide route to 2, he did well.

Orienteering 21:39 [3] *** 2.17 km (9:57 / km) +13m 9:40 / km
ahr:133 max:149 shoes: Mizuno Wave Diachi

Corridor exercise at Cyanide Dam, shadowing Jack. Needed good compass control and he did it very well.

Orienteering (Control collection) 16:32 [3] *** 1.63 km (10:07 / km)
ahr:132 max:149 shoes: Mizuno Wave Diachi

8 PM

Orienteering 30:23 [3] ** 1.64 km (18:34 / km) +2m 18:28 / km
ahr:106 max:145 shoes: Asics Gel Nimbus 20 Black

Night O in Chiltern with 5 year old grandson Logan. Was a lot of fun and he did well checking all the numbers were correct. Climb was a killer :-)

Thursday Feb 20, 2020 #

9 AM

Running 46:45 [3] 7.87 km (5:56 / km) +70m 5:41 / km
ahr:158 max:169 shoes: Asics Gel Nimbus 20 Black

Morning run on Tatton ridge. Nice to run in cooler conditions although still quite humid.

Tuesday Feb 18, 2020 #

1 PM

Walking 2:00:00 [3]
shoes: Mizuno Wave Diachi

With a couple of AWOC members looking at a potential new O map down Walbundrie way. Lots of high quality granite but some parts very steep and also quite thick wattle regrowth in some areas. Will see what transpires.

Monday Feb 17, 2020 #

9 AM

Gym 40:00 [4]

Sunday Feb 16, 2020 #

9 AM

Orienteering race (Sunday Summer Series #7) 39:55 [4] ** 4.93 km (8:06 / km) +95m 7:23 / km
ahr:141 max:155 shoes: Asics Gel Nimbus 20

Out at CSU where first time setter Phil did a great job, with control sites right across the map, including the rocky hill (actually it's the first time I've run competitively on the hill since I mapped it back in 2017). Managed to get them all today and back in 40 minutes, however was smashed by Briohny (31) and Stuart (37)!

10 PM

Strength and conditioning 15:00 [3]

Saturday Feb 15, 2020 #

7 AM

Running race (Roadies at the wetlands) 44:27 [4] 8.02 km (5:33 / km)
ahr:146 max:169 shoes: Mizuno Wave Diachi

Ran the long this morning as no golf today. Bit of a struggle in the humidity! Knee not too great on the (small) climbs.

Friday Feb 14, 2020 #

9 AM

Gym 20:00 [4]

Short session before pilates.

10 AM

Pilates 1:00:00 [3]

Stretch class.

Thursday Feb 13, 2020 #

9 AM

Strength and conditioning 30:00 [3]

Tuesday Feb 11, 2020 #

9 AM

Running 31:53 [3] 5.01 km (6:22 / km) +86m 5:52 / km
ahr:151 max:168 shoes: Mizuno Wave Diachi

Steady loops run on Rocky Hill, including "Max's" track a couple of times. Nice to have some soft ground underfoot after our 30 mm of rain yesterday and Sunday (not much compared to the coast and other places but our best since last November!)

Sunday Feb 9, 2020 #

9 AM

Orienteering race (Sunday Summer Series #6) 40:57 [3] ** 5.88 km (6:58 / km) +42m 6:44 / km
ahr:144 max:166 shoes: Asics Gel Nimbus 20

Steady run around Tatton in very light rain. Feeling sore in left knee and right hammy this morning!

Saturday Feb 8, 2020 #

7 AM

Running (Roadies at the wetlands) 17:48 [4] 3.11 km (5:44 / km)
ahr:141 max:160 shoes: Asics Gel Nimbus 20 Black

Ran the short course on physio's orders: less distance for a while!

Friday Feb 7, 2020 #

9 AM

Gym 45:00 [3]

Strength and conditioning

Thursday Feb 6, 2020 #

7 AM

Running 34:30 [3] 5.84 km (5:54 / km) +1m 5:54 / km
ahr:161 max:186 shoes: Asics Gel Nimbus 20

Morning Wiradjuri and wetlands loop with Deb. Lots of sore bits after physio yesterday!

Tuesday Feb 4, 2020 #

9 AM

Gym 40:00 [4]

Following physio's prescribed exercises to assist quad, hamstring and calf strengthening.

Monday Feb 3, 2020 #

11 AM

Orienteering 1:16:02 [1] **** 2.6 km (29:16 / km) +40m 27:10 / km
ahr:121 max:165 shoes: Mizuno Wave Diachi

Check and tag sites in the wonderful Barambogies granite, for Waggaroos training weekend later this month. Nice to be back in the bush, especially as it was cool and clear!

Orienteering 25:58 [4] **** 2.36 km (11:01 / km) +83m 9:22 / km
ahr:137 max:168 spiked:15/16c shoes: Mizuno Wave Diachi

Test run on control picking exercise at Barambogies. Silly overrun error on #2 (esp as I tagged it!) A couple of very physical legs so will likely make them optional.

Sunday Feb 2, 2020 #

9 AM

Orienteering race (Sunday Summer Series #5) 44:19 [4] ** 6.84 km (6:29 / km) +30m 6:20 / km
ahr:148 max:182 shoes: Asics Gel Nimbus 20

Summer Series resumed in Turvey Park. Thankfully much cooler than the last few days but still very humid. Slow and steady as first run for a week.

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