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Training Log Archive: Golfer

In the 30 days ending Apr 30, 2013:

activity	#	time	miles		km		+m
Running	10	6:13:13	42.1	(8:52)	67.75	(5:31)	41
Strength and conditioning	18	4:30:00
Orienteering	4	3:37:57	11.62		18.7		115	32 /	36c	88%
Cycling	2	1:04:15	14.14	(4:33)	22.75	(2:49)
Total	34	15:25:25	67.85		109.2		156	32 /	36c	88%

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Tuesday Apr 30, 2013 #

5 PM

Running 25:00 [3] 4.4 km (5:41 / km)
shoes: Asics Gel Nimbus 14 white/gold

Short run from home onto the fire trail on Rocky Hill and down into Gracelands (didn't see Elvis!) and then onto Kooringal Rd, down to the cemetery and along the powerline track. Walked up the hill as usual.

Sunday Apr 28, 2013 #

7 AM

Running 1:14:57 [3] 13.1 km (5:43 / km) +41m 5:38 / km
shoes: Asics Gel Nimbus 14 white/gold

Morning run from home out around the Lake and back again. My longest run in many months and hammy, whilst a little tight, was pretty good.

Saturday Apr 27, 2013 #

10 PM

Strength and conditioning 15:00 [3]

Friday Apr 26, 2013 #

7 AM

Strength and conditioning 15:00 [3]

5 PM

Running 38:00 [3] 6.75 km (5:38 / km)
shoes: Asics Gel Nimbus 14 white/gold

Afternoon run through Rocky Hill down to Kooringal Rd and then down to Marshall's Creek and the levee. Turned around and back the same way until I reached the cemetery then along the powerline track to the bottom of the hill.

Felt quite strong in the legs today with noticeable improvement in the hammy although still a way to go.

Thursday Apr 25, 2013 #

8 AM

Strength and conditioning 15:00 [3]

Wednesday Apr 24, 2013 #

7 AM

Running 45:00 [3] 8.5 km (5:18 / km)
shoes: Asics Gel Nimbus 14 white/gold

Morning run from hotel in Sydney, through Hyde Park and around the Botanic Gardens to the Opera House then back past Govt House to Hyde Park and hotel.

Brilliant morning in Sydney, fine and cool with great views across the harbour and city. Hammy a little tight to start but OK after I warmed up.

Tuesday Apr 23, 2013 #

7 AM

Strength and conditioning 15:00 [3]

10 PM

Strength and conditioning 15:00 [3]

Monday Apr 22, 2013 #

Note

Physio appt this afternoon. Dry needling in the hammy and glute and she worked the needles a lot so very sore afterwards.

Sunday Apr 21, 2013 #

10 AM

Orienteering race (Interclub #1) 57:14 [5] **** 7.0 km (8:11 / km)
spiked:8/10c shoes: Inov8 Oroc 350

Wagga-Albury Interclub at Burngoogee after driving back from Canberra this morning. Forestry have started felling the pine compartments on the map (we found out on Thursday!) so that made the entrance look very different.

Ran well to the first one, mainly on the track. Leaving 1, I went to align my map and compass...compass? Damn, left it at the start. No choice but to continue without. Got to where 2 should be but not there! Didn't take too long to find it but it was in the wrong spot. Not having a compass seemed to be a blessing as I was concentrating really well on matching the map and terrain and had no problems thru to 7. Missed 8 a little to the left but relocated quickly. Poor route choice on long leg to 9 when I should have used the track and then didn't read description on 10, looking for a cluster rather than single boulder.

Pretty happy with 2nd overall (winner at least 25 years younger!)

C • Who .... 2

1 PM

Orienteering 1:15:00 [3]
shoes: Inov8 Oroc 350

Control collection after today's event.

Saturday Apr 20, 2013 #

Note

Level 2 Controllers re-accreditation workshop in Canberra. Good day with a good mix of people and lots of interesting discussion and some valuable info.

Friday Apr 19, 2013 #

10 PM

Strength and conditioning 15:00 [3]

Thursday Apr 18, 2013 #

7 AM

Strength and conditioning 15:00 [3]

5 PM

Cycling 15:00 [3] 5.0 km (3:00 / km)

A failed attempt at cycling with a puncture after only 15 minutes and no spare. Was riding from home to our old place to turn the garden sprinklers off (had turned them on on the way home from work). Walked for another 10 minutes pushing the bike then had to ring the rescue squad (thanks Deb) to come and pick me up.

C • Sprinklers... 2

Wednesday Apr 17, 2013 #

7 AM

Strength and conditioning 15:00 [3]

Tuesday Apr 16, 2013 #

5 PM

Running 29:07 [3] 5.5 km (5:18 / km)
shoes: Asics Gel Nimbus 14 white/gold

Lap of the Lake after 4 hours sitting in the car driving to Griffith and back for work. Deb also came out and was only going to do a short run but ended up also doing the full lap, in the opposite direction to me!

Hammy was a bit sore during and afterwards which is a bit disappointing as had been feeling preety good.

C • Opposite direction ..... 4

Saturday Apr 13, 2013 #

1 PM

Running race (Road Runners) 37:39 [4] 7.5 km (5:01 / km)
shoes: Asics Gel Nimbus 13

First Roadies for a number of weeks, this time a nice new course with some single track at Rawlings Park. Felt pretty good all the way and managed to hold a conversation with Phil from CSU for a lot of the time. Hammy was there or there abouts but not a major worry.

Friday Apr 12, 2013 #

5 PM

Running 26:40 [3] 4.5 km (5:56 / km)
shoes: Asics Gel Nimbus 14 white/gold

Short run from home to see how things felt after the sports massage yesterday. Oddly, I had more tightness in my right calf than the hammy which was pretty solid. Still a little way to go but improvement. No snakes on the track today!

10 PM

Strength and conditioning 15:00 [3]

Thursday Apr 11, 2013 #

7 AM

Strength and conditioning 15:00 [3]

5 PM

Note

Sports massage. Took Briohny's booking as she has caught the tummy bug going through her family (started by Ryder, presumably from Day Care, then Trent!).

He gave my hammy and lower back a good workout but also worked on what he saw as the likely source of the injury - a hip flexor problem. Feeling a bit bruised now but leg also feels stronger so will see how it pans out over the next day or so.

C • Happy.... 2

10 PM

Strength and conditioning 15:00 [3]

Tuesday Apr 9, 2013 #

7 AM

Strength and conditioning 15:00 [3]

5 PM

Running 41:20 [3] 7.5 km (5:31 / km)
shoes: Asics Gel Nimbus 14 white/gold

Afternoon run from home. Out the back for a warm up along the powerline track past the cemetery to Kooringal Rd. Bit of a heart-starter when the 2.5m brown "stick" on the powerline track suddenly reared its head and hissed at me! Lucky its head was on the far side away from me.

After that I did a series of surges along the bike track to get the hammy used to faster running, to Marshall's Creek bridge where I turned back and continued the surges until I reached the cemetery. Wasn't keen on going back along the powerline track after the earlier surprise especially as it was getting darker so continued along Kooringal Rd and returned home via Faye and Kilpatrick.

Distance is a Google guestimate as Garmin is out for the count and awaiting a report from the support people.

C • That seems late 3

Monday Apr 8, 2013 #

7 AM

Strength and conditioning 15:00 [3]

3 PM

Strength and conditioning 15:00 [3]

At the physio

Sunday Apr 7, 2013 #

10 AM

Orienteering (Club event) 39:32 [4] ** 4.7 km (8:25 / km)
spiked:10/11c shoes: Salomon Trail

Straightforward course on Willan's Hill in central Wagga. Lots of track running and a little bit of cross country. Steep area so had to work hard physically.

11 AM

Running 16:30 [3] 3.0 km (5:30 / km)
shoes: Asics Gel Nimbus 13

Run home from O event, over Willan's Hill and down into Kooringal then up to our place.

10 PM

Strength and conditioning 15:00 [3]

Saturday Apr 6, 2013 #

1 PM

Note

Monthly medal golf. 76 net but probably should have been closer to par, with a couple of lip-out putts early and some wayward irons later in the round. Only missed 2 fairways although still too much left to right movement off the tee. Greens had been cored and sanded so were not great although Neil Speirs (scratch) didn't have too much trouble with 66 off the bat!

10 PM

Strength and conditioning 15:00 [3]

Friday Apr 5, 2013 #

5 PM

Cycling 49:15 [3] 17.75 km (2:46 / km)

Afternoon ride from home. Usual loop out to rawlings Park and then home via the Lake, Plumpton and Kooringal Rds. Distance is from previous rides as Garmin is still non-operational!

10 PM

Strength and conditioning 15:00 [3]

Wednesday Apr 3, 2013 #

5 PM

Running 39:00 [3] 7.0 km (5:34 / km)
shoes: Asics Gel Nimbus 13

Afternoon run from home down to the river and back via the power line track and cemetery. Decided to push a bit harder today to see how the hammy responded. Wouldn't call it an intervals session but tried to surge a bit faster evern few minutes after a 2 km warmup. Hammy was prett tight most of the way but seemed to pull up OK after stretching and icing.

Garmin failed (maybe fatally!) at about the 6km mark so time and distance are a guestimate! Garmin has a blank screen and won't reset but I could download data until I formatted it. Not sure where to go now....

Tuesday Apr 2, 2013 #

10 PM

Strength and conditioning 15:00 [3]

Monday Apr 1, 2013 #

9 AM

Orienteering race (Easter Day 3) 46:11 [5] **** 7.0 km (6:36 / km) +115m 6:06 / km
spiked:14/15c shoes: Inov8 Oroc 350

Final day of Easter at Crusoe Reservoir, a new open spur gully area with some gold mining. My best run of the carnival, with only minimal errors totalling about 2 minutes. Decided to run as hard as I could despite hamstring issue and, although I felt it whilst running, I pulled up OK.

I found the course quite straightforward, almost at a moderate rather than hard navigation standard and I think the setter missed the chance to make it harder (navigationally) by using too many linear features and not enough of the gold mining point features. Even several of the point features used were quite easy as they were near tracks or in watercourses.

Overall, a good carnival with a variety of different terrains, well organised and well run.

Day 3 M55A - Splits

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