Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Golfer

In the 30 days ending Jun 30, 2014:

activity	#	time	miles	km	+m
Orienteering	7	10:38:44	9.51	15.3	513	22 /	27c	81%
Running	10	7:30:48	46.59	74.97	375
Total	17	18:09:32	56.09	90.27	888	22 /	27c	81%

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Sunday Jun 29, 2014 #

9 AM

Orienteering race (4th Interclub with AWOC) 1:07:17 [5] ***** 6.27 km (10:44 / km) +297m 8:41 / km
spiked:12/14c shoes: Inov8 Trailroc 255

Probably the coldest I have ever felt on an Orienteering course! Interclub on the highest and most exposed part of the Burngoogee map and we had low cloud and SW winds all day. Patches of sleet between the boulders and many fallen tress were evidence of the severe overnight conditions. Opted to wear a long sleeve running shirt under my O top and glad I did.

Course was tough (thanks Deb!) with lots of sharp climb and a couple of very technical controls. A great part of the map with some really nice granite and subtle gullies. Reasonably happy with the nav although unsure at #1 and then well right on #10. Was able to run it out pretty well in tough terrain so happy with the general fitness levels. Held out for a win on the day.

Saturday Jun 28, 2014 #

9 AM

Orienteering (Control placement) 2:00:00 [2]
shoes: Inov8 Trailroc 255

Put out the moderate and easy controls, plus some taping and map updates for Deb's Interclub event with AWOC tomorrow. Very cold in the forest....

Friday Jun 27, 2014 #

6 AM

Running 29:30 [3] 5.55 km (5:19 / km)
shoes: Asics Gel Nimbus 14 2nd pair w

First really early run this winter, headlamp on and nicely rugged up but forgot my beanie! Wasn't too bad apart from some foggy patches. Just a short loop around Kooringal and back through the Cemetery and along the powerline track.

Wednesday Jun 25, 2014 #

7 AM

Running 44:00 [3] 7.7 km (5:43 / km) +95m 5:23 / km
shoes: Asics Gel Nimbus 15 white/blue

Very enjoyable morning run in Sydney. From my hotel through Hyde Park and down to Mrs Macquarie's Chair to see the sun rise over the harbour. Then a loop around to the Opera House and back through the Gardens, The Domain and Hyde Park. First outing in my new Nimbus 15s (bought them last year but first run!) and they didn't disappoint.

Sunday Jun 22, 2014 #

9 AM

Note

5 hours map update at Connorton. Brilliant day to be in the bush and got quite a bit done.

Saturday Jun 21, 2014 #

12 PM

Running (Long) 1:29:00 [3] 16.25 km (5:29 / km)
shoes: Asics Gel Nimbus 14 2nd pair w

Decided it was time to try a longer run so, instead of running AT Road Runners, I ran TO Road Runners at Silvalite from home. Really nice run down to the river and then all the way around to the Gobba bridge with lots of single track and absolutely no one else running or riding! Then out onto the roads for a bit before back onto single track around Flowerdale Lagoon before a couple of k's on dirt roads to the Roadies start. Only had to wait about 10 minutes until Deb finished her run, so timing was good. Longest run in many months but held up really well. Just need to build on this for the Trail Half in August.

Thursday Jun 19, 2014 #

5 PM

Running 27:21 [3] 4.6 km (5:57 / km)
shoes: Asics Gel Nimbus 14 2nd pair w

Short but hilly afternoon run on Rocky Hill. Went out a bit late and got caught out by how quickly it gets dark. The single track was fun but very hard to see!

Tuesday Jun 17, 2014 #

5 PM

Running 33:47 [4] 6.23 km (5:25 / km)
shoes: Asics Gel Nimbus 14 2nd pair w

Afternoon effort out on the hill and down through the cemetary to the bridge at the highway then back along the powerline track.

Sunday Jun 15, 2014 #

8 AM

Orienteering (Control placement) 1:50:00 [2]
shoes: Asics Gel Nimbus 14 2nd pair w

Putting out flags and SI for today's club sprint at CSU

12 PM

Orienteering (Control collection) 1:00:00 [3]
shoes: Asics Gel Nimbus 14 2nd pair w

Collecting controls after todays event

Saturday Jun 14, 2014 #

1 PM

Running race (Road Runners) 45:36 [5] 9.09 km (5:01 / km) +107m 4:44 / km
shoes: Inov8 Trailroc 255

Roadies at Silvalite - managed to run the whole course this week with no shortcuts! Pushed pretty hard for most of the run today although I backed off a bit towards the end with a calf twinge.

Thursday Jun 12, 2014 #

7 AM

Running 50:00 [3]
shoes: Asics Gel Nimbus 14 2nd pair w

Morning run in Deniliquin State park, great running conditions. Forgot the Garmin....

Monday Jun 9, 2014 #

11 AM

Orienteering 54:58 [2] 3.2 km (17:10 / km) +67m 15:33 / km
shoes: Asics Gel Nimbus 14 2nd pair w

Map update and control site investigation at CSU for upcoming club sprint event

Sunday Jun 8, 2014 #

9 AM

Orienteering 3:00:00 [1]
shoes: Salomon Trail

Map update at Connorton.

Saturday Jun 7, 2014 #

1 PM

Running race (Road Runners) 44:47 [5] 8.93 km (5:01 / km) +108m 4:44 / km
shoes: Inov8 Trailroc 255

Roadies at Silvalite. Arrived after the run had started as Deb and I had just come from the hospital, visiting our 2nd Grandson, Logan, who was born Friday afternoon:-)

A new course due to impending road works for the new Kapooka Bridge and deviation. A bit of climb but mostly gradual for the first half before a steeper pinch and then mostly downhill back to the finish. As we had missed the start, we also missed the course briefing and I subsequently took a "shortcut", missing about 300m of the long course. Turned out I was not alone in this as the marking was apparently a bit vague (I didn't see it at all!). Happy with the pace and I feel my fitness and strength are both improving.

Thursday Jun 5, 2014 #

4 PM

Running 51:52 [3] 9.76 km (5:19 / km) +39m 5:13 / km
shoes: Asics Gel Nimbus 14 2nd pair w

Afternoon lap of the Lake plus a side trip out into Rawlings Park for some extra distance.

Tuesday Jun 3, 2014 #

4 PM

Running 34:55 [4] 6.86 km (5:05 / km) +26m 5:00 / km
shoes: Asics Gel Nimbus 14 2nd pair w

Afternoon run at the Lake with Deb who did an easy lap. After a steady first 2 kms, I pushed a bit harder - a tempo run I guess - for the next 3 km, then steady again to finish. Felt quite strong apart from some right calf tightness near the end of the faster section.

Sunday Jun 1, 2014 #

10 AM

Orienteering race (Interclub #3) 46:29 [5] **** 5.83 km (7:58 / km) +149m 7:04 / km
spiked:10/13c shoes: Inov8 Oroc 350

3rd Interclub with Albury at Walbundrie (Piney Ridge). A pretty clean run with a slight miss left on 3, similar to the right at 5 and then a bigger miss right on 6 - probably 2 minutes lost all up. Generally happy with nav and running speed (a bit more regimented training is paying off) and held on for the win by about 2 minutes.

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