Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Golfer

In the 30 days ending Apr 30, 2015:

activity

time

miles

Orienteering

7:50:40

23.45

(20:04)

37.73

(12:28)

1016

51 /

60c

85%

Running

3:46:17

24.8

(9:08)

39.91

(5:40)

208

Total

11:36:57

48.24

(14:27)

77.64

(8:59)

1224

51 /

60c

85%

2:56

0:00

» now

Tuesday Apr 28, 2015 #

5 PM

Running (Long(ish)) 56:14 [3] 9.94 km (5:39 / km) +54m 5:30 / km
shoes: Asics Gel Nimbus 15 yellow

From Briohny's house (Deb dropped me off as she was walking Darcy-dog whilst Bri and fam are in Victoria), around the end of the Lake and home via Kooringal Rd, Cemetery and powerline track.

Longest run since the 10k in Orange back on 1st March and felt quite strong (although slow). Probably could have gone a bit further but it was dark and I had no lights....wonder if I could ask for Ayups for my birthday....but won't need them then as it is in October!

C • Early present? 2

Sunday Apr 26, 2015 #

12 PM

Orienteering 51:57 [3] 3.5 km (14:50 / km) +151m 12:12 / km
shoes: Inov8 Trailroc 255

Collecting controls at Connorton. Tried to get as much out of this as I could in terms of running training.

Saturday Apr 25, 2015 #

9 AM

Orienteering 1:09:13 [2] **** 3.2 km (21:39 / km) +162m 17:17 / km
shoes: Inov8 Trailroc 255

First loop putting out controls for tomorrow's club event at Connorton. Great to be out here again, one of my favourite areas.

10 AM

Orienteering 1:47:46 [2] **** 3.9 km (27:37 / km) +94m 24:39 / km
shoes: Inov8 Trailroc 255

2nd loop, interrupted by a 20 minute phone call from a mate wanting IT support:-)

Tuesday Apr 21, 2015 #

5 PM

Running 42:25 [3] 7.5 km (5:39 / km) +66m 5:25 / km
shoes: Asics Gel Nimbus 15 yellow

Afternoon loop out the back gate, down to the river and back. Added a bit extra going aorund the cemetery on the way out. Probably the best I've felt running for some time (still slow though). Cooler conditions no doubt helped and likely less stressed about heart condition now that the cardiologist has said there are no issues with continuing to run.

Sunday Apr 19, 2015 #

7 AM

Running 36:05 [3] 6.46 km (5:35 / km) +54m 5:22 / km
shoes: Asics Gel Nimbus 15 yellow

Morning run with Deb in Parramatta Park. We started out together then I headed off on a longer circuit. Nice morning after overnight rain. Plenty of other people out exercising too.

Wednesday Apr 15, 2015 #

6 AM

Running 39:26 [3] 7.0 km (5:38 / km) +16m 5:34 / km
shoes: Asics Gel Nimbus 15 white/blue

Easy paced morning run down to the railway viaduct and back.

Cardiology tests Monday and Tuesday have shown no structural issues with ticker but booked in for more tests in Sydney next month to look at very slow resting heart rate and associated issues.

Sunday Apr 12, 2015 #

11 AM

Orienteering race (Interclub #2) 1:05:58 [4] **** 6.66 km (9:54 / km) +226m 8:28 / km
spiked:9/11c shoes: Inov8 Trailroc 255

Second Interclub with AWOC at Burngoogee. A poor run overall with a 2 minute error at #1 (went low, overshooting the control: should have stayed high) and a dumb error at 9 that cost about 11 minutes. Had no plan coming out of 8 and just blundered off into the green. Eventually relocated off a track but damage was done. I was leading by over a minute on elapsed time at 8!

Friday Apr 10, 2015 #

6 AM

Running 30:30 [3] 5.0 km (6:06 / km)
shoes: Asics Gel Nimbus 15 yellow

Morning run from home down to the Marshall's Creek bridge and return. Thought it was going to be a lot colder so was a bit overdressed!

Monday Apr 6, 2015 #

10 AM

Orienteering race 1:05:49 [4] *** 7.67 km (8:35 / km) +100m 8:04 / km
spiked:13/16c shoes: Inov8 Trailroc 255

Big weather change today: cold and windy with patches of rain. Good start thru to 3 then got distracted by other runners (should be better than that by now!) resulting in major error (10+ mins) on 4. After sorting that out, was steady most of the way home, with a smaller miss on 11.

Didn't enjoy the end of the course which was 5 technically easy controls in and out of side gullies on the main watercourse, with just physical effort required to get up and down. Thought better use could have been made of some of the smaller gully systems to the north of the main channel to test navigation skills at the end when runners are fatigued (as was done nicely on Day 1).

Overall fairly happy with result as I knew I would be well off the pace given current physical issues. Frustrated by stupid errors on Days 1 and 3 that I shouldn't have made at the pace I was going.

Day 3 Course 9 - Splits

Sunday Apr 5, 2015 #

11 AM

Orienteering race 54:20 [4] *** 6.71 km (8:06 / km) +162m 7:14 / km
spiked:13/14c shoes: Inov8 Trailroc 255

Managed to keep it all together today with no real errors apart from being slightly off on 12. Conservative on both the longer legs, climbing across and around to the south thru the saddle on 7-8, then around the watersourse NW and up the 2nd watercourse to the saddle on 9-10. Happy with time as I knew I would be slow.

Day 2 Course 9 - Splits

Saturday Apr 4, 2015 #

11 AM

Orienteering race (Easter Day 1) 55:37 [4] **** 6.1 km (9:07 / km) +121m 8:18 / km
spiked:16/19c shoes: Inov8 Trailroc 255

A good clean (but slow as expected) run through to 12 then managed to stuff up 13, 14 and 16, losing about 8 minutes all up on comparable runners. Fatigued and bad map reading towards the end of te course.

Good course, best of the 3 days, with a good navigational challenge at the end (which I pretty much failed!).

Day 1 Course 9 - Splits

Friday Apr 3, 2015 #

Event: 2015 Australian Three Days

5 PM

Running 21:37 [3] 4.0 km (5:24 / km) +18m 5:17 / km
shoes: Asics Gel Nimbus 15 yellow

Easy jog around Jamestown after 7 hours in the car, driving from Hay this morning.

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