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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Golfer

In the 30 days ending Jun 30, 2018:

activity # timemileskm+m
  Orienteering9 8:14:14 26.06(18:58) 41.95(11:47) 103045 /50c90%
  Pilates5 5:00:00
  Running6 3:54:22 25.36(9:14) 40.82(5:45) 413
  Cycling1 2:01:01 24.86(4:52) 40.01(3:01) 229
  Gym1 40:00
  Total22 19:49:37 76.29 122.78 167245 /50c90%

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Saturday Jun 30, 2018 #

1 PM

Running race (Roadies at Kapooka) 47:57 [5] 8.98 km (5:21 / km) +105m 5:03 / km
ahr:155 max:174 shoes: Asics Gel Nimbus 18 red

Return to Roadies and ran the long course solo as it was Handicap day and I had no form for the month. Happy with time and absence of aches and pains!

Friday Jun 29, 2018 #

10 AM

Pilates 1:00:00 [3]

Thursday Jun 28, 2018 #

2 PM

Running 27:00 [3] 4.5 km (6:00 / km) +61m 5:37 / km
ahr:150 max:170 shoes: Asics Gel Nimbus 18 red

Short afternoon run on the hill and down to the roundabout and back.

Sunday Jun 24, 2018 #

10 AM

Running 45:43 [3] 7.34 km (6:14 / km) +137m 5:42 / km
ahr:127 max:139 shoes: Asics Gel Nimbus 18 red

Mid morning run fire trail, cemetery, Marshall's Ck, Rocky Hill.

Friday Jun 22, 2018 #

10 AM

Pilates 1:00:00 [3]

Thursday Jun 21, 2018 #

11 AM

Cycling 2:01:01 [3] 40.01 km (3:01 / km) +229m 2:56 / km
ahr:104 max:140

Midday ride with Deb from CSU along the Gap Road through Malebo Hills. Turned around when the bitumen ended! Likely the last time on the bikes before we head overseas.

Wednesday Jun 20, 2018 #

10 AM

Pilates 1:00:00 [3]

Monday Jun 18, 2018 #

10 AM

Running 48:29 [3] 8.62 km (5:37 / km) +4m 5:37 / km
ahr:151 max:168 shoes: Asics Gel Nimbus 18 red

Mid morning run from the Beach out through Wiradjuri and return whilst Deb did a walk.

Sunday Jun 17, 2018 #

10 AM

Orienteering race (Interclub #4 Walbundrie) 48:31 [5] *** 5.42 km (8:57 / km) +138m 7:57 / km
ahr:149 max:170 spiked:14/16c shoes: Salomon Sense Marin trail shoe

4th AWOC-Wagga interclub event at Walbundrie. Cold and misty rain but a very nice course from Hugh on a great little map. Misses at 4 (stopped short) and 11 (misread bare rock) by about 3-4 minutes combined so not a clean run. Won the Interclub comp but was smashed by the visiting Ian Prosser (~34 minutes!)

Friday Jun 15, 2018 #

10 AM

Pilates 1:00:00 [3]

Thursday Jun 14, 2018 #

11 AM

Running 29:34 [3] 4.88 km (6:04 / km) +84m 5:35 / km
ahr:149 max:162 shoes: Asics Gel Nimbus 18 red

Late morning run on Rocky Hill with Deb (at least at the start!).

Monday Jun 11, 2018 #

9 AM

Orienteering race (QBIII sprint) 19:12 [5] *** 2.56 km (7:31 / km) +32m 7:04 / km
ahr:145 max:157 spiked:11/12c shoes: Salomon Sense Marin trail shoe

Bush sprint on Rylstone Common map. No major nav issues, just slow and tired after 3 physical days. 5th place, about 3 minutes down on Eoin.

Day3 Hard 2 - Splits

Sunday Jun 10, 2018 #

8 AM

Orienteering (QBIII lead up) 47:16 [3] **** 2.97 km (15:55 / km) +100m 13:37 / km
ahr:131 max:161 shoes: Salomon Sense Marin trail shoe

SI turn on for 6 controls not on my course for Day 2.
11 AM

Orienteering race (QBIII long, M60A) 1:00 [5] **** 6.18 km (10 / km) +103m 9 / km
ahr:155 max:173 spiked:9/10c shoes: Salomon Sense Marin trail shoe

Long distance race on Prosser's Reef map. Good start but then a very poor route choice to 3 cost me 3 minutes and saw Bjorn go past! Managed to stay with him almost to 5 but I overshot the control for only nav error on the day. Surprised to see Eoin at 5 as he started 6 minutes ahead. He got away a bit but I was very clean through the last 5 and I got past him at the 2nd last one to take 2nd place, but well down on Rob V's rapid run. Turned out Bjorn was running M55!
2 PM

Orienteering (QBIII post race) 55:30 [3] **** 2.68 km (20:44 / km) +65m 18:29 / km
ahr:111 max:156 shoes: Salomon Sense Marin trail shoe

Collecting final 6 controls from yesterday's Middle distance race.

Day2 Hard 5 - Splits

Saturday Jun 9, 2018 #

Event: Queens Birthday III - 2018
 
9 AM

Orienteering (QBIII lead up) 45:47 [4] **** 3.34 km (13:43 / km) +86m 12:10 / km
ahr:134 max:167 shoes: Salomon Sense Marin trail shoe

SI turn on prior to Middle race.
4 PM

Orienteering (QBIII post race) 21:41 [3] **** 1.61 km (13:30 / km) +38m 12:05 / km
ahr:123 max:156 shoes: Salomon Sense Marin trail shoe

Control collection after Middle race.

Friday Jun 8, 2018 #

10 AM

Orienteering (QBIII lead up) 3:19:09 [3] **** 10.7 km (18:37 / km) +275m 16:30 / km
ahr:118 max:175 shoes: Salomon Sense Marin trail shoe

SI and flag placement and cross checking for QBIII Day 1 (Middle) on Carwell's Labyrinth map. Time and distance includes small amounts of vehicle travel as forgot to turn Garmin off but still a big day!

Wednesday Jun 6, 2018 #

10 AM

Pilates 1:00:00 [3]

Monday Jun 4, 2018 #

10 AM

Running 35:39 [3] 6.5 km (5:29 / km) +23m 5:23 / km
ahr:149 max:169 shoes: Asics Gel Cumulus 18 blue

Late morning run after school drop off for grand kids.

Sunday Jun 3, 2018 #

10 AM

Orienteering race (Interclub #3 Connorton) 56:08 [5] **** 6.51 km (8:38 / km) +194m 7:31 / km
ahr:138 max:171 spiked:11/12c shoes: Salomon Sense Marin trail shoe

Back at Connorton for Interclub 3 with AWOC. Warm up consisted of a 1 km run out and back to check a control (not on my course!) as the course planner had used an old base map.

Run was good apart from small miss (30-60 seconds) on #9 when met (for the 3rd time) a competitor on the shorter hard course and lost concentration, missing the flag on the high side. Nice course and forest, although still dry, was looking a little better after the small amount of rain we had this week.

New Salomon shoes were very good.

Friday Jun 1, 2018 #

9 AM

Gym 40:00 [3]

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