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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Golfer

In the 31 days ending Oct 31, 2009:

activity # timemileskm+m
  Orienteering11 11:29:02 22.87 36.8 1200104 /126c82%
  Strength and conditioning10 3:15:00
  Running2 1:18:53 9.32(8:28) 15.0(5:16)
  Cycling1 40:00
  Total22 16:42:55 32.19 51.8 1200104 /126c82%

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Saturday Oct 31, 2009 #

Note
(rest day)

Golf today :-) Monthly medal, 71 net, so 1 under handicap but left a lot out there, including 5 x 3 putts and a broken driver. Pretty hot for late October, 34C.

Friday Oct 30, 2009 #

Strength and conditioning 20:00 [3]

Thursday Oct 29, 2009 #

Strength and conditioning 25:00 [3]

Tuesday Oct 27, 2009 #

Note

Out at Griffith for work and squeezed in 9 holes after 5:30. Love daylight saving! Birdie on the 1st was the highlight.

Monday Oct 26, 2009 #

Cycling 40:00 [3]

Decided to (literally) dust off the MTB and went out for an afternoon ride. Very strong northerly wind so decided to try and go mostly east-west to avoid the head wind. Nice ride round the norther end of the Lake and through Rawlings Park, then home via Mitchell, Gregado and Plumpton Rds (and no sign of any magpies!)
C • They're losing their touch. 2

Sunday Oct 25, 2009 #

Orienteering 1:50:00 [2]
shoes: Helly Hansen Trailcutter

Collecting controls after today event. Only real excitement was spotting a largish Goanna which I at first thought was a snake - could only see its head initially.

Didn't use my compass today, just relying on map reading (probably could have done it without the map - I know these control sites so well now)

Strength and conditioning 20:00 [3]

Saturday Oct 24, 2009 #

Orienteering 2:30:00 [2] ****
shoes: Helly Hansen Trailcutter

Putting out controls for club event at Burngoogee - using a couple of courses from the NSW Middle so club members can have a run. Certainly a lot warmer than last time we were here in August. Deb even spotted a brown snake!

Friday Oct 23, 2009 #

Strength and conditioning 25:00 [2]

Thursday Oct 22, 2009 #

Strength and conditioning 25:00 [2]

A few extra exercises added after yesterday's physio visit.

Note
(rest day)

To Canberra with Briohny and Deb to have Briohny's leg problem assessed by a Sports Doctor at Calvary Clinic. Then over for some further tests - CT Angiogram - at a Medical Imaging place in Deakin.

Lunch with Cam at Cafe MoMo (Fel also joined us), then checked out Cam's new abode over in Narrabundah.

Wednesday Oct 21, 2009 #

Note
(rest day)

Physio appointment after work. 3rd physio in a month: 1st one left to have a baby. 2nd one was her husband, so he is away too. 3rd is my old regular and he gave the hammy a real workout, plus some new exercises.

Tuesday Oct 20, 2009 #

Running 40:00 [3] 7.5 km (5:20 / km)
shoes: Asics Gel Nimbus 10

Slow afternoon run from home out to the BBQ shed at Lake Albert via the Boat Club and then return. A very warm afternoon and was feeling it by the time I got home. Hammy good until the last 5 minutes when it started to get a bit tight.

Strength and conditioning 10:00 [3]

Monday Oct 19, 2009 #

Strength and conditioning 10:00 [3]

Saturday Oct 17, 2009 #

Orienteering race (WMOC Long A Final ) 1:06:29 [5] **** 6.4 km (10:23 / km) +300m 8:25 / km
spiked:10/13c shoes: Helly Hansen Trailcutter

Same area as 2nd qualifier but much tougher physically today. Started well with track option to 1. Slow but safe route option on long leg to 2 but then lost about a minute in the circle. Good 3 through to 8 but then lost another minute on 9 by stopping short. Ran past 11 after seeing the flag but it didn't look like it matched the description so lost another 30 seconds here.

Finished 21st on a good testing course and pretty happy with that. Lack of fitness due to an injury-interrupted preparation was telling in the end, especially on the tough hill climbs when the hammy was a real problem.

Thursday Oct 15, 2009 #

Orienteering race (WMOC Long Qual #2) 51:20 [5] **** 6.4 km (8:01 / km) +220m 6:51 / km
spiked:14/14c shoes: Helly Hansen Trailcutter

A much better run today. Slow but safe route choice on 1 probably cost me a couple of minutes but hit it OK. No real errors for rest of the course and pushed hard to try and get some sort of time. Helped by catching Malcolm Ingham and Mark Darvo and their faster pace pushed me along too. Relatively straight forward course with some good route choice in a nice area.

10th placing today and just enough to get me in the A Final Saturday.

Wednesday Oct 14, 2009 #

Orienteering race (WMOC Long Qual #1) 1:06:35 [5] **** 5.7 km (11:41 / km) +220m 9:48 / km
spiked:17/22c shoes: Helly Hansen Trailcutter

A bad start, over 7 minutes to the first one and then another 5 minute error on 5. Just poor map reading. No mistakes and quite fast (for me) 6 through to 19, then made the mistake of thinking the last couple would be easy (they were) but I stopped reading the map again! Well down the list and will need a very good run tomorrow and some luck to make the A Final now.

Tuesday Oct 13, 2009 #

Orienteering (Model event) 50:00 [2]
shoes: Helly Hansen Trailcutter

Model event for WMOC Long at Long Swamp. Just walked and slow jog to look at mapping and terrain.

Sunday Oct 11, 2009 #

Orienteering race (WMOC Sprint A Final) 28:14 [5] * 2.4 km (11:46 / km)
spiked:13/20c shoes: Asics Gel Nimbus 10

What a difference a day makes. Probably my worst run at an Orienteering event since, well, last year's WMOC Sprint A Final in Portugal!

Got the first one OK then missed 2 and 3 badly, mis-read 5, went to 8 before 7 and took almost 8 minutes on 9!! That was the slowest time on that leg by more than 6 minutes.....then missed 11 even though I had found it before 9. Rest were OK but was only jogging as hammy was playing up and no point in racing. Was LAST of those that finished the course.
C • that takes some doing 2

Saturday Oct 10, 2009 #

Event: 2009 World Masters Orienteering Championships
 

Orienteering race (WMOC Sprint Qual) 16:25 [5] * 2.4 km (6:50 / km)
spiked:16/18c shoes: Asics Gel Nimbus 10

Sprint qualifier, very happy with this run, only a couple of small errors. Off the pace due to ongoing injury and lack of speed. Qualified well for A Final tomorrow. Nice course and map.

Wednesday Oct 7, 2009 #

Running 38:53 [3] 7.5 km (5:11 / km)
shoes: Asics Gel Nimbus 10

Afternoon lap of the Lake from home and back via O'Halloran Park. Steady pace without pushing hard and only a couple of twinges in the hammy. Maybe, just maybe....see how it comes up tomorrow.

Couple of big days ahead: Friday drive to Sydney for WMOC accreditation and Warmup Event (Finish area), Saturday WMOC Sprint Qual (and Finish area), Saturday night Australia v Netherlands at Football Stadium, Sunday Sprint Final (and Finish area), Monday drive to Lithgow for week of WMOC Long events (and Finish area)!!
C • Friday activities 3

Tuesday Oct 6, 2009 #

Strength and conditioning 20:00 [3]

Monday Oct 5, 2009 #

Strength and conditioning 20:00 [3]

Sunday Oct 4, 2009 #

Event: Australian Relay Champs (SILVA NOL)
 

Orienteering race (Aust Relay Champs) 44:09 [5] **** 4.6 km (9:36 / km) +210m 7:49 / km
spiked:13/14c shoes: Helly Hansen Trailcutter

2nd leg in NSW M45A team with Russell Blatchford (1) and Bjorn Mella (3). My best run in a very long time with just a wobble at #3, spiking all the rest and moving really well through the terrain, reading detail and not loosing contact at all. 2nd fastest time on my split (behind Geoff Lawford).

Russell had put us in 4th place after his leg and I moved us up to 2nd, just a minute behind ACT, then Bjorn powered us home to win by just over 19 minutes!

Hammy held up OK and the run was a good confidence boost ahead of the World Masters next week!
C • Credit where due! 2

Saturday Oct 3, 2009 #

Event: Australian Long Champs (SILVA NOL)
 

Orienteering race (Aust Long Champs) 1:26:10 [5] **** 6.1 km (14:08 / km) +250m 11:43 / km
spiked:9/12c shoes: Helly Hansen Trailcutter

A good steady start through tor #6, the only incident being a rather heavy blow to the forehead from a tree branch as I exited #4. Was wearing a cap to keep the rain off my glasses and just didn't see the limb. Knocked me flat and hurt rather a lot, and also opened up a cut that bled a fair bit so I shoved the cap back on to stop the flow!!

Lost the plot at #7, loosing map contact and more than 7 minutes! Wide right route on the long leg to #8 and was going pretty well until the last 250 metres where I again went AWOL. Lost somewhere between 8 and 10 minutes here. GPS download shows how badly I did on these 2. No more problems but just coasted back to the finish, saving some energy for the Relays. A very disappointing effort after such a good start. A great area and challenging course.

Briohny, who didn't run today because of her leg, was a bit surprised by my new red hat (used to be white) when I ran in to the Finish, so she bundled me off to First Aid where the guys did a great job cleaning up what was just a scalp wound.

Friday Oct 2, 2009 #

Orienteering race (Aust Sprint Champs) 19:40 [5] * 2.8 km (7:01 / km)
spiked:12/13c shoes: Helly Hansen Trailcutter

After a good start I came unstuck with a loss of concentration at #4, which was a bad dog-leg. Saw 2 others on my course coming back at me and missed the control, loosing about 1:30. Took it steady for the rest without incident as I knew I would be off the pace.

Thursday Oct 1, 2009 #

Strength and conditioning 20:00 [2]

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