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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: O-ing

In the 30 days ending Jun 30, 2015:

activity # timemileskm+mload
  Core Stability6 5:05:0065.0
  Cycling3 3:31:31 60.96(3:28) 98.11(2:09) 118384.6
  Running7 3:03:00 16.45(11:08) 26.47(6:55) 49070.6
  Teering4 2:55:50 16.69(10:32) 26.85(6:33) 38588.5
  MTB Orienteering1 1:23:51 13.38(6:16) 21.53(3:54) 50441.9
  Walk1 1:00:00 2.83(21:13) 4.55(13:11) 1712.0
  Total18 16:59:12 110.3 177.51 2579362.6
averages - weight:74.8kg

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Tuesday Jun 30, 2015 #

Core Stability (Pilates) 1:10:00 [1]
weight:74.7kg (sick)

Gunk production down significantly this am.
Session - Clams - 200 (1.25kg) with the usual magic circle and toe tap breaks after 50. Fives - 50 each on 3.25 springs. Single legs - 20 on 2 springs. VMOs single and both legs. Scooters 100 - 1.25. Slidies - 20 narrow, 20 wide, 1.25.

Monday Jun 29, 2015 #

Note
weight:74.9kg (sick)

Still coughing gunk am. However, less than before, hopefully no relapse. Shoulders and arms sore from the MTBO.

Saturday Jun 27, 2015 #

Event: MTBO Super Series #4 - Western Sydney
 
1 PM

MTB Orienteering race 1:23:51 [4] 21.53 km (3:54 / km) +504m 3:29 / km
weight:74.9kg (sick)

Western Sydney Parklands: The Dairy, Course 1. (GPS climb 344m). Probably a bit much given the cold/flu. Still coughing gunk this morning. Felt pretty good during the race, no problem breathing. Just a little tired on hills. The O was sloppy though. Took the wrong track on the way to 3 (-2 mins). Rode past 5 (-1:10). Wrong route 5-6 (-1) and 13-14 (-1). Couldn't see the flag at 3 and 18 (-20s each). So lost 5:50 in avoidable mistakes.

Course 1 - Splits

Friday Jun 26, 2015 #

Core Stability (Pilates) 20:00 [3]
weight:75.1kg

At home. Cold seems a bit better, less gunk.

Thursday Jun 25, 2015 #

Note

EDIT: They postponed the event because it has been too wet.

Still tempted to run the City Mile Dash tomorrow, despite the cold. Just not sure that 9 days rest is enough; this feels like the annual 3 week+ cold that I get. However the lethargy of last weekend has gone and breathing isn't affected too much, at least during the day.
C • Isn't it a road run ? 4

Tuesday Jun 23, 2015 #

Core Stability (Pilates) 1:10:00 [1]
weight:74.4kg (sick)

Tough session. Mat - usual 4 x 50 clams (1.5 kilos) with lying down bicycle and magic circle in between. Fives - 50 each on 3.25 springs. 120 hundreds. 30 arms on 2 springs. Single leg - 20 each on 1.75. VMOs as well. 100 scooters on 1.5 springs (55/45). 20 narrow and 20 wide slidies on 1.25 and 20 single leg lunges.

Cold - slight improvement but sinus and chest still blocked and productive.

Sunday Jun 21, 2015 #

Event: Sydney MetrO League 4 - Cataract Scout Camp
 

Note
(sick)

Sinus blocked, throat sore, cold has got to chest now.

Thursday Jun 18, 2015 #

10 AM

Running 25:00 [3] 4.0 km (6:15 / km) +62m 5:48 / km
weight:75kg (sick) shoes: ASICS Gel Nimbus 15 white2

W - Artarmon to pick up car from Bob Jane. Who knew banana trees grew in Artarmon? L knee has been sore since Sunday but was a bit better today. Nose-cold started on Tuesday afternoon but hasn't got much worse. Breathing OK.
C • Artarmon 1

Tuesday Jun 16, 2015 #

Core Stability (Pilates) 55:00 [1]
(sick)

Picked up a cold at a meeting later. Bad nose Tuesday night.

Sunday Jun 14, 2015 #

Event: Sydney MetrO League 3 - Centennial Park
 
10 AM

Teering race (Metro League) 44:06 [4] 9.06 km (4:52 / km) +58m 4:43 / km
shoes: ASICS Kayano 20

Centennial Park, Div. 1. An easy area and this was a very easy course. Still lost major time on the two dodgy controls stuck in the bushes. Peter Annetts caught me at the first one (no. 3, -1:45), so I did the repass 5-6. Then he caught me again at the next one (no. 14, -1:10). By this stage I was a bit frustrated, so got back in front by 15 and ran hard to the finish.
Horrible result on the AP rankings, but better (???) than the sprint I won at the QBIII last Saturday according to the Pink Rankings.
Ps I hope the next event here is on a Sprint Map version with more of the detail mapped.

Running warm up/down 6:00 [2] 1.0 km (6:00 / km) +10m 5:43 / km
shoes: ASICS Kayano 20


Division 1 - Splits

Saturday Jun 13, 2015 #

6 AM

Cycling 1:56:00 [3] 55.04 km (2:06 / km) +769m 1:58 / km

Solo. Short version, no-one around. Did see Dave Hatley going the other way at Akuna Wharf. Climbs - AE 12:20 McC 9:26
C • BF Akuna 1

Thursday Jun 11, 2015 #

Core Stability (Pilates) 25:00 [1]

At home

Wednesday Jun 10, 2015 #

12 PM

Running 1:00:00 intensity: (20:00 @2) + (40:00 @3) 7.87 km (7:38 / km) +218m 6:42 / km
shoes: ASICS Gel Nimbus 15 white2

Woomagarna State Forest. Wandering around an old tungsten mine at Mt Paynter. Had to leave the car at a broken bridge. Some nice granite, but a bit too steep for O.
C • You're getting around 2

Monday Jun 8, 2015 #

10 AM

Teering race (State League) 35:51 [5] 5.51 km (6:30 / km) +150m 5:44 / km
shoes: VJ Bold

Gardens of Stone, QBIII Day 3, SL9, M55, Course 2. Okm 4.9/140m,GPS 102m. A really good run except for no.12 (-2 mins). Also lost time at 1, 11 and 13. But ran really well. Almost felt sprightly in a very short warm up,struggled a bit on the hills but generally good. Caught Toby at 2 after he missed it. He got away after 9, but I caught back up after he missed 11. We then caught Mike Burton at 12, and all three of us were going back and forward. Unfortunately they decided to go north when I went south. Caught Mike again at 15 and Geoff Todkill at 21. I fell over after 22 and they got away, but I had the strraighter line to 23 and finished ahead.
C • Movie 4

Running warm up/down 4:00 [3] 0.6 km (6:40 / km)
shoes: VJ Bold


Day 3 Hard 2 - Splits

Sunday Jun 7, 2015 #

9 AM

Teering race (State League) 46:57 [4] 6.89 km (6:49 / km) +110m 6:19 / km
shoes: VJ Bold

Falnash, QBIII Day 2. Ran off the map after going too high for 3 and running over a mapped track without seeing it. Compass not working: Off line at 1 (R-N), 2 (R-N) 6 (L-S), 7 (R-E), and 8 (R-S) as well.

Teering warm up/down 33:00 [2] 3.0 km (11:00 / km) +50m 10:09 / km
shoes: ASICS Gel Nimbus 15 white2

VE with Aoife. She liked going down the creek.

Running warm up/down 10:00 [3] 1.5 km (6:40 / km) +20m 6:15 / km
shoes: VJ Bold


Hard 5 - Splits

Saturday Jun 6, 2015 #

Event: NSW State League 7/8/9 - QB3
 
2 PM

Teering race (State League) 15:56 [4] 2.39 km (6:40 / km) +17m 6:26 / km
shoes: VJ Bold

Baal Bone Junction, QBIII Day 1 Sprint. Ran well, just a bit left on a couple. Good course. Had a bit of a Swedish style struggle with Steve Flick to punch no. 7. Lost another stud off the left shoe - 3 gone now.

Running warm up/down 10:00 [3] 1.5 km (6:40 / km) +40m 5:53 / km
shoes: VJ Bold


Day 1 - Hard2 - Splits

Friday Jun 5, 2015 #

4 PM

Cycling 46:37 [3] 20.13 km (2:19 / km) +200m 2:12 / km

Wednesday Jun 3, 2015 #

4 PM

Cycling 48:54 [3] 22.94 km (2:08 / km) +214m 2:02 / km
weight:74.9kg

Tuesday Jun 2, 2015 #

Core Stability (Pilates) 1:05:00 [1]

Monday Jun 1, 2015 #

7 AM

Walk 1:00:00 [1] 4.55 km (13:11 / km) +17m 12:57 / km
shoes: ASICS Gel Nimbus 15 white2

Wandering around an old tin mine.
C • Tin mine 9
4 PM

Running 1:08:00 [3] 10.0 km (6:48 / km) +140m 6:21 / km
shoes: ASICS Kayano 20

Lane Cove from H. Not too flash after sitting in the car all day. Had a bush turkey run past me on the track (I stopped to let it go past).

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