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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: jennycas

In the 7 days ending Jan 7, 2017:

activity # timemileskm+m
  running5 3:07:00
  orienteering3 1:06:55 1.49 2.4
  swimming1 37:00 0.62(59:33) 1.0(37:00)
  Total7 4:50:55 2.11 3.4

» now

Saturday Jan 7, 2017 #

8 AM

swimming 37:00 [3] 1.0 km (37:00 / km)

The pool was a bit too warm, too chlorinated, and too full of humans, but otherwise ok. This was after a broken night's sleep (minimum 31 degrees, and I turned the aircon on at 3am when the dog got rowdy, then off when the smoke alarm started up at 4 - hope the ancient ducted evaporative system isn't overheating) so I picked up a strong coffee on the way home. And walked the dog while still in my wet bathers, then shared an iceblock with him!

Friday Jan 6, 2017 #

6 PM

orienteering race (Coromandel Valley SS) 36:55 [2]
shoes: Asics Kayano 22

Hmm...think it was still about 36 degrees for this one (although when I got in the car afterwards, it was reading 47!) and I had to walk up a number of hills despite having foamrollered this morning so that I could feel like a functional biped. Thankfully getting all 20 controls didn't involve a great distance - and there was cool juicy watermelon at the end :)

Thursday Jan 5, 2017 #

6 PM

orienteering intervals (Maze-O) 10:00 [4]
shoes: Asics Kayano 22

Not one, but two, mazes, a mirror image of each other, greeted us on Belair oval :)

The idea was to start in matched pairs and each do opposite versions of a course which started with controls in one side of the maze, went externally to a pivot control, and then back into the other half of the maze, effectively doing the same course again but in reverse. Since this was designed as a knockout competition, it was very important to be ahead at the halfway mark...or so you might think. I actually found that I sped up a lot in the second half, because all I had to do was remind myself of where the controls were placed and then do the relevant leg backwards. Which may explain why I somehow made it all the way through to the fourth round, where I was paired against Angus the speed demon, and was so excited at being not *too* far behind him at the pivot control that I went into a bit of oxygen debt on the final maze and, on the very last control, got halfway there then got confused because instead of just taking the route which was in my head, I actually looked at the map - which I had turned around 180 degrees!

Just maybe, my legs might be running a little bit faster these days, and my brain hasn't caught up yet...

running warm up/down 10:00 [3]
shoes: Asics Kayano 22

Had intended to do a bit more of a run, but legs said no. I guess I've made them run 9 days in a row now.

Wednesday Jan 4, 2017 #


Maybe I'm easily annoyed, but when I booked flights to Sydney for myself & Geoff for Mar 4/5 weekend on the basis of NSW sprint champs being @Cockatoo Island on the Sunday, preceded by a sprint @Rookwood cemetery on the Saturday, I certainly didn't expect those events to then completely vanish from the ONSW calendar - and I am now more than a little pissed off!
7 PM

orienteering (Apex Park) 20:00 [4] 2.4 km (8:20 / km)
shoes: Asics Kayano 22

Similar format to the last time we did a sprint relay here - teams of 2, each person runs twice. I was paired with Dante, who runs very fast. And even though I had a bit of trouble with getting across the creek, because the channel seems to be more washed out since recent rains, I tried to run hard and we actually came in first!
6:32 (0.7km)
7:32 (1.0km)
5:52 (0.7km)
The bad news came when Kate Marschall was looking at her map and saying "I punched the same culvert control twice, but the codes should have been different" and then both she & I realised that there were 2 culvert controls, very close to each other. Might have been 15m apart on the map but they were closer on the ground (and the one we punched twice by accident had an unmapped barrier around it so the control was hanging from this whereas the other control was flat on the ground) and given that it was my second-last control of the race and I honestly thought I had already been to all of the controls which were out there, I didn't even check the code but just focused on how I was going to get across the creek next up.

Suitably humiliated now. Feel as though I am becoming far more scatterbrained when orienteering than ever I used to be :(

running warm up/down 30:00 [3]
shoes: Asics Kayano 22

Beforehand with the group for 12 min and afterwards I went down the creek towards the forest & back which was 9 min each way.

Tuesday Jan 3, 2017 #

8 PM

running 36:00 [3]
shoes: Asics GT-2000

Surburban jog after the flight home (Geoff's driving back later in the week). Stomach was uncomfortably full of airline dinner but I appreciated the lower humidity compared to Sydernee. We took our niece & nephew tenpin bowling AND minigolfing today in order to retain favourite auntie/uncle status :)

Monday Jan 2, 2017 #

3 PM

running 1:04:00 [3]
shoes: Asics GT-2000

From Glenbrook (after lunching there) down to Jamisontown via Lapstone Station - found a connecting path from there to River Rd. Lots of people out boating and jetskiing on the Nepean. Cloudy breezy afternoon; tired legs were glad of the net descent.

Sunday Jan 1, 2017 #

5 PM

running 47:00 [3]
shoes: Asics Kayano 21

A bit sorry not to be orienteering anywhere today. I really enjoyed the Christmas 5-Days; pity I only go to them about every 10 years. Anyhow, we spent the day driving to/from the Glow Worm tunnel at Newnes (about 2.5 hrs each way, so marginally better ratio of time on foot to time in car than the Gloucester Tops) which was interesting, being in an old shale-oil railway tunnel in the Gardens of Stone NP, but I was a little disappointed in the quantity of glow worms, being seriously spoiled by a couple of previous rides in boats on underground rivers through amazing glow worm caves in NZ!

Was a bit ashamed of lunch having been courtesy of McDonald's at Lithgow (nephew's choice, and it was raining at the time) so went for a hot-and-steamy jog after getting home to sister-in-law's. The roads go every which way through Glenmore Park, which would make a good street-O map. I think there's one out this way?

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