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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BP

In the 30 days ending Sep 30, 2015:

activity # timemileskm+m
  Walking28 17:55:17 65.28(16:28) 105.05(10:14) 665
  Strength7 6:20:00
  Orienteering2 1:34:16 7.67(12:17) 12.35(7:38) 25529 /32c90%
  Jogging5 1:23:02 9.63(8:37) 15.5(5:21) 164
  Trail running3 1:07:08 7.61(8:49) 12.25(5:29) 160
  Massage1 1:00:00
  Stretching2 12:00
  Total30 29:31:43 90.19 145.15 124429 /32c90%
  [1-5]30 28:31:43
averages - weight:63.3kg

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Wednesday Sep 30, 2015 #

Walking 30:00 [1] 3.2 km (9:22 / km)

LT ramble

Jogging warm up/down 11:18 [2] 2.0 km (5:39 / km) +20m 5:23 / km

Before strength

Stretching 6:00 [1]

Legs with roller

Strength 1:00:00 [3]

Drills, then leg strength and balance, shoulders and core.

Tuesday Sep 29, 2015 #

Walking 25:15 [2] 3.2 km (7:53 / km) +30m 7:32 / km

Poor nights sleep, so,got up fairly early. Checking out action around the UN.

Note

Traffic in NYC a total mess. Aftermath of Papal visit and current UN session with several notable dignitaries in town. Escaped from Murray Hill this am to LGA and homeward bound. Tired!

Massage 1:00:00 [0]

Long overdue and much needed tune up

Monday Sep 28, 2015 #

Note

Body clock still messed up, so really didn't mind a 3:30 wake up call, getting to MSP for day trip to NYC. Hopefully I can stay alert for the critical negotiation ahead.

Walking 1:12:00 [1] 7.5 km (9:36 / km)

Streets of NYC from 57th to 12th and Lex to 9th

Sunday Sep 27, 2015 #

Walking 28:00 [1] 2.5 km (11:12 / km)

Super day out.

Trail running (XC trails) 21:33 [3] 4.0 km (5:23 / km) +55m 5:02 / km

Doesn't get much better than this Fall day

Note

Big gig today :-) Celtic Cobbers live and in action at the Irish Oktoberfest!
Could this be only in Minnesota?
So I did learn that right behind Scandinavians, Irish and Germanic folk were the largest groups of migrants in the upper mid west.

Saturday Sep 26, 2015 #

Event: 2015 Seattle Adventure Running Tournament
 

Note

As sad as it is to see someone become a shell of their former self, and Mum unfortunately has some insight to her cognitive decline and expressive dysphasia (anomia being more common in the bilingual) there are memories to fall back on. Rummaging through drawers in Perth, I found her long-lapsed Swiss passport and from circa 1952 (age 21) a Green Card. Somewhat complicated story behind all that. Anyhow.....
image
C • Sad to witness the decline of a loved one. 2

Walking 35:00 [1] 3.2 km (10:56 / km)

Easy day

Friday Sep 25, 2015 #

Walking 27:00 [1] 2.5 km (10:48 / km)

Brain sluggish-fugue state today.

Jogging warm up/down (Treadmill) 16:00 [2] 2.75 km (5:49 / km) +27m 5:33 / km

Body sluggish- stiff

Stretching 6:00 [1]

Various kinks from sitting on planes for 20+ hours

Strength 1:00:00 [2]

Easing back in with lite drills, lots of hip strength work and arms/ shoulders.

Note

Good to be back home. Trying to stay awake, catching up on various fronts.
Pretty much accomplished what I hoped for on trip. Got Mum started on Alzheimer's therapy, ACAT assessment, house looking good for sale. Had time for catching up with sisters and for a trip down Orienteering's memory lane. Surprisingly pulled out a State Champs win, with a surprisingly solid run. Such is life!

Thursday Sep 24, 2015 #

Walking 45:00 [1] 4.0 km (11:15 / km)

Airport hiking

Walking 22:00 [1] 2.0 km (11:00 / km)

Back in the U S of A. Lose a day going, gain a day coming back. LAX ramble

Wednesday Sep 23, 2015 #

Walking (Bush) 50:00 [2] 6.4 km (7:49 / km) +140m 7:03 / km

One last bush ramble up along Wungong and back by the old pipeline.
End of an era; been coming here on and off for 30+ years. A bushland setting that my parents saw as an escape from the metro area, and now time to move on from. Lots of stories, bushfires, horses, hard Yakka and such come to mind.
Next visit will likely be when I get one of those calls in the wee hours and have to jump on a plane. Anyhow, savoring the moments as I can with M and D.
Off to the airport later for a red eye to SYD, then LAX and on home.

Tuesday Sep 22, 2015 #

Walking 1:05:00 [1] 6.1 km (10:39 / km)

South Perth and Swan river ramble, after visit to shipping firm. Getting to the end of the to do list.

Monday Sep 21, 2015 #

Note

Back to family chores today, house clearing, home showing and Dementia clinic for Mum.

Walking 30:00 [2] 3.25 km (9:14 / km) +125m 7:45 / km

Up the scarp at dusk- encountered a mob of Roos grazing in the fading light.

Sunday Sep 20, 2015 #

Note

Still troubled with a disrupted sleep pattern but at least some improvement. Normalized ? by the time I am ready to fly back (3 days hence). Anyhow awoke to a crisp pastoral dawn in the Avon valley with hot air balloons in the distance.

Orienteering (Long) 49:58 intensity: (30:00 @3) + (19:58 @4) **** 7.8 km (6:24 / km) +150m 5:51 / km
spiked:13/14c

Gorgeous West Aussie bush morning. WEST !! side of the brook today. Much cleaner run, took it steady and didn't rush the nav. in the circle. Good course with some route choice legs which I enjoyed. Generally better runability in the terrain today and I knew to avoid the brush. Minimal time loses of around 1 min.
Took the age group win in M60, ironically 40 years to the day (Sept 75 JFNP) after I took my first age group State title (M19-20).
The organizers had a picture taken of me with the current and past M21 winners who were there today (there is perpetual trophy with winners engraved including my name for '77 and '79). One of the few remaining from the OAWA inception of 1974. Nice to catch up with some old faces.
Fun end to a pleasant day and well organized event.
SL=5.7km
C • East side 4

Course 5 - Splits

Saturday Sep 19, 2015 #

Event: Warranine Brook - WA Middle/Long Distance Championships
 

Orienteering (Middle) 44:18 [3] **** 4.55 km (9:44 / km) +105m 8:44 / km
spiked:16/18c

First bush (forest ) O in almost a year. Goal was to be cautious and not get injured or stress the repair. Complex area with a lot of rock features and deadfall. Reasonable run with a few bobbles and one brain fart at the end when I dropped 2 mins on an easy control. About 5 mins dropped in total. Great conditions for running with temps around 65. Hung out in the paddock soaking up some solar rays at the end. Then off to see my sister who has a Vet. practice in Northam.
SL=3.7k

C2 - Splits

Friday Sep 18, 2015 #

Walking 18:00 [2] 2.0 km (9:00 / km) +105m 7:08 / km

Quick blitz up the hill and back. Paused long enough to feel the Fremantle Doctor and enjoy the view of Perth city skyline.

Strength 45:00 [1]

More maintenance work

Thursday Sep 17, 2015 #

Walking 35:00 [1] 3.0 km (11:40 / km)

Perth central- George's Terr. Hay st, RPH etc

Wednesday Sep 16, 2015 #

Walking 33:00 [2] 3.2 km (10:19 / km) +135m 8:31 / km

Up the old hill to the bush cottage and back via Wungong brook and the old pipeline.

Strength 1:20:00 [2]

Weeding about 1/4 acre of bushland garden and hauling it away in the wheel barrow. Basically 5 acres of land to care for, firebreaks to be made with onset of the hot season. House showing.

Tuesday Sep 15, 2015 #

Walking 28:00 [1] 2.5 km (11:12 / km)

"Lost a day" - early in Brissie and onto Perth.

Monday Sep 14, 2015 #

Walking 22:00 [1] 2.0 km (11:00 / km)

Airport hiking , mostly changing terminals at LAX

Sunday Sep 13, 2015 #

Walking 32:00 [1] 3.0 km (10:40 / km)
weight:63.3kg

Beautiful Fall day

Trail running (XC) 23:54 intensity: (13:54 @2) + (10:00 @3) 4.25 km (5:37 / km) +55m 5:17 / km

Mod temps, cool and fresh in the woods. Added a touch of off trail at the end.

Note

First week back, modest effort with 5 outings and about 12 miles.

Note

Exercise makes people 'younger' in later life
http://www.bbc.co.uk/news/health-34215673
Whilst one can debate the accuracy of the algorithm and weighting factors (Norwegian study reported in the NYTimes recently) the directional trend and conclusion seems pretty clear!

Strength 20:00 [2]

Yard work.
Now off to MSP

Saturday Sep 12, 2015 #

Walking 27:00 [1] 2.5 km (10:48 / km)

Makings of a fine day

Note

Busy day. Buying Minnesota themed gifts, packing for Southern Hemisphere visit. Three days flying, 7 days on the ground: move parents into semi-assisted living, go to Dementia assessment clinic with my Mum, sell family home, clear stuff out, see both sisters, a touch of Orienteering and a lot of jet lag is the current plan of action.
Had time for band practice as we committed to a charity fundraising gig in Maple Grove on my return. Irish pub celebrating Oktoberfest !! on 27th Sept. The Celtic Cobbers live in concert, bracketing the Irish Dancing troupe.
I'd offer free beer to get an audience, however this is a charity event :-)

Jogging (Road) 24:05 intensity: (8:05 @2) + (8:00 @3) + (8:00 @4) 4.8 km (5:01 / km) +55m 4:45 / km

And time for a run. Steady pace with the middle mile at tempo effort.

Friday Sep 11, 2015 #

Walking 35:00 [1] 3.2 km (10:56 / km)

Mill City and Stone Arch bridge

Trail running (XC trails) 21:41 intensity: (10:00 @2) + (11:41 @3) 4.0 km (5:25 / km) +50m 5:06 / km

Pleasant Fall-like evening.
Things to note, nausea that used to bother me mid run on account of the herniated small intestine has gone. Have lost some aerobic fitness, but not as much compared to after the GA ie back in February running was hard work. Today back to the joy and ease of loping through the woods.

Thursday Sep 10, 2015 #

Walking warm up/down 30:00 [1] 3.25 km (9:14 / km)

Perfect day outside

Wednesday Sep 9, 2015 #

Walking 26:00 [1] 2.5 km (10:24 / km)

Avoided getting wet at LT

Jogging warm up/down (Treadmill) 15:00 intensity: (10:00 @2) + (5:00 @3) 2.75 km (5:27 / km) +27m 5:12 / km

Gradual ramp

Strength 1:00:00 [2]

Static and dynamic stretching, lots of hip action, legs, arms and shoulders with easy weights, isolating abs. Increasing the load and reps.

Tuesday Sep 8, 2015 #

Note

Now 4w po so plan today is for a slow/short easy jog. Breaking out some new Ravennas to celebrate :0

Jogging (Road) 16:39 [3] 3.2 km (5:12 / km) +35m 4:56 / km

Back out after a hiatus. Moving fairly easily, breathing OK.

Walking 28:00 [1] 3.0 km (9:20 / km)

LT outing. Gorgeous out.

Monday Sep 7, 2015 #

Walking 2:00:00 [1] 7.0 km (17:09 / km)

Annual pilgrimage to the MN State Fair and the temple of deep fried things on a stick. This time with NYC daughter in tow- tried the pickle dog- very good! Saw the usual favorites, tractors, horses and livestock, bunny rabbits in lieu of avian species and of course the live birthing center. Great day weather wise.

Sunday Sep 6, 2015 #

Walking (XC trails) 45:00 [2] 4.8 km (9:22 / km) +60m 8:49 / km

After the rain, pleasant but humid and slippery.

Saturday Sep 5, 2015 #

Walking (XC trails) 30:17 [2] 3.75 km (8:05 / km) +50m 7:34 / km

Somewhat! hot and humid. Starting the countdown to running again- 4 weeks next Monday.

Friday Sep 4, 2015 #

Walking 24:00 [1] 2.5 km (9:36 / km)

Another warm day. Acclimating for the State Fair visit :-)

Thursday Sep 3, 2015 #

Walking warm up/down 30:00 [1] 3.2 km (9:22 / km)

Usual LT ramble. Hotter and humider cf. UK

Walking warm up/down (Treadmill) 16:30 [2] 2.0 km (8:15 / km) +20m 7:51 / km

Before strength

Strength 55:00 [1]

Still building up and avoiding abdominal strain. Range of motion with easy weights, hips, legs (quads, calls and hamstrings), arms and shoulders and stretching to finish

Wednesday Sep 2, 2015 #

Walking 36:00 [2] 4.2 km (8:34 / km)

The Backs and back then off to LHR

Tuesday Sep 1, 2015 #

Walking 30:15 [2] 3.6 km (8:24 / km)

Cool and damp morning. Out with the swans and boat crews.

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