Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Tamsin

In the 28 days ending Feb 28, 2018:

activity	#	time	miles		km		+m
Running	20	14:25:51	90.07	(9:37)	144.96	(5:58)	1710
Orienteering	10	9:10:26	40.86	(13:28)	65.75	(8:22)	275
Cycling	6	6:46:16
Kayaking	2	3:20:00
Swimming	2	44:31
Total	27	34:27:04	130.93		210.71		1985

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Wednesday Feb 28, 2018 #

Running warm up/down 9:00 [2] 1.5 km (6:00 / km) +17m 5:41 / km

Orienteering 18:28 [4] 3.07 km (6:01 / km) +71m 5:24 / km

Twilight at Radford. Did O2 because it was more sprint course length. Adapting to the scale and getting the controls in the bush on Gossan Hill pretty well but not really visualising the control sites in the buildings very well. Good fun.

Orienteering 6:12 [4] 0.98 km (6:20 / km) +12m 5:58 / km

Tuesday Feb 27, 2018 #

Running warm up/down 17:32 [3] 3.31 km (5:18 / km) +11m 5:13 / km

Run to Dickson oval with Tristan and Pat. Then a loop around the oval. Then a load of slow drills I haven't included in the time.

Running intervals 29:48 [4] 6.61 km (4:30 / km) +2m 4:30 / km

Intervals at Dickson oval on the grass track with Bilbys. 8 x 600m with 200m jog recoveries. Didn't feel too bad. Recovery after the 4th was a little longer as needed a drink.

Running warm up/down 17:15 [2] 2.64 km (6:32 / km) +45m 6:01 / km

Couple of laps and jog back.

Monday Feb 26, 2018 #

Running 1:00:18 [2] 9.8 km (6:09 / km) +212m 5:33 / km

Over the saddle then a nice big loop in terrain of Campbell Park. So nice to run through compared to the thick bush at the weekend. Really nice evening, was considering doing street o as it was so close but definitely made the right choice.

Sunday Feb 25, 2018 #

Orienteering 50:00 [1] 3.64 km (13:44 / km)

More hanging. It actually properly rained today!

Saturday Feb 24, 2018 #

Orienteering 2:30:00 [1] 13.85 km (10:50 / km)

Hanging controls for Belanglo training. Someone told me bodies had been found here by orienteers so I thought I'd google it whilst alone on my own in a hut in the middle of the dark forest Friday night... this was a bad idea as it was a bit freaky. https://en.wikipedia.org/wiki/Backpacker_murders So I went out to hang controls early in the morning and found I'd unknowingly put the start flag on the memorial. Then as I was hanging controls I could hear gun shots and then a load of creepy men came past on motorbikes... was quite happy when everyone else appeared for the actual o training.

About 2 hours first thing then just over 1 hour over lunchtime, but lots of walking and checking sites.

Orienteering 50:37 [3] 4.4 km (11:30 / km)

Night O on the Piggery. Great fun, orienteering pretty well.

Friday Feb 23, 2018 #

Note

Busy and tired after driving up to Belanglo. It didn't appeal as a place to go running around in the dark on my own...

Thursday Feb 22, 2018 #

Running 44:39 [2] 6.36 km (7:01 / km)

Easy run almost all in terrain around Aranda bushlands on way back from Belconnen. Had last years NOL map with me as had no idea where I was going and some of the tapes were still there.

Wednesday Feb 21, 2018 #

Running warm up/down 9:02 [2] 1.73 km (5:13 / km)

Orienteering 30:06 [4] 5.81 km (5:11 / km)

Twilight at Ginnindera Peninsula. Quite a limited area technically but thought the planning actually made quite good use of it. Legs felt heavy but pace wasn't too bad until going under the underpass (2/3rds of the way round) but then got a bit bored on the running legs. 10 secs slower not going direct over the spur to 2 and 16 and lost chunks of time hacking the tussocky grass to 23 and not reading control description at 24 so was standing on top of the underpass.

Running warm up/down 2:58 [2] 0.5 km (5:56 / km)

Tuesday Feb 20, 2018 #

Running 18:17 [2] 2.66 km (6:52 / km) +133m 5:30 / km

Stopped by at Issacs ridge on the way back from school in Tuggeranong. Nice and cool today. Ran up the hill and along the ridge.

Orienteering 57:18 [2] 5.15 km (11:08 / km) +169m 9:33 / km

Ran the majority of the M16A NOL course from 2016 at an easy pace. Was trying to keep my head up and pick out features but quite rocky underfoot and didn't have the confidence to not keep my eyes on where I was putting my feet. Pine forest was really nice but sacked off the last couple of controls on the slope because kept sliding everywhere and I hate falling over running when it's so dry because it really hurts. Looked at the grip on my x talons afterwards and they have basically become flats... might need some new ones.

Running 8:32 [2] 1.51 km (5:39 / km) +35m 5:04 / km

Monday Feb 19, 2018 #

Running warm up/down 15:00 [2] 2.4 km (6:15 / km)

Jog to Hackett oval then drills etc.

Running intervals 30:00 [5] 5.8 km (5:10 / km)

4 x 4 mins (3 mins) with Pat, Tristan and Alison. Nice long recoveries so could go for it on the reps which was good. Got comfortably over 1 km for each. Then a jog then 8 x 15 secs on, 15 secs off.

Running warm up/down 14:41 [2] 2.2 km (6:40 / km)

Jogging between 4s and 15s then run back. Hip/glute felt fine which was good.

Sunday Feb 18, 2018 #

Cycling 1:04:05 [2]

MTBO course at Sparrow Hill. Really fun and getting more used to mountain biking (not done much in recent years) so not so terrifying coming across small logs and jumps on singletracks.

Saturday Feb 17, 2018 #

Cycling 1:20:00 [2]

MTBO at Bruce Ridge and CIT. Sprint course, routechoice course then 2 downhill courses. Very fun though slightly terrifying on the routechoice course when I found myself on the downhill MTB track.

Friday Feb 16, 2018 #

Running 57:25 [3] 8.92 km (6:26 / km) +130m 6:00 / km

Morning run. Took 100 control course map with me just as motivation to get out but then only did half a dozen controls. Hip/glute pretty sore, stopped to stretch it a bit but it needs a rest and some massage/stretching which is ideal timing because it’s mtbo this weekend so will just cycle for a couple of days and see how it is Monday.

Cycling 1:10:00 [1]

Thursday Feb 15, 2018 #

Orienteering 37:42 [3] 5.26 km (7:10 / km) +23m 7:01 / km

Hanging controls (not logged) for sprint training at Canberra Girls Grammar. Then a map memory and 2 short sprint courses. Took it steady as hip felt a bit sore.

Wednesday Feb 14, 2018 #

Running 1:09:29 [2] 11.12 km (6:15 / km) +307m 5:29 / km

Orienteering cancelled due to total fire ban! Was going to do a big lap of Ainslie on the firetrails but got bored after 25 mins so ran up over the top instead. Also meant I could have a drink from the water fountain on top :) Also did plenty of non worthy of logging cycling.

Tuesday Feb 13, 2018 #

Running 45:00 [3] 8.0 km (5:38 / km) +116m 5:15 / km

With Pat, Tristan and Alison. Didn't take splits so can't be bothered separating it out. Ran to Hackett Oval then did 8 x 40 secs with 2 min recoveries and 4 mins recovery after the first 4. So proper fast anaerobic stuff. Will be smashing the run in competition for sure now.

Cycling 1:33:00 [1]

In the evening on cycle paths down to and around the lake. Was a lot of fun cycling in the dark. 27.8 km, +219 m.

Monday Feb 12, 2018 #

Running 1:15:00 [2] 10.95 km (6:51 / km) +370m 5:52 / km

Morning run over to Majura Pines round the back and up over Majura and down on the single tracks. Some paths I definitely won't go down again (very steep and the loose rocks just slide away from beneath your feet). Also, clearly these paths aren't very popular as ran through a lot of spiders webs. Very nice run but took me a while to wake up!

Sunday Feb 11, 2018 #

Kayaking 2:00:00 [1]

Was going to go for a run too but kayaking was early morning and was way too hot after. Actually felt like I needed a rest anyway. Kayak from ANU boathouse to Kingston foreshore and back. It was quite tough into the headwind on the way back. 11 km.

Saturday Feb 10, 2018 #

Running warm up/down 9:24 [2] 1.63 km (5:46 / km) +16m 5:30 / km

Quick warm up.

Running 20:13 [5] 5.05 km (4:00 / km) +63m 3:46 / km

Ginninderra parkrun. I think 25 secs faster than my previous best time here. Tried to go for sub 20 and was pacing it quite well then hit the hill on the 4th km and didn't realise it would have such an impact on times. Felt pretty good but hot and felt a bit smashed after.
Garmin thinks it was too long by 50 m and thinks 5 km took me exactly 20 mins... this is the same garmin that thought I did 93m climb kayaking on the lake though so not sure what to believe...
4.00, 3.55, 3.56, 4.10, 4.02
Should go to a fast course sometime soon.

Running 21:44 [2] 2.93 km (7:25 / km) +60m 6:44 / km

Easy cool down on Red Hill after getting back.

Cycling 1:19:43 [1]

Very easy roll round the lake. 25 km, +232 m

Friday Feb 9, 2018 #

Running 51:49 [2] 8.48 km (6:07 / km) +193m 5:29 / km

Easy on Red Hill.

Thursday Feb 8, 2018 #

Running 25:39 [2] 4.01 km (6:24 / km)

Morning jog.

Orienteering intervals 32:50 [4] 6.5 km (5:03 / km)

4 Sprintervals (~1km straight line) around ANU (north of south oval which hadn’t been to before). Mass started the first with the boys which was good then staggered the rest. Got a bit sloppy on the second rep not properly planning but then refocused on the last couple. Includes short warm up.

Wednesday Feb 7, 2018 #

Running warm up/down 5:51 [2] 0.97 km (6:02 / km)

Orienteering 41:25 [4] 5.99 km (6:55 / km)

Twilight at Ainslie North. A few controls where I was perhaps not as accurate as could have been but generally not too bad. Some of the control features were very small (50 cm high termite mounds and boulders!) which made them hard to see. Missed 15 near the end because didn't see how close to the ditch it was - took too long to realise.

Running warm up/down 1:47 [2] 0.3 km (5:57 / km)

Tuesday Feb 6, 2018 #

Swimming 40:00 [2]

At Civic pool. Feeling really comfortable with front crawl which is nice as the last few years have always reverted to breaststroke after a few lengths.

Kayaking 1:20:00 [1]

Very sociable evening paddle on the lake. Very nice as the sun was setting. 8.5 km.

Monday Feb 5, 2018 #

Running warm up/down 9:00 [2] 1.66 km (5:25 / km)

Running intervals 25:30 [4] 5.06 km (5:02 / km)

Went along with Zoe to intervals with Des' group at Stromlo. 6 x 3 mins with 90 sec recoveries. Was good running with a group and quite enjoyed it.

Running warm up/down 12:54 [2] 2.01 km (6:25 / km)

Sunday Feb 4, 2018 #

Orienteering 50:00 [1] 6.3 km (7:56 / km)

Went for a jog around Wednesdays orienteering. Was mega slow because it was hot and I felt a bit tired. Went some different routes to Wednesday some which were better, some worse.

Running 28:16 [2] 4.71 km (6:00 / km)

Evening jog on Red Hill.

Saturday Feb 3, 2018 #

Running 33:14 [2] 5.05 km (6:35 / km)

Ginnindera parkrun with Ingrid. She ran really well!

Swimming 4:31 [4]

Randomly entered a (free) supersprint triathlon this week. Always wanted to have a go. Distance was a bit short but still very fun. Didn't actually do too bad on the swim, think I was 4th out of the water, only 200m though. Kept forgetting to kick properly.

Cycling 19:28 [4]

10km bike. Felt a bit drunk getting out the water but soon went away. Overtook everyone ahead and then this girl came flying past on a speedy bike. Don't have cleats (or a massively speedy bike) so think I lost a bit of time on this leg.

Running 8:04 [4] 2.0 km (4:02 / km)

Speedy biker took ages changing her shoes, so I got ahead again ;-) Ran comfortably hard which was enough to win! Think I'd be keen to do another (longer) triathlon, however they are so expensive to enter that might not be for a while.

C • Win 4

Friday Feb 2, 2018 #

Running 56:03 [2] 8.86 km (6:20 / km)

Legs feeling a bit tired so just an easy jog on Red Hill. Stopped a few times just to soak up the sun.

Thursday Feb 1, 2018 #

Orienteering 25:48 [3] 4.8 km (5:22 / km)

Sprintervals around Parliamentary triangle. Was going to run first but had a mare printing maps as usual. Will give up trying with the Oact printer and just go to office works next week.

Running 32:27 [3] 6.23 km (5:13 / km)

Run after around the lake which was really nice. 15 x 15 secs part way.

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