Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Tamsin

In the 31 days ending Jan 31, 2018:

activity	#	time	miles		km		+m
Running	26	21:30:44	137.17	(9:25)	220.75	(5:51)	2355
Cycling	3	4:14:41
Orienteering	7	3:28:01	22.17	(9:23)	35.68	(5:50)	97
Swimming	1	30:00
Total	28	29:43:26	159.34		256.43		2452

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Wednesday Jan 31, 2018 #

Running warm up/down 6:00 [2] 1.24 km (4:50 / km)

Orienteering 42:23 [4] 6.5 km (6:31 / km)

Twilight at Farrer. My bush orienteering has been pretty poor the last few months. Today I thought I would try running harder and see where the limit is that I can navigate. Most was fine but some controls I didn't follow my plan and compass was a bit sloppy. To control 3 was on the right line with a nice pylon halfway then just veered off losing 1 min. Then control 13 was on a nice line in then just wondered up the hill into the green losing 3 minutes. Wasn't running full out and I don't think I can in terrain that I know will hurt if I fall over, especially when wearing shorts.

Tuesday Jan 30, 2018 #

Running 39:04 [3] 8.04 km (4:52 / km)

With Pete and Will around the bottom of Mount Ainslie.

Swimming 30:00 [1]

At Civic pool. Forgot to take goggles but otherwise quite enjoyed it.

Running 24:54 [2] 4.12 km (6:03 / km)

Monday Jan 29, 2018 #

Running 53:16 [2] 8.1 km (6:35 / km)

Tried to go orienteering at Kowen East except most of the area had recently been felled so just went for a run instead. Really enjoyed it though.

Sunday Jan 28, 2018 #

Running warm up/down 9:16 [2] 1.75 km (5:18 / km)

Orienteering 18:32 [5] 3.38 km (5:29 / km)

ANU South. Bit tired so not running as fast as the other days but was quite technical so wasn't really a bad thing. Maybe could have taken a couple of better routechoices but otherwise pretty good.

Running warm up/down 2:10 [2] 0.34 km (6:22 / km)

Orienteering 31:07 [2] 3.73 km (8:21 / km)

Easy contour and compass course on Red Hill. Actually not feeling too bad at slow pace and orienteering pretty well. Trying to look up more and reduce the time I pointlessly look at the map.

Saturday Jan 27, 2018 #

Running warm up/down 13:56 [2] 2.55 km (5:28 / km)

Running 11:52 [5] 3.0 km (3:57 / km)

3 km time trial at the AIS track. Paced on 12 min pace by Peta for the first 4 laps then went a bit faster.

Running warm up/down 7:59 [2] 1.28 km (6:14 / km)

Running warm up/down 13:22 [2] 2.42 km (5:31 / km)

Orienteering 16:06 [5] 2.99 km (5:23 / km)

Orana Steiner school. Didn't look at control description for 1 and was stood the wrong side of the wall wondering where it was... then realised it was on the building instead. At 17 went to 22 instead because the lines crossed. 2 30s mistakes. oops. Good fun though at 1:2000.

Running warm up/down 6:41 [2] 1.06 km (6:18 / km)

Friday Jan 26, 2018 #

Running warm up/down 12:37 [2] 2.04 km (6:11 / km)

Orienteering 18:21 [5] 3.76 km (4:53 / km)

UC. Good run, just struggling quite a bit with the heat towards the end. Nearly went the wrong way to 4 but corrected and should have gone up the first set of stairs to 6.

Running warm up/down 7:19 [2] 1.1 km (6:39 / km)

Running warm up/down 7:08 [2] 1.21 km (5:54 / km)

Orienteering 20:26 [4] 3.43 km (5:57 / km)

Bruce Ridge at 1:5000. Really enjoyed it and quite good navigation. Not pushing very hard.

Running warm up/down 1:10 [2] 0.2 km (5:50 / km)

Thursday Jan 25, 2018 #

Running warm up/down 12:30 [2] 2.3 km (5:26 / km)

Orienteering 16:53 [5] 3.8 km (4:27 / km)

Sprint Canberra at AIS. Had to run early when it was still hot. Easy course but still a couple of hesitations which wouldn’t have happened with a magnifier. Need to do some more speed work, lungs burning.

Running warm up/down 5:00 [2] 0.8 km (6:15 / km)

Shorter than ideal as had to get to the airport.

Wednesday Jan 24, 2018 #

Note

Long drive back up to Canberra from Bendigo.

Tuesday Jan 23, 2018 #

Cycling 1:39:53 [2]

Morning ride with Matt from his house around the roads south and east of Bendigo. 38.3 km, +360 m.

Sunday Jan 21, 2018 #

Running 11:02 [2] 1.8 km (6:08 / km) +14m 5:54 / km

Running 47:36 [2] 8.1 km (5:53 / km) +75m 5:37 / km

In the dark along the cycle path south of Halls Gap. Great fun with all the kangeroos jumping around. Can't remember the last time I ran in the dark...

Saturday Jan 20, 2018 #

Running 33:34 [2] 3.84 km (8:44 / km) +145m 7:21 / km

Up to a viewpoint on a very rocky undulating path. Couldn't run the whole way.

Running 34:23 [2] 5.96 km (5:46 / km) +56m 5:31 / km

In the evening after it had cooled down a bit. Felt a bit wiped out from walking in the heat earlier. It was still very humid.

Friday Jan 19, 2018 #

Running 20:49 [2] 3.53 km (5:54 / km) +21m 5:44 / km

Easy morning jog before driving up to the Grampians. Drove through Dunkeld (which had some Craig a barns style crags nearby) and saw signposts for Balmoral. Is this Scotland or Australia? I guess it's not 43 degrees in Scotland... Way too hot, a 900m walk up a gorge was all I could manage.

Thursday Jan 18, 2018 #

Running 49:41 [2] 8.74 km (5:41 / km) +35m 5:34 / km

Morning run around Port Fairy. Always takes me a while to wake up in the morning.

Running 30:07 [2] 4.9 km (6:09 / km) +19m 6:02 / km

Evening run around the island as the sun was setting, very nice. It was way to hot today - 41 degrees. Still 33 degrees at midnight...

Wednesday Jan 17, 2018 #

Running 26:33 [2] 4.65 km (5:43 / km) +51m 5:25 / km

Morning jog down to the pier. Was going to go out again when I got to Port Fairy but got there later than expected as there were loads of roadworks.

Tuesday Jan 16, 2018 #

Running 1:37:17 [3] 14.6 km (6:40 / km) +553m 5:36 / km

Running tourist in the bush area behind Lorne on the Great Ocean Road. Lots of waterfalls and lookouts.

Monday Jan 15, 2018 #

Cycling 2:04:48 [1]

Capital city trail with tour guide Schepisi which was good. Had to stay in Melbourne another day whilst my car tyre got replaced. 36.2 km, +340 m.

Sunday Jan 14, 2018 #

Running 1:09:43 [2] 11.94 km (5:50 / km) +175m 5:26 / km

Around Yarra bend with Krystal. Probably should have looked at a map first.

Saturday Jan 13, 2018 #

Running warm up/down 14:48 [2] 2.54 km (5:50 / km) +46m 5:21 / km

Orienteering 18:01 [4] 3.57 km (5:03 / km) +45m 4:45 / km

Sprint course with Krystal around Melbourne uni. Really nice campus with all the old buildings. A few bits were blocked off due to construction so got a bit confused a few times.

Running 9:54 [2] 1.7 km (5:49 / km) +20m 5:30 / km

Running 7:20 [4] 1.46 km (5:01 / km) +13m 4:49 / km

15 x 15 secs on, 15 secs off.

Running 16:01 [2] 2.76 km (5:48 / km) +16m 5:38 / km

Friday Jan 12, 2018 #

Running warm up/down 10:45 [2] 1.66 km (6:29 / km) +18m 6:09 / km

Orienteering intervals 26:12 [4] 4.52 km (5:48 / km) +52m 5:29 / km

Sprintervals with Krystal around La Trobe uni. Trying to think about when I need to stop and have that one extra glance at the map to decide on a route choice.

Running warm up/down 14:45 [2] 2.24 km (6:35 / km) +24m 6:15 / km

Thursday Jan 11, 2018 #

Running 28:39 [2] 4.93 km (5:49 / km) +69m 5:26 / km

Nice explore from my dads cousins place in Melbourne.

Wednesday Jan 10, 2018 #

Note

Blister pretty bad, painful to walk. Went for a walk around the top of Mt Buffalo enroute to Melbourne.

Tuesday Jan 9, 2018 #

Running warm up/down 14:21 [3] 2.62 km (5:29 / km) +8m 5:24 / km

Running intervals 22:05 [4] 4.34 km (5:05 / km) +4m 5:04 / km

4 x 1 km. Pace was slow/threshold because of blister/general tiredness. Between 4-4.10 kms.

Running warm up/down 1:41 [2] 0.26 km (6:28 / km)

Got a pretty big blister on my foot from Sunday’s run (because I never do a long run in trainers) which was pretty uncomfortable. Hurt during the intervals and no way I was doing any more.

Monday Jan 8, 2018 #

Running 46:53 [2] 8.6 km (5:27 / km) +119m 5:06 / km

Recovery on the aqueduct with Krystal and Belinda.

Sunday Jan 7, 2018 #

Running 2:00:00 [3] 18.0 km (6:40 / km) +550m 5:47 / km

Nice long run with Belinda, Bridget, Krystal and Matt. From Rocky Valley dam up Heathy Spur, along the ridge including Mount Nelse and Spion Kopje then down to the road via a couple of kms steep downhill and bush bashing. Views were great, swim in the river at the bottom was very refreshing.

Saturday Jan 6, 2018 #

Running warm up/down 15:09 [3] 2.59 km (5:51 / km) +28m 5:33 / km

Running 20:00 [4] 4.44 km (4:30 / km) +13m 4:26 / km

Mona fartlek along another aqueduct. 2 x 90, 4 x 60, 4 x 30, 4 x 15, with matching float recoveries. Turned around after 10 minutes and paced it pretty well to get back to the start point.

Running warm up/down 9:51 [2] 1.59 km (6:12 / km) +13m 5:57 / km

Running 20:26 [2] 3.62 km (5:39 / km) +20m 5:30 / km

Friday Jan 5, 2018 #

Running 16:04 [2] 2.8 km (5:44 / km) +64m 5:09 / km

Recovery day. Legs felt pretty tired so shuffled back.

Thursday Jan 4, 2018 #

Running warm up/down 14:46 [3] 2.78 km (5:19 / km) +30m 5:02 / km

Running hills 27:18 [4] 4.52 km (6:02 / km) +96m 5:28 / km

12 x approx 1 min. Took a 90 second rest walking down the hill after 6.

Running warm up/down 15:11 [3] 2.45 km (6:12 / km) +30m 5:50 / km

Running 26:59 [2] 4.9 km (5:30 / km) +30m 5:21 / km

Easy evening run along the aqueduct.

Wednesday Jan 3, 2018 #

Running 1:03:03 [3] 11.98 km (5:16 / km)

“Long run” except this wasn’t very long. Uninspiring along the aqueduct. Nice to have Lanita for company.

Cycling 30:00 [3]

Tuesday Jan 2, 2018 #

Running 25:34 [3] 4.69 km (5:27 / km)

Morning group run along the aqueduct.

Running warm up/down 14:04 [3] 2.62 km (5:22 / km)

Running intervals 22:15 [5] 4.41 km (5:03 / km)

4 x 1 km along the aqueduct starting every 6 minutes. Just under 4 minutes for each until the last when arms felt like marshmallows. Apparently should add 5-10 secs to each because of the altitude (1650m).

Running warm up/down 7:53 [3] 1.14 km (6:55 / km)

Monday Jan 1, 2018 #

Running 30:00 [3] 5.5 km (5:27 / km)

With the group after arriving in Falls Creek.

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