Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: acejase

In the 7 days ending Oct 15, 2017:

	activity	#	time	miles		km		+m
	Running	4	3:48:26	30.64	(7:27)	49.3	(4:38)	604
	Cycling	2	1:06:45	15.86	(4:13)	25.52	(2:37)	237
	Stretching & Exercises	4	1:05:00
	Orienteering	1	51:48	6.41	(8:05)	10.31	(5:01)	148
	Total	11	6:51:59	52.9		85.14		989
	[1-5]	8	6:16:53
averages - weight:75.9kg

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Sunday Oct 15, 2017 #

10 AM

Running warm up/down 21:27 4.18 km (5:08 / km) +80m 4:41 / km
ahr:135 max:153 weight:75.3kg shoes: Peregrine7

Marty suggested Run with the Wind Fun Run on Friday so agreed to head out. We got there way too early - Marty likes to be early - and did longish warm up. Had to stop frequently with people thanking Marty for coming, autograph and photo. Really. I felt celebrity status for being his sidekick.

Running 39:58 10.01 km (4:00 / km) +224m 3:35 / km
ahr:170 max:178 shoes: Lunar Racer3.2 Yellow

Run with the Wind 10k. Very hilly 10k. Did it two years ago and cam about 6th, this time Marty encouraging me to go for 3rd. First 1.5k was downhill where all and sundry took off. Brucie Graham was there and thought I might be competitive with him but he was closer to Marty than I was to him and I turned in 4th about 40m behind 'ANU Triathlon' guy.
Next 2k or so long grind up hill and decided to try and pull up beside ANU guy as could run with him and challenge for 3rd. Caught him about half way up hill, he put on a little surge but then started to drop back. Bruce and Marty fair way ahead.
Crested hill and I had a gap on ANU guy so pushed on fairly solid rather than wait. Got a good gap and decided only way he was gonna catch back up to me was if I blew up so changed strategies a little to push on for the downhill and flat but conserve on the ups. Hill from far turnaround was brutally steep.
Stayed solid through next section, conservative on hills, and at final turnaround was feeling pretty good. ANU guy had gained a little on me and there was another guy with him so put the foot down a bit. Mostly downhill to the finish and final look over shoulder at last 500m and things looked pretty safe. Got a cheer for 3rd and pleased to sneak under 40. Last time did 42.something and had a good run so big improvement. Conditions a little better this year. Even more pleased to be part of presentation with Marty 1st, Bruce 2nd and muyself 3rd. Received oversized novelty cheque for $100 which will be kept for long time as my only ever cash earning from running. Good day out!

Running warm up/down 15:29 2.85 km (5:26 / km) +50m 5:00 / km
ahr:137 max:149 shoes: Peregrine7

Cool down with Marty, Liz Humphries and ANU Triathlon guy whose name turned out to be Jonathan and he's never done a triathlon in his life but got the free t shirt. Nice work.

Saturday Oct 14, 2017 #

11 AM

Orienteering 51:48 10.31 km (5:01 / km) +148m 4:41 / km
ahr:144 max:158 weight:75.3kg shoes: Saucony Peregrine6

Gave Marty a hand with some orienteering training. He did the Aranda NOL courses again with some small tips from me. I had a map in hand but just sort of trotted round in the corner/middle of the loops watching Marty's progress.

Friday Oct 13, 2017 #

Note
weight:75.6kg (rest day)

Thursday Oct 12, 2017 #

12 PM

Running warm up/down 14:10 3.16 km (4:29 / km) +12m 4:24 / km
ahr:139 max:150 weight:76.3kg shoes: Nike Zoom Elite 9 Green

Solo warm up with sam still on paternity leave.

Running intervals 20:06 4.17 km (4:49 / km)
ahr:150 max:165 shoes: Nike Zoom Elite 9 Green

10 * 1 min on 1min off. Not my speediest with just a little off. Small crowd of just Jasen and 2 Jacobs, all of whom a bit faster than me.

Running warm up/down 19:34 4.24 km (4:37 / km) +23m 4:30 / km
ahr:145 max:153 shoes: Nike Zoom Elite 9 Green

Cool down along edge of lake with Jacob and Jason.

2 PM

Stretching & Exercises 15:00 [0]

Did some core work after running. Just the key stuff did in Flex.

Wednesday Oct 11, 2017 #

8 AM

Running 54:22 10.82 km (5:02 / km) +175m 4:39 / km
ahr:140 max:154 weight:76.1kg shoes: Mizuno Sayonara 3

Run into work. Core muscles sorer than yesterday and legs bit tired from yesterday so wasn't at my speediest.

10 PM

Stretching & Exercises 5:00 [0]

Tuesday Oct 10, 2017 #

12 PM

Running warm up/down 11:16 2.52 km (4:28 / km) +11m 4:22 / km
ahr:133 max:143 shoes: Mizuno Sayonara 3

Work events conspired to allow me to join the boys on their Tuesday session. Lovely warm lunchtime. Abs in agony from yesterday as warmed up.

Running intervals 24:05 5.77 km (4:10 / km) +18m 4:07 / km
ahr:158 max:171 shoes: Mizuno Sayonara 3

6 * 800m off 4mins. I was doing them in about 2min45 (3min25s ks) so 1min 15 rest approx. Really good session. Brad coming back from injury cruising alongside me chatting was both helpful and off putting. Kept pretty even pace and was knackered by end.

Running warm up/down 7:59 1.6 km (5:00 / km) +11m 4:49 / km
ahr:141 max:147 shoes: Mizuno Sayonara 3

Slightly short cool down to get back to work.

9 PM

Stretching & Exercises 15:00 [0]

exercises while recovering from Socceroos v Syria tense game.

Monday Oct 9, 2017 #

9 AM

Cycling 30:55 12.51 km (2:28 / km) +85m 2:23 / km
ahr:106 max:129 weight:76.7kg shoes: Trek Domane 4.3

Haven't ridden fro ages due to one reason or another. good to get back on bike.

6 PM

Stretching & Exercises 30:00 [2]

With Flex N Stretch gone am looking for something to go onto before any gains made are lost. In spirit of striking while iron is hot I did a class called 'CxWorx' at Fitness First in Deakin. A lot of core exercises to doof door music with a guy at the front telling you to work those abs. OK he didn't say work those abs but he could have. Did indeed do a lot of the Flex N Stretch exercises but a lot faster and more forcefully. Certainly did work those abs!

7 PM

Cycling 35:50 13.02 km (2:45 / km) +152m 2:36 / km
ahr:107 max:133 shoes: Trek Domane 4.3

Ride home from Fitness First. Abs in agony. ;)

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