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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Golfer

In the 28 days ending Feb 28, 2013:

activity # timemileskm+m
  Orienteering9 6:50:14 15.28 24.58 3508 /10c80%
  Running4 2:17:29 15.43(8:54) 24.84(5:32) 161
  Cycling3 2:16:17 29.73(4:35) 47.84(2:51) 228
  Strength and conditioning7 2:00:00
  Walking1 35:57 2.21(16:16) 3.56(10:06) 37
  Total24 13:59:57 62.65 100.82 7768 /10c80%

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Thursday Feb 28, 2013 #

7 AM

Strength and conditioning 15:00 [3]

5 PM

Orienteering (Summer Series #8) 29:53 [2] 3.7 km (8:04 / km) +30m 7:45 / km
(sick) shoes: Asics Gel Nimbus 13

Street O from Briohny's house in Tatton. A combination of walk and trot as I was not feeling too well having come down with a chest cold overnight. Did a few map corrections on the way round - my new map is out of date already!
10 PM

Strength and conditioning 15:00 [3]

Wednesday Feb 27, 2013 #

7 AM

Strength and conditioning 15:00 [3]

8 AM

Walking 35:57 [2] 3.56 km (10:06 / km) +37m 9:36 / km
shoes: Asics Gel Nimbus 14 white/gold

After seeing the physio on Monday, decided to abstain from running for a couple days at least. Walked around Darling Harbour and across the city to Hyde Park and then back to my hotel.
10 PM

Strength and conditioning 15:00 [3]

Tuesday Feb 26, 2013 #

7 AM

Strength and conditioning 15:00 [3]

10 PM

Strength and conditioning 15:00 [3]

Monday Feb 25, 2013 #

10 AM

Strength and conditioning 15:00 [3]

Strength and conditioning 15:00 [3]

10 PM

Note

Saw the physio this morning and she has diagnosed a sciatic nerve problem rather than a hamstring injury. Now have a series of stretches to perform.

Sunday Feb 24, 2013 #

9 AM

Orienteering (Club training weekend) 45:00 [3]
shoes: Inov8 Oroc 350

Putting out controls for the 2nd course at Barombogie North.
10 AM

Orienteering (Club training weekend) 1:00:00 [2]
shoes: Inov8 Oroc 350

Walked around course 1 with 2 less experienced club members. Today's area was complex granite and we concentrated on map simplification, using the contour detail, attack points and optimal route choices. I let the others take it turn about to lead on a leg, describing what they saw and how they would attack it and I gave advice when needed. Hopefully they got something out of it.
11 AM

Orienteering (Club training weekend) 17:38 [4] 2.03 km (8:42 / km) +51m 7:44 / km
shoes: Inov8 Oroc 350

Ran course 2 (the one I had put out earlier) in reverse direction. No major mistakes (thankfully) and pretty happy with flow through the controls (and hammy was OK too)

Saturday Feb 23, 2013 #

2 PM

Orienteering (Club training weekend) 2:00:00 [2]
shoes: Inov8 Oroc 350

2 sessions walking through parts of Rowdy Flat map at Yackandandah with some of our less expereinced members (including a 2+ year old!). Object was to try to get them to understand the complexity of this terrain and maintaining map contact whilst looking at "smarter" ways to navigate through the gullies. A short run afterwards to collect a couple of controls.
8 PM

Orienteering (Night O) 35:18 [3] 3.87 km (9:07 / km) +25m 8:50 / km
shoes: Asics Gel Nimbus 13

Night O around Lake Sambell in Beechworth. Forgot my glasses so struggled to read the map details (even at 1:5000) in the dark leading to a few near misses and going back. A couple of silly errors too so not agreat effort but a good area for a night run.

Thursday Feb 21, 2013 #

6 AM

Cycling 36:50 [3] 12.86 km (2:52 / km) +63m 2:48 / km

Morning ride from home. Very pleasant conditions this morning and needed the lights on the bike at the start.

Tuesday Feb 19, 2013 #

6 AM

Running 39:02 [3] 6.85 km (5:42 / km) +85m 5:22 / km
(injured) shoes: Asics Gel Nimbus 13

Morning run from home. Steady loop through Kooringal starting on the hill behind our place and then on the streets. Hammy not good so resolved to ring the Physio today.

Sunday Feb 17, 2013 #

8 AM

Cycling 53:56 [3] 18.96 km (2:51 / km) +103m 2:46 / km

Morning ride from home. Out to Rawlings Park via Kooringal, Vincent and Mitchell Rds. From Rawlings around the Lake and home via Plumpton and Kooringal Rds.

Saturday Feb 16, 2013 #

8 AM

Running 28:10 [3] 5.3 km (5:19 / km) +28m 5:11 / km
(injured) shoes: Asics Gel Nimbus 13

Steady run home from Road Runners at Wagga Beach. Along the levee and then onto Kooringal Rd, through the cemetery and along the powerline track.

Thursday Feb 14, 2013 #

5 PM

Orienteering race (Summer Series) 28:00 [4] 4.8 km (5:50 / km) +44m 5:35 / km
(injured) shoes: Asics Gel Nimbus 13

Summer Series in Turvey Park. Nice course from Catherine. Only took it slow on the 30 min option but did include a few hills. Hammy still not good. Might have to see the physio if no improvement by next week.

Wednesday Feb 13, 2013 #

6 AM

Running 37:13 [3] 6.79 km (5:29 / km) +23m 5:23 / km
shoes: Asics Gel Nimbus 13

Morning street and park run in Albury, down to the river which was nice. Quite cool out and after a slow start, felt OK. Stopped and stretched a couple of times.

Sunday Feb 10, 2013 #

8 AM

Orienteering 48:25 [3] **** 5.97 km (8:07 / km) +160m 7:09 / km
spiked:8/10c (injured) shoes: Inov8 Oroc 350

Briohny decided we needed some terrain training so Deb and I went out with her to the Burngoogee map. We ran a couple of short loops from the 2011 Aust Relays (still have plenty of pre-printed maps). My speed wasn't great so I tried to concentrate on keeping map contact and only using the compass when needed. Generally happy with navigation, just a little off line on a couple. Temperature was OK (for the time of year) and was nice to be back in the forest. Not sure what happened to the Garmin at the start as we started and finished at my 12th split.

Saturday Feb 9, 2013 #

Note

Comp golf: 35 stableford points; the hole I had an 8 on last week, I had a birdie 2 on this week. Funny game....
C • old adage 4

Thursday Feb 7, 2013 #

5 PM

Orienteering race (Summer Series) 26:00 [3] 4.21 km (6:10 / km) +40m 5:54 / km
shoes: Asics Gel Nimbus 13

Summer Series #5 in Tolland. Very hot again today so time for all runners again limited to 30 minutes. I took it very slow and avoided the hills as hammy was very tight. Loosened up a little towards the end. Back well inside the time limit.

Wednesday Feb 6, 2013 #

6 AM

Running 33:04 [3] 5.9 km (5:36 / km) +25m 5:29 / km
(injured) shoes: Asics Gel Nimbus 13

Made it out early for a short run down to Marshall's Creek and back through the cemetery. Hammy OK but still a work in progress.

Sunday Feb 3, 2013 #

10 AM

Cycling 45:31 [3] 16.03 km (2:50 / km) +62m 2:47 / km

Morning ride down to the river and along the levee and single track to the old Hampden Bridge. Had to clear a path several times through fisherman and their support crews as there was a big competition on this weekend. Came back the same way but added a bit at the end.

Saturday Feb 2, 2013 #

Note

Comp golf: monthly medal and played pretty well apart from....an 8 on the par 3 14th! Ended up net 73 with the best B grade score on a tough day being net 70 so a case of what could have been. Positives were consistent driving (only missed 3 fairways) and chipping.

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