Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Golfer

In the 28 days ending Feb 28, 2019:

activity	#	time	miles		km		+m
Running	8	4:41:26	30.93	(9:06)	49.77	(5:39)	128
Orienteering	8	3:19:11	12.03		19.36		187	42 /	48c	87%
Pilates	3	3:00:00
Walking	1	26:54	1.37	(19:39)	2.2	(12:12)	109
Total	20	11:27:31	44.33		71.34		424	42 /	48c	87%

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Thursday Feb 28, 2019 #

7 AM

Running 37:57 [3] 6.7 km (5:40 / km) +1m 5:40 / km
ahr:139 max:161 shoes: Asics Gel Nimbus 20

Morning river and wetlands run with Deb. A little warmer than last week but still nice to be out early.

Sunday Feb 24, 2019 #

9 AM

Orienteering 21:18 [3] *** 1.52 km (13:59 / km) +22m 13:04 / km
ahr:110 max:142 shoes: Salomon Sense Marin trail shoe

Line course on Black Mountain map. Walked and trotted as was helping a few other participants. A good exercise as it really made you concentrate on where you were.

A late start for this as we had to take the camper trailer to a servo (well 2 actually as the first one had a broken pump) to pump up an almost flat tyre. Oddly (but good!), it stayed inflated to the rest of the trip home so will need to keep an eye on it.

10 AM

Orienteering 26:30 [3] ***
spiked:3/4c shoes: Salomon Sense Marin trail shoe

2 person star relay with Jack. A bit messy on this one as I had been out helping a couple of other folk and got back just as jack finished our first 2 legs. Had to grad my glasses and compass and race out to do my 2 but was wide on the first. We then did 2 more each but took them turn about so got a bit a rest between legs. Just held off Tony and Michael, mainly thanks to Jack's younger legs!. Didn't turn the Garmin on.

11 AM

Orienteering 20:29 [3] 1.61 km (12:44 / km) +30m 11:39 / km
ahr:120 max:144 shoes: Salomon Sense Marin trail shoe

Collecting controls

Saturday Feb 23, 2019 #

8 AM

Running race (Ginninderra Parkrun) 24:55 [5] 5.11 km (4:53 / km) +11m 4:50 / km
ahr:175 max:187 shoes: Asics Gel Nimbus 20 Black

In Canberra for a few days, mainly for club O training, so Deb and I decided to do the Ginninderra Parkrun as a warm up. Nice course and I ran pretty well, managing to win my age class for the 2nd time in 2 attempts (last time was at Bright). A grand total of 5 Parkruns now:-) Saw a few familiar faces, mainly Canberra Orienteering people.

2 PM

Orienteering 17:56 [3] *** 2.43 km (7:23 / km) +24m 7:03 / km
ahr:138 max:148 spiked:12/14c shoes: Salomon Sense Marin trail shoe

Club O training at Aranda Snow Gums. After a few exercises including a map walk and helping to put out a couple of controls with less experienced club members, I ran the 2.1km "long" course which was a good reality check on bush orienteering after weeks of park and street O. A couple of minor errors, mainly around the circle, but generally an ok run.

Orienteering 14:25 [3] 1.26 km (11:25 / km) +23m 10:29 / km
ahr:129 max:146 shoes: Salomon Sense Marin trail shoe

Collecting a few controls.

8 PM

Orienteering race (Night O) 24:38 [3] *** 2.93 km (8:25 / km) +61m 7:37 / km
ahr:141 max:167 spiked:8/9c shoes: Salomon Sense Marin trail shoe

Night O on Bruce Ridge. A good fun event on a cool night. Missed 4, near the reservoir, to the right as I got stuck on the MTB tracks but not a big issue, all others were good. Young Jack cleaned me up by more than 2 minutes which was no surprise as he is a very promising talent. Bright lights from Canberra Stadium filtering through the trees added a bit of "spook" to the run.

Thursday Feb 21, 2019 #

7 AM

Running 38:44 [3] 6.74 km (5:45 / km)
ahr:171 max:184 shoes: Asics Gel Nimbus 20

With Deb on the same run as last week and just as nice along the river and through the wetlands. One of my favourite locations to run around here.

6 PM

Orienteering race (Summer Series #9) 19:14 [5] ** 3.07 km (6:15 / km)
ahr:153 max:181 spiked:19/21c shoes: Asics Gel Nimbus 20

Summer Series with a line course format around the Victory Memorial Gardens and Civic Theatre precinct. Backing up after a morning run but felt pretty good. Really nice course setting too with several tight decisions on route choice. Definitely need to do more Sprint training though!

Wednesday Feb 20, 2019 #

10 AM

Pilates 1:00:00 [3]

Return to Pilates after a missing a couple of weeks, mainly due to mapping work.

Monday Feb 18, 2019 #

Note

Mapping

7 AM

Running 29:59 [3] 4.57 km (6:34 / km) +94m 5:57 / km
ahr:162 max:181 shoes: Asics Gel Nimbus 20

Short and slow with a few short hills. On Rocky Hill.

Sunday Feb 17, 2019 #

Note

Mapping

Saturday Feb 16, 2019 #

7 AM

Running race (Roadies) 52:15 [4] 9.68 km (5:24 / km)
ahr:143 max:153 shoes: Asics Gel Nimbus 20

Stepped up to the long this morning as no golf today and a bit cooler too. Handled the extra distance fine although my Achilles was a bit "grumbly" in the last couple of k's. Toe was fine, maybe the different shoes? Nice course down by the river and wetlands.

Friday Feb 15, 2019 #

Note

Mapping

Thursday Feb 14, 2019 #

7 AM

Running 38:10 [3] 6.8 km (5:37 / km)
ahr:152 max:180 shoes: Asics Gel Nimbus 20

Very nice morning run with Deb (at the start) along the river then through and around the Marrambidya wetlands. Great conditions with temp about 10C.

6 PM

Orienteering (Summer Series #8) 26:29 [3] 2.54 km (10:27 / km)
ahr:102 max:118 shoes: Asics Gel Nimbus 18 red

Walked (after running this morning) the 30 minute course on the Central Wagga map. Big toe was so sore early that I contemplated taking my shoes and socks off and continuing in bare feet but it settled down.

C • Are you sure 2

Wednesday Feb 13, 2019 #

7 AM

Note

Mapping

Monday Feb 11, 2019 #

Note

Mapping

Sunday Feb 10, 2019 #

7 AM

Running 40:55 [3] 7.05 km (5:48 / km) +22m 5:43 / km
ahr:176 max:202 shoes: Asics Gel Nimbus 20

Steady paced morning river loop. Nicest running conditions in quite a while. Met the pack runners who started at the Boat Club at 6:00 just near the cemetery but they were headed in the opposite direction.

Thursday Feb 7, 2019 #

6 PM

Orienteering (Summer Series #7) 28:12 [3] 4.0 km (7:03 / km) +28m 6:49 / km
ahr:145 max:160 shoes: Asics Gel Nimbus 18 red

Summer Series at Estella. 30 minute course at a slow pace due to toe issues (following 2 days of golf!) Much cooler today. Forgot to turn on my Garmin at the start so added a few minutes and a few hundred metres.

Wednesday Feb 6, 2019 #

7 AM

Walking 26:54 [4] 2.2 km (12:12 / km) +109m 9:48 / km
ahr:117 max:149 shoes: Asics Gel Nimbus 20

Short but steep walk up (and down) Scenic Hill in Cowra. Nice views!

Saturday Feb 2, 2019 #

7 AM

Running race 18:31 [3] 3.13 km (5:54 / km)
ahr:139 max:157 shoes: Asics Gel Nimbus 20

Roadies at the wetlands. Only the short as I manage Achilles and toe issues as well as saving some energy for a hot afternoon on the golf course.

Friday Feb 1, 2019 #

10 AM

Pilates 1:00:00 [3]

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