Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Golfer

In the 30 days ending Apr 30, 2011:

activity

time

miles

Orienteering

8:53:22

30.25

(17:38)

48.69

(10:57)

690

72 /

91c

79%

Strength and conditioning

4:25:00

Running

2:38:10

18.08

(8:45)

29.1

(5:26)

Cycling

2:08:35

29.42

(4:22)

47.35

(2:43)

Total

18:05:07

77.76

125.14

690

72 /

91c

79%

2:40

0:00

» now

Wednesday Apr 27, 2011 #

5 PM

Running 28:27 [3] 5.4 km (5:16 / km)
shoes: Asics Gel Nimbus 11 2nd pair

Afternoon run from old house to new house to meet Deb and unload the car. Bri and Trent also dropped by.

Monday Apr 25, 2011 #

9 AM

Orienteering race (Easter Day 3) 55:20 [5] **** 6.96 km (7:57 / km) +210m 6:54 / km
spiked:10/13c shoes: Inov8 Mudclaw 270

Best run of the weekend for 3rd place on the day but still managed a few stupid errors, loosing about 4 minutes over the last 5 controls (including my nemisis, #10 again). Climbed up to 4th place overall but well back from the top 3 of Bernard, Grant and Russell but that is a very fair reflection on our comparative form and fitness! Runnability in some areas today (1,2 and 7,8) was almost non-existent with the amount of storm damage trees on the ground but most of the course was open and fast! Course distance was 5.5km, Garmin 6.96km.

C9 Day 4 - Splits

Sunday Apr 24, 2011 #

11 AM

Orienteering race (Easter Day 2) 58:43 [5] **** 7.03 km (8:21 / km) +210m 7:16 / km
spiked:11/16c shoes: Inov8 Mudclaw 270

Another poor effort mainly around poor map reading and failing to stick to a plan. Especially the case on 10 (again) where Iost map contact and was very lucky to come out in the right place. Russell caught me here by 8 minutes which did surprise me a bit as I didn't think I had lost that much but he is running well. Course distance 5.5km, Garmin. 7.03.

C9 Day 3 - Splits

Saturday Apr 23, 2011 #

9 AM

Orienteering race (Easter Day 1) 58:43 [5] **** 6.8 km (8:38 / km) +210m 7:29 / km
spiked:14/18c shoes: Inov8 Mudclaw 270

Poor start to Easter with a couple of minor errors and one big one costing me about 7 minutes all up. Terrain was pretty good except for fallen timber which slowed progress. Big error was on 10 where I went to far left. Relocated fairly quickly but lost maybe 4 minutes! Course distance 5.6km, Garmin 6.3.

C9 Day 2 - Splits

Friday Apr 22, 2011 #

Event: Frazzle Rock Easter 2011

1 PM

Orienteering race (Public Prologue Long) 17:57 [4] *** 2.5 km (7:11 / km) +60m 6:25 / km
spiked:19/21c shoes: Inov8 Mudclaw 270

Fun bush sprint event on a rocky hillside. Generally pretty good with a slight overrun at 8 and stopped short on 12. Was hoping the clear running terrain would be same for the remainder of the weekend but no.... Course distance 2.5km, Garmin 2.73.

Day 1 (Prologue) Long - Splits

Tuesday Apr 19, 2011 #

Note
(rest day)

No training time today. Drove to Albury for a meeting then flew to Sydney. Landed at 5:30pm and got off the plane at 8:15pm!! My flight got stuck in the "security incident" that closed Terminal 2 so we had to sit in the plane on the tarmac for 2hrs 45mins! I guess there are a lot of worse things that could happen to me on a plane :-)

C • Seat belts fastened 2

Monday Apr 18, 2011 #

5 PM

Cycling 14:30 [3] 5.4 km (2:41 / km)

Short afternoon cycle from our current house to our new house! Settlement was today so finally got the keys. Now we have our very own granite map!

C • Dedication 3

10 PM

Strength and conditioning 20:00 [3]

Sunday Apr 17, 2011 #

1 PM

Orienteering (Collecting controls) 1:05:00 [3] 5.5 km (11:49 / km)
shoes: Inov8 Mudclaw 270

Collecting controls after the Connorton event, with lots of help from Deb. A pretty successful event with Waggaroos and AWOC tying at 30 points each in the Interclub. Everyone seemed to enjoy the courses despite the grass seeds and spider webs!! A brilliant autumn day certainly helped.

Minor drama to start the day when Deb and I arrived to find the property gates locked! Quickly sorted with a few phone calls. Great to have such a supportive landowner. She had only locked the gates because she was at home alone the night before!

Saturday Apr 16, 2011 #

9 AM

Orienteering (Course setting) 2:40:00 [2] 8.0 km (20:00 / km)
shoes: Inov8 Mudclaw 270

Putting out controls for Interclub event with Albury at Connorton. Time includes lots of walking and standing around checking flags were in right spot!!

Friday Apr 15, 2011 #

10 PM

Strength and conditioning 25:00 [3]

Thursday Apr 14, 2011 #

5 PM

Cycling 44:20 [3] 15.7 km (2:49 / km)

Afternoon cycle out around the northern end of the Lake and through Rawlings Park and then out to Mitchell Rd and return through Rawlings and past the southern end of the Lake and Boat Club. Needed the jacket today as was getting quite cool.

10 PM

Strength and conditioning 25:00 [3]

Wednesday Apr 13, 2011 #

1 PM

Running 55:10 [3] 10.0 km (5:31 / km)
shoes: Asics Gel Nimbus 11 2nd pair

Decided on a lunchtime run today as had too much to do after work. Full lap of the Lake from home. Again, didn't worry about the speed today, just looking for some kms in the legs ahead of Easter. All good until probably the last 500m when the hammy decided to let me know it was still there!

11 PM

Strength and conditioning 25:00 [3]

Tuesday Apr 12, 2011 #

7 AM

Strength and conditioning 25:00 [3]

Monday Apr 11, 2011 #

6 PM

Strength and conditioning 25:00 [3]

Sunday Apr 10, 2011 #

Event: Canberra Marathon - Australian Running Festival

10 AM

Orienteering (ACT Long Champs) 1:02:39 [3] *** 7.4 km (8:28 / km)
spiked:10/12c shoes: Inov8 Mudclaw 270

Much better terrain for running today and was able to get through without too many dramas. Drifted too low on the long leg to 4 and ended up near my 8 (didn't know it at the time). Took a little while to relocate and probably cost me about 5 minutes all up. OK through to 10 where I was too high on the spur looking for the termite mound. Overall slow (4th place, 10 minutes behind winner GrantM) as wasn't running hard but happy with the result and hammy was generally good which is a positive ahead of Easter. First time on the map as didn't run here in 2009 and I did enjoy the area a lot (despite the rain!)

Saturday Apr 9, 2011 #

Event: ACT Championships

1 PM

Orienteering race (ACT Middle Distance) 55:00 [3] **** 4.5 km (12:13 / km)
spiked:8/11c shoes: Inov8 Mudclaw 270

DNF'd today after a reasonable attempt early on. The terrain was not good for the hamstring injury, with constant lifing of legs over the multitude of fallen timber. Happy with the navigation thru to 7 but then missed 8 when I misread the map (wrong dam!). 9 and 10 OK but missed 11 and after relocating and finding it, I decided to cut my losses and walk back. Not one of my favourite maps I must say, not because I did poorly (again) but the fallen timber makes it very hard work and there are not too many options for course setting.

Thursday Apr 7, 2011 #

7 AM

Strength and conditioning 20:00 [3]

10 PM

Strength and conditioning 30:00 [3]

No time for a run or ride this arvo as I had to re-install some pipes and sprinkler heads in the watering system in Briohny's yard to Darcy-proof them!

C • Thanks 2

Wednesday Apr 6, 2011 #

5 PM

Running 35:00 [3] 6.1 km (5:44 / km)
shoes: Asics Gel Nimbus 11 2nd pair

Easy-paced run around Deniliquin SF after work. Just wanted to get some kms in the legs and wasn't worried about the pace. Superb afternoon in the forest!

Tuesday Apr 5, 2011 #

5 PM

Cycling 36:40 [3] 13.1 km (2:48 / km)

Afternoon ride around the Lake and out into Rawlings Park. A loop through Rawlings and back via the Boat Club.

10 PM

Strength and conditioning 25:00 [3]

Monday Apr 4, 2011 #

5 PM

Running 39:33 [3] 7.6 km (5:12 / km)
shoes: Asics Gel Nimbus 11 2nd pair

Nice afternoon run around the Lake and home via Lansdowne Ave. Was feeling quite strong at about halfway and contemplated doing the full lap (10km) but tired over the next couple of kms so stuck to the original plan. Hammy was pretty good but started to fatigue, so another reason to keep it short.

10 PM

Strength and conditioning 15:00 [3]

Sunday Apr 3, 2011 #

9 AM

Cycling 33:05 [3] 13.15 km (2:31 / km)

Morning ride out through Springdale, then along Lloyds, Plumpton and Gregado Rds to Mater Dai school then down to the Lake. Amongst a full lap to the Boat Club and then home via Nelson Drive and Plumpton Rd. Although I seem to have recovered OK from Friday's mystery bug, I didn't push too hard.

8 PM

Strength and conditioning 30:00 [3]

Saturday Apr 2, 2011 #

Note
(rest day)

Enforced rest day after yesterday's illness. Did the time keeping at Roadies out at Pomingalarna.

Friday Apr 1, 2011 #

10 AM

Note
(sick)

Had planned a ride this arvo but started feeling pretty ordinary at around lunchtime so headed home to bed. Still not that good now and that means no golf in the morning which is very annoying as I haven't played for 3 weeks and won't get another chance until after Easter :-(

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